Julie Potiker Shares SNAP Method to Help Manage Anxiety and Reclaim Inner Calm

By Robert White, Editor-In-Chief

In a world increasingly defined by uncertainty, stress, and emotional overload, mindfulness expert Julie Potiker is offering a lifeline—one simple acronym at a time. With her new book, SNAP! From Chaos to Calm, Potiker introduces a powerful four-step method to help people manage anxiety, regulate emotions, and restore balance, even in the most overwhelming moments.

“SNAP is a brain hack,” said Potiker, founder of Mindful Methods for Life and a Certified Mindful Self-Compassion Teacher at the University of California, San Diego. “It’s a quick, practical way to shift your emotional state when life feels unmanageable.”

The method is elegantly simple and backed by neuroscience. SNAP stands for:

• Soothing Touch

• Name the Emotion

• Act

• Praise

Each step is designed to engage the body and mind in a deliberate way that calms the nervous system. “When you place your hand on your heart, cradle your face, or hug yourself, your brain releases oxytocin and endorphins—those feel-good chemicals that literally counteract cortisol and adrenaline,” Potiker explained. “It’s your body’s natural reset.”

Naming the emotion—"I feel anxious," "I’m overwhelmed," "I’m sad"—activates the prefrontal cortex and starts to settle the mind. “There’s a reason we say ‘name it to tame it,’” she said. “By labeling what you’re feeling, you give your brain just enough space to choose a more skillful response.”

The "Act" step invites self-compassion and conscious choice. “Ask yourself, ‘What do I need to hear right now?’ Then say it. ‘What do I need to do to shift my mood?’ Then do it—whether that’s a breathing exercise, listening to your favorite song, or calling a friend,” she said.

Finally, “Praise” encourages reflection and gratitude. “It’s about giving yourself credit for pausing, managing your emotions, and choosing healing over reactivity,” Potiker added. “It moves you into a place of appreciation, which is deeply beneficial for mental health.”

SNAP! From Chaos to Calm was born during the COVID-19 pandemic, a time when anxiety skyrocketed globally. “I’d been teaching these techniques for years, and during the lockdown, I knew people needed something they could hold onto—something they could use immediately,” said Potiker.

The book includes SNAP applications for everything from grief and parenting to political stress and sadness. It’s more than a mindfulness manual; it’s a toolkit for real life.

Potiker’s journey into mindfulness came from necessity. Years ago, while managing the demands of raising three children and caring for aging parents, she became physically ill from stress. “I went to a neurologist because I was convinced something was wrong with my brain,” she said. “It turns out, I was just burning out. That’s when I discovered mindfulness-based stress reduction, and it changed everything.”

Drawing from her training in mindfulness, neuroscience, and emotional intelligence, Potiker founded Mindful Methods for Life in 2014. While she holds a law degree from George Washington University, she calls herself a “recovering attorney” who found her true calling in helping others heal. “I might not be a therapist, but I am a lifelong learner and a passionate teacher,” she said. “And SNAP reflects everything I’ve learned about what really works.”

In addition to her books—SNAP! and her first title, Life Falls Apart, but You Don’t Have To—Potiker leads weekly free meditation sessions and maintains a podcast filled exclusively with guided meditations. She also regularly teaches workshops and offers resources for emotional wellness through her website, MindfulMethodsForLife.com.

And at 64, she’s not slowing down. In fact, her next two books are poetry collections born from her personal meditation practice and reflections during the pandemic. “It’s never too late to create something meaningful,” she said. “I’m proof of that.”

As May marks both Mental Health Awareness Month and National Meditation Month, Potiker’s message couldn’t be more timely. “We all have the capacity to self-soothe, reset, and thrive,” she said. “SNAP is just the start.”

SNAP! From Chaos to Calm is available now wherever books are sold.

Listen to the full interview with Julie Potiker on The Savoir Faire Audio Experience.