Glimmers are some kind of internal or external cues — small, positive moments or experiences — that spark  feelings of joy, safety, or peace for you. These pleasant instances can ease and relax your nervous system with a feeling of contentment or a sense that everything is OK — even if just for a brief moment.

It’s the opposite of a trigger, which activates your nervous system and heightens anxiety or negative emotions.

A glimmer can be anything from feeling the sunshine warming your face to cuddling with a furry friend to smelling the aroma of coffee brewing. It’s whatever evokes a good feeling for you.

The concept of glimmers is rooted in the Polyvagal Theory developed by Dr. Stephen Porges. The theory centers on the crucial role your body’s autonomic nervous system plays in emotional regulation and social connection. The term glimmer was first introduced in 2018 in the book The Polyvagal Theory in Therapy: Engaging the Rhythm of Regulation by licensed clinical social worker Deb Dana who specializes in trauma. It was then popularized in a viral TikTok video by psychologist Dr. Justine Grosso.

Characteristics of Glimmers

• Brief and Fleeting: Glimmers are often short-lived, but their impact can be significant.
• Positive and Uplifting: The experiences evoke positive emotions and sensations for that person.
• Subtle: Glimmers can be subtle and can easily go unnoticed if you’re not paying attention.
• Personal: What constitutes a glimmer can vary greatly from one person to the next. For example, it could be the sight of a beautiful sunset, the laughter of a loved one, the feeling of a gentle breeze, or the taste of your favorite food.

Here’s How Glimmers Can Improve Your Mental Health

While noticing and relishing glimmers isn’t a substitute for therapy or other mental health practices, the method can be a valuable addition to a mentally healthy lifestyle and have positive cumulative effects on mental and brain health. Research indicates that even fleeting positive emotions can have long-lasting, supportive impacts on personal growth, social connection, and mental health.

Here are some ways glimmers can help:

Promoting Positive Emotions:

Recognizing and savoring glimmers can enhance feelings of happiness and contentment. Research tells us that even though they are fleeting, positive emotions have long-lasting consequences. They can counterbalance negative emotions, eenhance social connections, and improve your overall mood.

Building Resilience:

By focusing on and amplifying small positive experiences, you can begin to build emotional awareness and resilience, equipping you to manage adversity better when it arises. A resilient brain is even physically different and handles stress better.

Enhancing Mindfulness:

Paying attention to glimmers requires being mindful and present, which are key components of many therapeutic mental health practices taught today. Becoming aware of experiences that can qualify as glimmers helps you to become more aware of your thoughts, emotions, and experiences. This can translate into greater emotional intelligence and provide the mental health and brain benefits of mindfulness.

Rewiring the Brain:

Just as mindfulness is proven to physically change the brain in beneficial ways because of neuroplasticity, consistently noticing and appreciating glimmers can rewire your brain too. You will become more attuned to look for and notice positive experiences, while simultaneously shifting your focus away from thinking patterns and things that make you anxious and depressed. Over time, your brain functions to achieve a more balanced perspective and even strengthens positive default networks.

Supporting Nervous System Regulation:

According to Polyvagal Theory, glimmers can help activate the parasympathetic nervous system (PNS). The PNS is your calming “rest and digest” system and promotes relaxation and reduces anxiety and stress. Deliberately taking steps to make you feel safer helps calm your baseline nervous system and control its hardwired tendency to look for and be hypersensitive to threats.

Improving Relationships:

Recognizing glimmers in social interactions can improve relationships by fostering gratitude, empathy, and connection, which are essential for well-being. Nourishing connections with others improves both mental and physical health. When you’re in the presence of people you enjoy, you’re much more likely to notice glimmers.

By intentionally seeking out and focusing on the tiny micro-moments of joy inherently built into your life, you can cultivate a more positive and balanced outlook, cue your nervous system to relax, and have a beneficial effect on your mental health and well-being.

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