Glimmers: The Little Joys that Brighten Our Day

In a world where stress often feels like the default setting, and people have become so dysregulated, you’d think we were still fighting off saber-toothed tigers. Seems like these days we’ve become all too familiar with the term “triggers,” and these haunting reminders of past trauma can send our nervous systems into a downward spiral faster than you can say, “I’m fine.” 

Not to worry my friends, I’m here to offer a little hope—a glimmer actually. You see on the opposite end of the spectrum from triggers, we have what is known as glimmers. Glimmers are those micro moments of joy we experience that bring us out of the darkness, and help us feel more alive, grounded, and, dare I say, happy.

It’s the Little Things

It’s a warm hug from a trusted friend. The way if feels when you’re cuddling with your beloved pet. It’s laughing at a hilarious meme, the smell of cookies baking, or a luxurious bubble bath. For me, it’s even as simple as browsing Halloween decorations and knowing spooky season is coming. These moments might not last long, but their impact can be profound.

The Science Behind Glimmers

When we experience a glimmer, our body releases feel-good hormones like oxytocin and dopamine, which can counteract cortisol, and other stress hormones that triggers unleash. Just as exposure to triggers can lead to a heightened state of reactivity, regularly noticing and savoring glimmers can enhance our resilience. The more we train ourselves to recognize these little sparks of joy, the more we can buffer ourselves against life’s inevitable challenges.

The concept of “glimmers” was popularized by author and clinician, Dr. Deb Dana, a specialist in trauma and its effects on the nervous system. Dr. Dana’s work focuses on polyvagal theory, developed by Dr. Stephen Porges, which explores how our autonomic nervous system responds to trauma and stress. Polyvagal theory, states that our autonomic nervous system influences our emotional and physiological responses to stress. Glimmers are seen as cues that can help activate the ventral vagal system, which is associated with feelings of safety and social connection

Dr. Dana Says

“Connection is the antidote to the isolation that trauma creates. Through connection, we find safety, support, and the possibility of healing”

Their research and clinical observations, suggest that recognizing and cultivating glimmers can be beneficial for individuals dealing with anxiety, trauma, and other mental health challenges. So whether it’s a past trauma, or a current daily stressor, by focusing on these positive moments, people can help regulate their nervous systems and strengthen resilience.

Dr. Dana recommends actively seeking out glimmers in our daily lives, and using them as tools for emotional regulation. This can involve, practicing gratitude, mindfulness meditation, or simply taking time to appreciate the small joys.

Here’s How to Incorporate this Into Your Life

1.  Practice Mindfulness

Slow down. Seriously, so many of us just rushing around from task to task these days. Just take a moment and tune into your surroundings. Breathe, observe, and for a minute appreciate the small things. The stars twinkling in the sky, putting your bare feet in the grass, a sip of hot tea, or the feel of your favorite cozy pajamas. Mindfulness invites us to pause and notice what brings us joy.

2. Create a Glimmer Journal

Keep a small notebook to write down glimmers as you notice them throughout the day. Not a notebook person—use the notes app on your phone, or whatever works for you. This practice can help you build a collection of joyful moments to meditate on when you need something to lift your spirits. 

3. Connect with Others

Share glimmers with friends, family, your cool coworkers, or even on social media. Not only does this affirm your own experiences, but it can also spread the joy around. Who doesn’t love a healthy dose of positivity?

4. Engage in Play

Get a little silly sometimes. Adulting is tough and life is full of challenges, but that’s doesn’t mean our inner child has to die. Dance in your living room, sing karaoke, craft or create, play video or board games. Playfulness can often lead to the glitteriest of glimmers. Speaking of games, I’m a Scrabble lover, and as such I actually checked to be sure glitteriest is a real, dictionary word, and it is. 12 points for glitteriest. 

5. Limit Exposure to Triggers 

While we can’t eliminate triggers entirely, we can be mindful of our environments. If certain situations or people consistently drain your energy, consider setting boundaries and protecting your bubble. Cut out toxic people and situations as needed. 

Just Remember

As we navigate the ups and downs of life, it’s important to remember that glimmers are always within reach. They’re the gentle reminders that joy exists, even amidst the chaos. By actively seeking out these micro moments, we can cultivate a more regulated nervous system, allowing us to respond to life’s challenges with grace and resilience.

It’s important to note, while specific empirical research studies solely focused on “glimmers” may be somewhat limited, the concept is grounded in existing research on trauma, resilience, and the effects of positive experiences on mental health. Dr. Dana’s contributions have helped integrate these ideas into therapeutic practices aimed at promoting healing and emotional well-being.

So, next time you feel the heaviness of the world pressing down on you, take a moment to pause, breathe, and look around.

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