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Archway Publishing - Julie Potiker

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100 pages

English

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Accessible, and direct, SNAP! lays out powerful evidence-backed tools for increasing resilience. You will learn to calm down, helping you and all those around you.

Helping you move out of emotional chaos and into a state of calmness, author Julie Potiker introduces her SNAP Method, evidence-based mindfulness practices that are easy to learn, remember, and do anywhere, even in the heat of the moment.

This handy acronym has the clever addition of a somatic component to help people handle chaos with the “snap” of their fingers. Trained in multiple mindfulness and human development systems, Potiker has distilled her deep and expansive knowledge into a program that meets people where they are—overwhelmed, overextended, and over the top. Potiker has figured out what works for the millions of multi-tasking women, parents, caregivers, and anxious individuals who have never felt more perpetually pulled in multiple directions.

SNAP! is for time-constrained people who desperately need new responses to life stressors while still juggling their daily worlds of family, work, relationships, health, and home.

Praise for SNAP!

“The SNAP method is brilliant. In one simple practice, Julie Potiker integrates brain science, mindfulness, compassion, and other effective tools for lifting your mood, easing anxiety, calming stress, and opening your heart. Full of practical wisdom, she leads readers through funny stories, tender care, and many different applications of the SNAP method. Throughout, she is a super-smart, encouraging, and hopeful friend. A wonderful book!”
—Rick Hanson, PhD, Author, Resilient: How to Grow an Unshakable
Core of Calm, Strength, and Happiness

“Life is rarely as easy as a snap, but Julie Potiker finds a relatable way of helping you contend with the most challenging experiences of life by using her clever and easy SNAP method. Tapping into our natural capacity for healing and ease, and building on solid science, Julie leads the reader … into a place of greater wellbeing and joy. Super accessible and incredibly practical, this book will become your best friend in times of need.”
—Steven Hickman, PsyD, Licensed Clinical Psychologist, Executive Director, Center for Mindful Self-Compassion Founding Director,
UC San Diego Center for Mindfulness

“This book is a handy resource for managing difficult emotions based on the elegant acronym, SNAP. The author, Julie Potiker, generously shares her personal experiences, and even a few poems, to illustrate how mindfulness and self-compassion can help us cope with life’s challenges. Rest assured, help is just a snap away!”
—Christopher Germer, PhD, Lecturer (Part-time), Harvard Medical School, Co-developer, Mindful Self-Compassion training, Author,
The Mindful Path to Self-Compassion

Sujets

Self-help

Informations

Publié par	Archway Publishing
Date de parution	19 décembre 2022
Nombre de lectures	0
EAN13	9781665731911
Langue	English

Informations légales : prix de location à la page 0,0250€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

Extrait

The SNAP method is brilliant. In one simple practice, Julie Potiker integrates brain science, mindfulness, compassion, and other effective tools for lifting your mood, easing anxiety, calming stress, and opening your heart. Full of practical wisdom, she leads readers through funny stories, tender care, and many different applications of the SNAP method. Throughout, she is a super-smart, encouraging, and hopeful friend. A wonderful book!
Rick Hanson, Ph.D., author of Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness
“Life is rarely as easy as a snap, but Julie Potiker finds a relatable way of helping you contend with the most challenging experiences of life by using her clever and easy SNAP method. Tapping into our natural capacity for healing and ease, and building on solid science, Julie leads the reader by the hand with her own brand of humor, warmth and humility into a place of greater wellbeing and joy. Super accessible and incredibly practical, this book will become your best friend in times of need.”
Steven Hickman, PsyD
Licensed Clinical Psychologist
Executive Director, Center for Mindful Self-Compassion
Founding Director, UC San Diego Center for Mindfulness
This book is a handy resource for managing difficult emotions based on the elegant acronym, SNAP. The author, Julie Potiker, generously shares her personal experiences, and even a few poems, to illustrate how mindfulness and self-compassion can help us cope with life’s challenges. Rest assured, help is just a snap away!
Christopher Germer, PhD
Lecturer (Part-time), Harvard Medical School
Co-developer, Mindful Self-Compassion training
Author, The Mindful Path to Self-Compassion
“This book is a treasure box of practices for nearly any difficult moment you might find yourself in. All variations on the simple yet profound Soothing, Naming, Acting, Praising SNAP! practice developed by the author, each chapter provides examples of how, why, and when you can apply this method to rebalance when you are feeling thrown off. In her authentic, honest, and heartfelt voice, Julie Potiker brings the material to life by sharing how she’s applied the practice of SNAP to real-world situations ranging from annoying to crushing. What a gift! I’m off to put sticky notes in my home, car, and workplace to remind me to SNAP…”
Cassandra Vieten, PhD, Director of Research at the Arthur C Clarke Center for Human Imagination at the University of California, San Diego; Executive Director, John W. Brick Mental Health Foundation, and author of Mindful Motherhood.
This book is a delight to read. It’s filled with science backed techniques, but you wouldn’t know it with Julie Potiker’s engaging, humorous, and humble style. I found myself both laughing out loud and with eyes brimming with tears as I followed Julie through her adventures using her clever and effective SNAP method to meet the myriad of challenges that have arisen in her life- as they do for each of us. This book is as entertaining and inspiring as it is helpful. Above all, it is a guide for how build a life when life feels stacked against you. One SNAP at a time.
Michelle Becker, M.A., LMFT
Founder of Wise Compassion
Developer of Compassion for Couples training
Co-founder, Mindful Self-Compassion Teacher Training
Senior Trainer and Mentor, UCSD Center for Mindfulness
“In this book, Julie Potiker weaves together stories from her own life with poetry and life tips to show how meditation practice can be easy as snap! Whether you are plagued with anxiety, overwhelmed with challenging current events, or simply having a bad day, this easy-to-remember acronym can help remind you to be kind and supportive to yourself – to treat yourself as you would treat a good friend.”
Karen Bluth, PhD, Department of Psychiatry, University of North Carolina-Chapel Hill, Author, The Self-Compassion
Workbook for Teens, The Self-Compassionate Teen, Mindfulness
and Self-Compassion for Teen ADHD, Self-Compassion for
Girls: A Guide for Parents, Teachers, and Coaches
Julie combines rich storytelling, compelling science, heartfelt poetry, and her clever SNAP acronym to help us manage life’s stressors and curveballs. Whether you’re managing grief, parenting, or just doing your best to live in this challenging world, you can lean on SNAP to support and soothe your body, mind, and heart.
Sara J. Schairer (pronouns: she/her/hers) Founder, Exec. Dir.
Compassion It
858-349-9245

