Emotional Eating Self-Assessment by a Therapist, Printable Food and Mood Workbook, Mindful Quiz, Digital Download PDF

Why do you reach for food when you're not hungry? Start your new food story here.

Start here: The first step in the Brain, Body, Bonds series. Discover your Driver Profile in 10–15 minutes.

You know what to eat. You've tried the plans, the apps, the fresh start on Monday. Still, the 3pm craving shows up, the kitchen calls after a long day, and the evening snack happens almost before you notice.

That's a sign something meaningful is shaping your eating, and it deserves your curiosity. Brain, Body, Bonds: The Assessment is the place to begin. In 10–15 minutes, this therapist-designed self-assessment helps you discover what's really driving your eating, so your next steps finally fit you.

The three drivers
In my work as a therapist and eating psychology coach, I see three drivers come up again and again:
🧠 Brain: how food, mood, and energy feed each other
🌿 Body: how stress and pace shape the way you eat
🤍 Bonds: how your relationships, past and present, shape what food means to you

What's inside (18 pages)
✔ Three Kinds of Eating: nourishment, joy and connection, and eating to cope
✔ The Three Drivers, explained in plain language
✔ A scored self-assessment (Sections A–C) for Brain, Body, and Bonds
✔ Roots and Present scores that show where your patterns began and where they show up today
✔ Section D: the specific moments and places eating to cope tends to happen
✔ Your Scorecard and personal Driver Profile, with 5 patterns explained
✔ Reflection questions to help you go deeper
✔ “Your Path Forward”: a personal map of where to go next, based on your results

Who it's for
✔ Busy professionals, caregivers, and parents who eat to cope with stress, fatigue, or overwhelm
✔ Anyone who's tired of diets and ready to understand themselves
✔ People who want a calm, kind, curiosity-based approach to food

What makes this different
This isn't a template. It's built from the Brain, Body, Bonds framework I use with clients, written by a Licensed Independent Marriage and Family Therapist and Certified Eating Psychology Coach, trained in nutritional psychiatry. It focuses on understanding and adding in, never on rules or restriction.

Your path forward
The Assessment shows you what's driving your eating. When you're ready to put it into practice, these are in my shop:
📗 Brain, Body, Bonds: The Inside Out Guide: the full guide and workbook, with a chapter for each driver, real workday scenarios, and a 4-week plan
🥗 Feed Your Mood: a nutritional psychiatry guide with 17 easy recipes (the Brain focus)
✍️ Rewriting Your Food Story: a self-talk and food narratives workbook (the Bonds focus)
📓 The Curiosity Journal: 30 days of one-minute check-ins
💛 The Brain, Body, Bonds Collection: all four together for the best value

How it works

Instant digital download (PDF), US Letter size
Print at home or fill in by hand on a printout
Retake it every few months to see how your patterns shift
For personal use only
Please note
This workbook is for educational and coaching purposes and is not a substitute for medical or mental health treatment.

It is not designed to diagnose or treat eating disorders. If you're struggling, please reach out to a licensed professional, the National Alliance for Eating Disorders helpline (1-866-662-1235), or call or text 988.

A small request
If The Assessment gave you a new insight, I'd be so grateful if you left a review. As a new shop, every review helps someone else find these guides when they need them most.

Warmly, Sasha