Finding Peace & Joy with Glimmers

We live in a fast-paced and intense world. We’re constantly bombarded with information, some of which is uplifting while other information is stressful. We face work deadlines, to-do lists, financial pressures, relationship responsibilities, and at times confront social media’s unrealistic expectations.

Trying to manage these stressors can leave us feeling overwhelmed, overstimulated, burnt out, and emotionally drained.

By introducing a mindful approach that allows us to find happiness in simple daily occurrences, we can create daily feelings of joy, peace, and gratitude—can greatly benefit our well-being. Learning to recognize and embrace these micro-moments can enhance our mental well-being and foster a deeper connection to the present. These moments might be called “Glimmers” as they provide hope and balance in an otherwise often stressful world. The best part? They’re already all around us—you just need to learn how to notice them. Let’s dive in!

Glimmers

Enjoying the taste of your morning coffee.

Feeling the sunshine warm your skin.

Falling asleep to the sound of rain pattering on the roof.

Hugging your partner or a loved one.

Hearing your favorite song at a party.

Petting an adorable puppy.

Glimmers are daily micro-moments that have the potential to spark positive emotions, such as joy, relaxation, or awe. Deb Dana, a trauma therapy expert and licensed clinical social worker, first introduced the term “glimmer” in her 2018 book, The Polyvagal Theory in Therapy: Engaging the Rhythm of Regulation.

Unlike triggers, which activate our fight-or-flight response, glimmers help us feel safe and rooted in the present moment. How so? Well, our brains and bodies are wired for survival. Our autonomic nervous system (ANS) responds to cues that signal potential or real safety or danger:

• When we encounter a trigger—like a loud noise or a critical comment—our sympathetic nervous system kicks in, preparing us to fight, flee, fawn (play dead) or freeze.
• But glimmers do the opposite. They activate the parasympathetic nervous system, which helps us feel calm, safe, and connected.

Dana also emphasizes that glimmers are small and gentle. There is no need for grand gestures or significant milestones. They’re hidden in seemingly boring or irrelevant daily scenes. It’s up to each of us to train ourselves to notice the magic in the mundane. But why?

Mental Health Benefits of Noticing Glimmers

1: Improved Mental Well-Being

When we actively seek out glimmers, we train our brains to focus on the supportive and positive aspects of our lives, counterbalancing the negativity bias (hard-wired in our brains in the process of evolution). Rather than falling into the rabbit hole of feelings of anxiety or depression, glimmers offer an alternative interpretation and make it easier to find joy and hope even in dark times.

2: Regulated Nervous System

Glimmers help us shift from a state of hypervigilance to one of relaxation and connection. Over time, this can lead to a more balanced nervous system, reducing physical symptoms of stress like a racing heart or shallow breathing. This practice can also increase mood and build emotional resilience.

3: Increased Mindfulness

Noticing glimmers can help to reduce rumination and let go of worries about the future or regrets about the past. Rather than being zoned-out and absent-minded, we become more grounded in the present moment, anchored in the here and now.

4: Stronger Social Connections

Glimmers can fill your cup and recharge your batteries, increasing your ability to be there for others. Additionally, sharing these magical micro-events with others—a beautiful photo you took or a funny moment you experienced—can deepen your relationships and foster a sense of connection.

How To Cultivate Glimmers in Your Life

“Stopping to smell the roses” sounds great in theory but might be quite challenging in practice. Most days are filled with numerous activities, work meetings, calls, emails, family responsibilities, etc. When we’re busy, tired, anxious, or depressed, being in the present moment doesn’t come easily.

So, if you want to experience more glimmers – it has to be an intentional practice. Here’s how to set yourself up for success:

Set an Intention	Begin your day with the goal of noticing at least one glimmer. By setting this intention, you prime your mind to seek positive moments. It could be as simple as: savoring the taste of your morning coffee, listening to your favorite music.
Engage Your Senses	Tune into your surroundings using all your senses. Notice the sights, sounds, smells, tastes, and tactile sensations that bring you joy. For example: pause to feel the texture of a soft blanket, listen to the rustle of leaves in the wind.
Spend Time in Nourishing Environments	Frequent places where you feel relaxed and happy, whether a park, a cozy café, or a quiet corner of your home. Nature is a treasure trove of glimmers. Whether it’s a walk in the park or a hike in the woods, being outdoors can help you feel more connected and present.
Connect with Positive Individuals	Surround yourself with people who uplift and inspire you. Talking about your glimmers with friends or family can amplify their impact. It’s a wonderful way to spread positivity and strengthen your relationships.
Practice Mindfulness	Engage in mindfulness exercises to stay present. This heightened awareness makes it easier to recognize glimmers as they occur.
Limit Screen Time	When we’re glued to our phones or computers, we’re less likely to notice the glimmers around us. Reducing screen exposure allows you to be more present and open to the world around you, increasing the likelihood of experiencing glimmers. Try setting aside time each day to unplug and be fully present.
Keep a Glimmer Journal	Writing down the glimmers you notice can help you focus on the positive. At the end of each day, jot down a few moments that brought you joy or peace. Reflecting on these moments will reinforce positive feelings and encourage you to seek out more.

Finding Glimmers with Professional Support

If you’re struggling with depression, anxiety, or other mental health challenges, noticing glimmers might feel especially difficult—and that’s okay. When you’re in the midst of emotional pain, it can be hard to see the light, even in small moments.

Luckily, with the right support, healing is possible. Our Harbor Psychiatry & Mental Health team can provide the tools and support you need to uncover glimmers, build resilience, and develop strategies to manage your symptoms, making it easier to find moments of peace and joy, even on the toughest days.

Remember, you don’t have to do this alone. Reaching out for help is a courageous step toward healing. Contact us here to start your journey today.