At a time when many U.S. adults indicate that stress is negatively impacting their life and work, there’s a tactic we can use to effectively reduce stress — the SNAP method developed by author and mindfulness expert Julie Potiker.
When someone tells you to snap out of it, think about this gentle method of mindfulness.
How you can SNAP out of stress and into a state of calm.
A Certified Mindful Self-Compassion Teacher from the University of California, San Diego, Potiker created SNAP — evidence-based mindfulness practices that are easy to learn, remember, and use anywhere (even in the heat of the moment). Here’s how it works:
Soothing touch gives your body a head start in calming down. It taps into your body’s mammalian caregiver response, releasing oxytocin and opiates in your brain to counteract cortisol, the stress hormone. So, place your hands where you find it soothing. Practice placing your hands on your heart, your belly, cheeks, upper arms in a hug, hands holding hands. Use whatever placement comforts you most.
Name your feeling: “I’m feeling frustrated. I feel upset. I feel scared. I feel angry.” Labeling the emotion engages the thinking brain and calms your system down. Drop into the emotion and see what’s there. Avoid judging it. Simply observe with curiosity. This is the heart of what mindfulness is all about. It takes practice, but soon you’ll be able to tune in and notice what’s happening inside you. Once you notice these feelings, you can work with them, giving yourself room to breathe and changing your relationship to them.
A former attorney, Julie is a Certified Mindful Self-Compassion teacher and founder of the Balanced Mind Meditation Center in La Jolla, California. She began her in-depth study of mindfulness after graduating from the Mindfulness-Based Stress Reduction program at the University of California, San Diego. She was trained by Kristin Neff, Christopher Germer, and UCSD as a Mindful Self-Compassion Teacher. She went on to study with Rick Hanson, becoming a graduate of his Positive Neuroplasticity Training Professional Course. Julie also completed Brené Brown’s Living Brave Semester.
Photo Credit: www.joshmitchellphotography.com
Act: Ask yourself: 1. What do I need to hear right now? Then tell it to yourself. 2. What do I need to do right now to shift my mood? Then do what you can reasonably do in the moment. You might try a breathing exercise, breathing in for a count of four and out for a count of six, doing this for three to five breath cycles. This will lower your heart rate and blood pressure. After that, you will be in a calmer state to choose another tool to make you feel good!
Praise: Give yourself a pat on the back for managing the situation with aplomb! Thank your teachers, thank your deity — all this thanking moves you into feelings of gratitude, which is beneficial for mental health.
About Julie Potiker: Julie Potiker is a mindfulness expert with extensive certifications and teacher training in a variety of tools and methods, including Mindful Self-Compassion. Her latest book is “SNAP! From Chaos to Calm.” Through her Mindful Methods for Life program offerings, Julie helps others bring more peace and wellness into their lives. “SNAP!” as well as Julie’s first book, “Life Falls Apart, but You Don’t Have To: Mindful Methods for Staying Calm in the Midst of Chaos,” are now available on audiobook. Learn more at MindfulMethodsForLife.com
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