The Power of Glimmers
As humans, our nervous system is constantly scanning our environment for cues of safety and danger. Our minds and bodies are sensitive to the stimuli around us and how it’s telling us to react. Without knowing it, we constantly pickup on cues of safety and danger so we can respond accordingly. In Polyvagal Theory, these cues are referred to as triggers and glimmers.
What Are Triggers and Glimmers?
Triggers are cues that signal a potential threat and let us know we may be in danger. When we experience a trigger we enter the fight or flight response, preparing us to confront a potential threat. While this response happens when we’re in physical danger, it also happens when we’re reminded of a memory, situation, or person related to a negative or traumatic experience. This is when many of us experience anxiety, fear, frustration, panic, sadness, or anger. We may also feel tightness in our chest and our heart rate and breathing increase.
Glimmers, on the other hand, are cues that signal safety and security. They are small moments, throughout each day, that add up to create feelings of happiness, joy, pleasure, gratitude, contentment, and peace. When we feel safe and connected, our heart rate and blood pressure slow, our breathing regulates and we’re able to effectively manage both internal and external stressors. These micro experiences allow us to feel connected to ourselves, others, and the world around us. Not everyone experiences glimmers in the same way. What may be a glimmer for one person could be a trigger for another. It’s important to tune into your mind and body to recognize your own unique glimmers.
Here are some examples of potential glimmers:
Hearing your favorite song (even better if it’s unexpected)
Being greeted by your dog when you get home from work
Getting a hug (extra points if it’s over 20 seconds)
Enjoying the taste of your morning coffee
Feeling the sun warming your face
Listening to birds chirping
Going for a walk and seeing flowers in bloom or a rainbow
Snuggling up on the couch in a cozy blanket
Witnessing an act of kindness
The Power of Glimmers
One of the most important impacts of glimmers is decreasing stress/anxiety levels. Stress and anxiety are largely located in the past or future whereas glimmers happen in the present. Tuning into the present moment can help us to feel more grounded and able to connect with our surroundings. When we take the time to recognize the small positive moments in our day, we start to see the good more often.
While, in our primal hunter/gatherer days, we had to be on the lookout for danger, we now have the luxury of being on the lookout for signs of beauty, safety and joy. By promoting feelings of safety and security, we allow our minds to focus on Growth versus obstacles. Focusing on our glimmers increases our ability to regulate our emotions and gives us something to lean on when times get tough. Overtime, this shift in outlook will have a positive effect on our mental health and therefore our overall mood.
How to Find Your Glimmers
One of the best things about glimmers is you can find them anywhere. Glimmers can pop up on a walk, when talking to a friend, while running errands, or simply sitting on your couch. In order to explore and bring awareness to your glimmers, try some of the strategies below!
Start a gratitude journal.
Spend time in places that nourish you.
Connect with your loved ones and people you enjoy spending time with.
Practice mindfulness to begin to notice the smaller things you might typically ignore.
Actively seek out experiences, people and places that bring you joy.
Bring attention to your five senses.
As you continue your search for glimmers, keep a glimmer journal! When you identify your glimmers make sure to write them down so you can refer back to them when you’re having a difficult day or need a pick-me up.
Identifying your glimmers (and triggers) can be immensely helpful in your mental health journey. As you continue to shift to a more positive mindset, consider adding therapy into your routine. It just might end up being an additional glimmer to add to your journal!
Sydney Gideon, LCSW
About the Author
Sydney Gideon, LCSW is a clinical social worker specializing in trauma & PTSD, anxiety, depression, and adjustment disorder. She incorporates EMDR, CBT, and Trauma-Informed Therapy into her treatment. Read more about Sydney here.