GFH Self-Care Studio Wellness Tools and Resources
Welcome to the Glow & Flow Self-Care Studio—where healing tools meet you exactly where you are. If you're managing emotional eating, depression, or anxiety, you already know that traditional "self-care" advice often misses the mark. You don't need another gratitude journal that makes you feel guilty or a morning routine that requires energy you don't have. What you need are trauma-informed, holistic tools that actually support your healing journey—without perfection, pressure, or toxic positivity. Here you'll find guided journals, practical workbooks, and self-care resources designed specifically for women doing the real work of healing from the inside out. These aren't generic wellness products—they're compassionate companions for emotional regulation, trauma processing, and sustainable habit-building that honors your unique journey. Whether you're just beginning to address your emotional eating or you're deep in your healing work, these digital tools provide gentle guidance, practical strategies, and the self-compassion you deserve. Explore our resources and start building a healing practice that works with your real life—not against it.
You don't have to figure this out alone.
Join the Glow Getter Community and connect with women who get it. Find support, share your story, and discover you're not the only one navigating this journey.
Download Your Free Mini-Guide Now:
Breaking Free from Emotional Eating: A Holistic Guide to Healing Your Relationship with Food
Coming January 2026 – Now Available for Pre-Order
If you’ve ever found yourself eating not because you’re hungry but because you’re stressed, lonely, overwhelmed, or numb—this book is for you.
Breaking Free from Emotional Eating is a compassionate, holistic guide that helps you understand why you turn to food for comfort and how to gently build new ways of caring for yourself. This isn’t another diet, willpower plan, or “fix your body” manual. It’s an invitation to heal—mind, body, and nervous system.
Inside, you’ll explore:
- The difference between physical hunger and emotional hunger
- How stress, trauma, and the nervous system shape your eating patterns
- The mind-body connection, including the gut-brain axis
- Emotional literacy, self-awareness, and self-compassion tools
- Nourishing your body without restriction or shame
- Gentle movement, mindfulness, and spiritual practices that support true healing
- How money, stress, and scarcity mindsets tie into emotional eating
- How to build your own holistic healing toolkit and sustainable plan
Designed for women ready to release shame, understand their patterns, and create a kinder relationship with food and their bodies, this book offers education, reflection, and practical tools—not perfection.
Pre-order now to begin your healing journey in January 2026 and step into a more peaceful, empowered relationship with food and with yourself.
Instead of Eating, I Can…
Your Emotional Eating Alternative Toolkit
Emotional eating doesn’t mean you’re weak, undisciplined, or broken. It means you were never given the tools to cope with your feelings in ways that truly soothe you. This beautifully designed 29-page workbook offers a compassionate, practical path forward—one that helps you understand your emotions, interrupt the urge to eat for comfort, and create healthier patterns without shame.
Instead of Eating, I Can… is your guided support system packed with over 50 alternatives to emotional eating, step-by-step instructions, and gentle mindset shifts that help you reconnect with your body and your emotional needs. Whether you're overwhelmed, anxious, lonely, bored, or simply exhausted, this toolkit gives you clear, doable options to help you find relief without relying on food.
This is not a diet. It’s not about restriction. It’s about giving your heart and nervous system the care they’ve always deserved.
What’s Inside
A Compassionate 5-Step Process
Learn how to pause, understand the urge, identify your emotions, and choose what you truly need in the moment.
50+ Emotional Eating Alternatives
Organized by emotion — anxiety, sadness, anger, loneliness, overwhelm, numbness, boredom, and shame.
Troubleshooting for Hard Days
Because emotional eating isn’t linear. Get guidance on what to do when the alternatives don’t work, when the urge feels too strong, or when you “don’t feel like trying.”
Progress Tools & Worksheets
Weekly check-ins, reflection prompts, a favorites list, and a 30-day challenge to help you build new habits with consistency and compassion.
Emergency Urge Plan
A quick-access plan for moments when the emotional pull toward food feels intense and immediate.
Soothing, Supportive Design
Created in the Glow & Flow Holistics signature aesthetic—calming, feminine, and intentionally crafted to make your healing feel softer.
