Emotional Eating SOS Toolkit

Emotional Eating SOS Toolkit

Gentle support for emotional eating urges — without shame, restriction, or pressure

Emotional eating urges can show up suddenly.
They can feel confusing, urgent, and hard to slow down.

This toolkit isn’t here to fix you or take food away.
It’s here to help you pause, understand what’s happening, and respond with more care in the moment.

The Emotional Eating SOS Toolkit is a gentle, printable support guide designed to be used when you need it most — not perfectly, not all at once, and not as another thing to “get right.”

What this toolkit is (and isn’t)

This toolkit is:

• compassionate and judgment-free

• designed for real-life moments, not ideal ones

• supportive whether you eat or not

• something you can return to again and again

This toolkit is not:

• a diet or meal plan

• a quick fix for emotional eating

• about control, willpower, or restriction

• another rulebook to follow

Food is allowed.
Struggle is allowed.
You’re allowed to take support in the way that feels safest for you.

Inside the Emotional Eating SOS Toolkit

You’ll find a thoughtfully structured flow that helps you move through urges with more awareness and choice:

• A gentle welcome & how-to-use guide
So you know there’s no “right” way to use this.

• The SOS Flow (Pause → Decode → Support → Choose)
A simple framework you can return to whenever an urge shows up.

• Expanded Pause pages
Short, grounding practices to help you slow things down without forcing calm.

• Craving Decoder pages
Gentle prompts to explore what you’re feeling, what just happened, and what you actually need — without judgment.

• The Gentle Support Menu
Supportive options for comfort, relief, distraction, connection, rest, and nourishment.
(Food included. Always.)

• “When You Still Ate (and that’s okay)”
Because eating doesn’t mean you failed — and it never disqualifies you from care.

• A calm, reassuring closing
So you leave feeling supported, not pressured.

Who this is for

This toolkit is especially supportive if you:

• experience emotional eating urges and feel frustrated or confused by them

• are tired of starting over with diets or “fixes”

• want more compassion and less self-criticism

• prefer gentle guidance over rigid rules

• want something you can use quietly, privately, and at your own pace

You don’t need to be “ready” to change everything.
You just need a little support right now.

How you can use it

• Print the pages and keep them nearby

• Use it digitally on your tablet or device

• Open to one page, one question, or one reminder

• Come back whenever you need support

Even pausing long enough to open this toolkit counts.

What you’ll receive

• A digital PDF download

• Printable and digital-friendly pages

• Lifetime access for personal use

A gentle note before you decide

You don’t need to use this toolkit perfectly.
You don’t need to use it every time.
And you don’t need to change anything all at once.

If you’re looking for calm, compassionate support during emotional eating moments — without shame or pressure — this toolkit is here for you.