SNAP!
FROM CHAOS TO CALM

JULIE POTIKER

Copyright © 2022 Julie Potiker.

All rights reserved. No part of this book may be used or reproduced by any means, graphic, electronic, or mechanical, including photocopying, recording, taping or by any information storage retrieval system without the written permission of the author except in the case of brief quotations embodied in critical articles and reviews.

Archway Publishing
1663 Liberty Drive
Bloomington, IN 47403
www.archwaypublishing.com
844-669-3957

Because of the dynamic nature of the Internet, any web addresses or links contained in this book may have changed since publication and may no longer be valid. The views expressed in this work are solely those of the author and do not necessarily reflect the views of the publisher, and the publisher hereby disclaims any responsibility for them.

Any people depicted in stock imagery provided by Getty Images are models, and such images are being used for illustrative purposes only.
Certain stock imagery © Getty Images.

ISBN: 978-1-6657-3192-8 (sc)
ISBN: 978-1-6657-3190-4 (hc)
ISBN: 978-1-6657-3191-1 (e)

Library of Congress Control Number: 2022919169

Archway Publishing rev. date: 12/16/2022

CONTENTS
Introduction

1 SNAP For Anger
2 SNAP For Anxiety
3 SNAP For Equanimity
4 SNAP For Grief
5 SNAP For Gratitude
6 SNAP For Inner Critic Work
7 SNAP For Parenting
8 SNAP For Political Strife And Disaster
9 SNAP For Sadness, Depression, Shame, And Guilt

Epilogue

INTRODUCTION
Everyone has their metaphorical bag of rocks they carry through life. My rocks are not the same as yours, and through the years, the rocks change in shape and size. Sometimes the bag is so heavy, I fear it will topple me. Other times, it feels like it is half-filled with polished pebbles. This journey through life has been made easier by a path that I found in 2010 when I was a student in a new class called Mindful Self-Compassion at University of California at San Diego (UCSD) taught by Steve Hickman, PsyD, and Michelle Becker, LMFT.
Since 2014 I have had the pleasure of teaching Mindful Self-Compassion (MSC), which was created by Christopher Germer, PhD, a leader in the integration of mindfulness, compassion, and psychotherapy, and Kristin Neff, PhD, a pioneering researcher in the field of self-compassion. I love the curriculum, and I am especially grateful for and connected with our tribe of MSC teachers spread across the planet. I have also had the good fortune to learn from Rick Hanson, PhD, who has guided my learning and my teaching with “Taking in the Good”—experience-dependent neuroplasticity training. It has been a privilege and a pleasure to help people manage their lives with less suffering and more ease by teaching them evidence-based techniques to manage difficult emotions, thereby rewiring their brain for happiness and resilience.
I’m one of those people that walks my talk. I try different teachings all the time, and when I find one that works for me, I fold it into my life and my teaching. For years I taught this cool acronym, RAIN, created by Michele McDonald and widely popularized by the wonderful Tara Brach. RAIN stands for recognize, allow, investigate and non-identification: recognize that you are having the emotion; allow the emotion to be there so you can work with it; investigate why it is happening, with compassion and without judgment; and do not identify, meaning do not run away or spin out on the story line. Years later the N is now taught as Nourish, which is a nod to all the great benefits of having a self-compassion practice. I teach RAIN in my first book, Life Falls Apart, But You Don’t Have To: Mindful Methods for Staying Calm in the Midst of Chaos, as well as all the other mindfulness and mindful self-compassion tools that make up my big beautiful toolbox, helping me to lighten the load of the rocks that I carry.
Now I’m thrilled to introduce SNAP, a new system I created, that works better for me than RAIN because it front-loads self-compassion by starting with soothing touch, a practice named and taught in the MSC course. I also love that it has a somatic component—the snap of my fingers—and dance-like moves with my hands and arms to accompany the acronym when I teach it. The fingers snap, Soothing touch : the hands go to your body for a release of calming oxytocin and endorphins. Your hands can move palms down as you Name the emotion , name it to tame it—the prefrontal cortex calms the nervous system further, creating some space between the feeling and you. Then your arms extend as you Act , choosing whatever technique is available to you from your mindfulness toolbox to help you change your channel. Finally, bringing your hands into prayer hands at your heart, Praise allows you to move into gratitude for yourself, your practice, the universe, or your deity of choice. I think the hand movements help to remember the practice; but either way, I imagine if you can remember to snap your fingers, you can remember SNAP when you want to snap out of chaos and into calmness.
Sometimes in the liminal space between sleep