Who This Is For
This toolkit is perfect for women who:
* Struggle with emotional eating or stress eating
* Want alternatives but feel lost in the moment
* Are tired of shame-based messaging
* Want a gentler relationship with food and themselves
* Are ready to heal emotionally, not just “control cravings.”
* Prefer practical, compassionate tools they can use anytime
If you’ve ever found yourself standing in front of the fridge looking for comfort instead of hunger, this guide was created with you in mind.
Why It Works
This workbook helps retrain your brain’s automatic “emotion → eat” cycle by giving you clear, doable alternatives that bring real relief. It teaches you to pause, feel, respond, and understand yourself on a deeper level. With consistent use, you’ll build new emotional pathways that support lasting change.
Healing emotional eating begins with one compassionate choice at a time. This toolkit helps you make those choices with clarity and confidence.
Ready to begin?
You deserve peace around food. You deserve self-compassion. You deserve tools that help you heal, not punish yourself.
This toolkit is your starting place. Let it support your heart as much as it supports your habits. ♥
$27 (New Release)
Morning Rituals for Peace & Gratitude
A Fillable Guided Journal to Help You Start Each Day with Calm, Clarity, and Confidence
Life moves fast—but your mornings don’t have to.
Morning Rituals for Peace & Gratitude is more than a journal; it’s a guided reset designed to help you create calm, intentional mornings that support your emotional wellness, focus, and flow.
Through short, science-backed lessons and gentle daily prompts, this beautifully structured workbook helps you:
- Release stress and morning anxiety.
- Build simple rituals that ground and energize you.
- Practice gratitude and mindfulness with ease.
- Strengthen self-awareness and self-compassion.
- Create a rhythm of peace that lasts long after the morning ends.
Each page is thoughtfully crafted to help you connect with yourself before the world demands your attention—with space for reflection, mindful tracking, and progress notes.
No pressure. No perfection. Just presence.
Whether you’re starting your self-care journey or ready to deepen your routine, this journal offers a compassionate framework for building mornings that feel calm, empowered, and aligned with your purpose.
💛 Inside You’ll Find:
- Guided lessons on morning mindset & stress relief
- Daily gratitude & intention prompts
- Mindfulness and habit trackers
- Weekly reflections for gentle growth
- Space to design your own morning rituals
“A peaceful morning is the foundation of a peaceful life.”
Start your journey today—one mindful sunrise at a time.
How you start your day matters. Get this helpful tool today:
$37 (Premium Transformational Workbook and Journal)
The Healing Year—52 Weeks of Emotional Renewal (Printable PDF Journal)
Begin a year of emotional clarity, softness, and inner healing with The Healing Year: 52 Weeks of Emotional Renewal, a beautifully designed printable PDF journal created to gently guide you through an entire year of self-reflection and emotional growth.
This instantly downloadable journal provides 52 thoughtful weekly prompts, each crafted to help you explore your emotions, understand your patterns, release what no longer serves you, and reconnect with the version of yourself you’ve been longing to meet again.
Whether you’re navigating emotional eating, burnout, heartbreak, overwhelm, or simply seeking deeper self-awareness, this printable journal gives you a compassionate space to process, breathe, and begin again.
What’s Inside
Inside this 74-page printable journal, you’ll find:
A warm, welcoming introduction that gently prepares you for your healing journey
Simple instructions so you know exactly how to use the journal without pressure or perfection
52 weekly writing prompts designed to support you through:
Understanding your emotional story
Identifying patterns and triggers
Releasing shame and self-criticism
Setting boundaries and honoring your needs
Healing your relationship with your body
Exploring grief, joy, forgiveness, and growth
Quarterly motivational pages to help you stay inspired as the seasons of your healing shift
A soulful closing reflection to honor your progress and celebrate your emotional renewal
Every page has been thoughtfully designed to offer a calming, supportive space for reflection—perfect for printing and using in your own healing sanctuary.
Why You’ll Love the Printable Version
Print as many pages as you want — reuse this journal every year
Create your own healing binder with space to add notes, reflections, or extra pages
Perfect for those who love writing by hand and want a tactile, grounding journaling experience
Fill at your own pace—weekly, monthly, or whenever your heart needs it
Beautifully designed layouts that make journaling feel soothing, intentional, and inviting
This is more than a journal—it’s a year-long companion designed to help you heal softly, honestly, and sustainably.
