As Halloween rolls in and the holidays approach, it’s hard not to think about all the foods that trigger cravings—sugar, bread, cheese, pasta… the list goes on. We all have those foods that once we start, it’s difficult to stop. Can you relate?

Personally, I can’t help but laugh at the times when my husband offers me just one chip. Really? Who can stop at just one? And then there was the time a friend offered me some onion rings, and before I knew it, she had to ask me to save her a few. That moment of food guilt sticks with me to this day. I hope you’ve never had that kind of experience, but if you have, I want you to know you’re not alone.

Why Food Triggers Are More Than Just a Lack of Willpower

It’s experiences like these that fuel my passion for what I do. I understand that cravings and food triggers are more than just a lack of willpower. Sometimes they feel beyond our control, like we’re falling down a rabbit hole with no way out.

But the truth is, every experience—even the tough ones—can be an opportunity for growth. By reflecting on the past, we can become more mindful and empowered in the future. The holidays don’t have to be a cycle of overindulgence followed by regret. Instead, they can be a time of balance, where you enjoy yourself without spiraling into unhealthy habits.

My Three-Step Process for Overcoming Food Triggers

Over the years, I’ve developed a simple yet powerful three-step process for dealing with food triggers: Reimagine, Plan, and Act. These steps help me—and the women I coach—stay grounded and focused, even when temptation is high. Let’s break it down:

1. Reimagine It!

The first step is to reflect on what you want to change. In this case, it’s how you react to food during the holiday season. Think back to any past experiences you don’t want to repeat. Maybe it’s that feeling of regret after a big holiday meal or the inability to say no to that extra dessert. Write these down, and then reimagine how you want this year to be different.

Picture yourself navigating the holidays with ease. How do you want to feel? How do you want to act? Visualize this scenario in detail—what you’re eating, how you feel emotionally, and how proud you are of yourself afterward. This exercise is crucial because it helps you create a new, healthier vision for the future.

2. Plan It!

Now comes the planning phase. This is where the magic happens. Take a look at what you wrote down and start making a plan to achieve that vision. For example, if you know that holiday gatherings tend to derail you, plan ahead. What healthier options can you bring? How can you politely say no to foods that don’t serve you?

Creating a step-by-step plan allows you to prepare for success. When you map it out in your mind and on paper, it becomes real—and much more attainable. The more detailed your plan, the better your chances of staying on track.

3. Act on It!

With your plan in place, the next step is simple: take action. Start with just one step—maybe it’s preparing a healthy dish for a family gathering, or maybe it’s setting boundaries around certain foods. Once you take that first step, the next one will feel easier, and before you know it, you’ll have built momentum.

Taking action eliminates the overwhelm. Without a plan, it’s easy to feel like the holidays are one big temptation, and before long, you’re back to old habits. But with a plan, you’ll feel confident and empowered to make choices that align with your goals. And as you take each step, you’ll feel stronger both physically and emotionally.

Join Me on This Journey

I know it’s not always easy to break free from food triggers and cravings, but it is possible. And I’m here to support you every step of the way. If you’re feeling overwhelmed by the upcoming holiday season, let’s chat. I offer Free Consultations to help you map out a wellness plan that works for you.

For more tips and guidance, check out my book, Pillars of Ascension: Tools to Attain Your Best Self Emotionally, Spiritually, and Physically. It dives deeper into the strategies I use to help my clients conquer their cravings and live their best lives.

Cheers to a mindful, balanced holiday season! We’ve got this, together.