Who This Is For
This printable journal is ideal for women who:
💛 Want guidance on their emotional healing journey
💛 Struggle with emotional eating, stress, shame, or self-criticism
💛 Feel disconnected from their needs, boundaries, or inner voice
💛 Are ready to build emotional resilience and self-compassion
💛 Love the comfort and reflection of writing by hand
If you’re craving structure, support, and a gentle path forward, this journal is for you.
What You Receive
1 Printable PDF Journal (74 full-color pages)
52 Weekly Prompts
Quarterly Inspiration Pages
Detailed Instructions and Closing Reflection
Print-friendly, high-resolution file
This is a digital product. No physical item will be shipped.
You can print at home, at a local print shop, or through any online printing service.
$22
Holistic Tools for Resilience by Glow & Flow Holistics
When life feels uncertain and finances feel heavy, the Financial Flow Workbook helps you regain balance—mind, body, and bank account.
This beautifully designed PDF goes beyond budgeting. It offers a holistic, practical framework to reduce financial stress, manage resources wisely, and strengthen emotional and financial resilience.
Inside, you’ll learn how to:
- Reframe money beliefs and ease financial anxiety
- Shop and eat smarter without sacrificing wellness
- Create income streams that fit your lifestyle
- Manage stress with simple holistic tools
- Lean on community support to stay grounded
Whether you’re rebuilding, realigning, or ready to take control with grace, this workbook guides you step by step toward stability, clarity, and peace.
Format: Printable PDF
Length: 40+ pages of exercises, trackers, and reflections
Best for: Anyone wanting practical financial tools with a mindful, holistic approach
Find your flow. Strengthen your resilience. Thrive with intention.
$18 (Order between now and December 24th and get a free Holiday Gift Planner!)
Are you looking to create or update your wellness routine?
Check out the curated routine below, or click the button for more self-care inspiration.
DIY Fall Self-Care Routine: Nourish, Restore, and Glow
As autumn settles in, it’s the perfect time to slow down, nurture yourself, and embrace restorative rituals. At Glow and Flow Holistics, we believe self-care is about honoring your body’s needs and creating space for gentle transformation. Try this simple, holistic fall routine to help you feel grounded, radiant, and renewed.
Step 1: Morning Mindfulness & Warm Lemon Water
Start your day with a few minutes of deep breathing or gentle stretching. Sip on warm water with fresh lemon to awaken your system, support digestion, and boost your immune defenses as the weather cools.
Step 2: Nourishing DIY Pumpkin Face Mask
2 tbsp pure pumpkin puree
1 tsp honey
1 tsp plain yogurt
Mix ingredients, apply to clean skin, and relax for 10–15 minutes. Pumpkin is rich in antioxidants and vitamins that brighten and soothe. Rinse with warm water and pat dry.
Step 3: Cozy Herbal Bath or Foot Soak
Add a handful of Epsom salts, a few drops of lavender or chamomile essential oil, and a sprinkle of dried calendula or rose petals to your bath or a large bowl for a foot soak. Let yourself unwind, release tension, and enjoy the comforting warmth.
Step 4: Autumn Aromatherapy & Journaling
Diffuse essential oils like cinnamon, clove, or orange for a cozy fall scent. Spend a few minutes journaling—reflect on what you’re grateful for this season or set intentions for the months ahead.
Step 5: Nourishing Snack & Mindful Movement
Enjoy a seasonal snack, like sliced apples with almond butter or roasted pumpkin seeds. Move your body gently with restorative yoga, a walk among the leaves, or a simple stretching routine.
Step 6: Early Evening Wind-Down
As the sun sets, dim the lights and sip on calming herbal tea (like chamomile or rooibos). Practice a few minutes of deep breathing or meditation to signal your body it’s time to rest and restore.
This fall, let your self-care routine be a loving ritual that grounds you, nourishes your body, and helps you glow from within. For more seasonal tips and DIY inspiration, explore our resources at Glow and Flow Holistics.
