Glimmers: The Psychology of Positive Micro-Moments

You must always hear the phrase; “In difficult situations, chase after a ‘glimmer’ of hope” or “In pitch-black darkness, you can always see a ‘glimmer’ of light. This glimmer is a small sign of something, always associated with positivity. 

The term ‘Glimmer’ was coined and popularized by Deb Dana, LCSW, a clinician and author, building on the Polyvagal Theory by Stephen Porges, which Deb Dana applied for healing. In psychological understanding, Glimmer signifies a small cue or a fleeting moment which is miniature but has an optimistic effect on your nervous system. They are also known as micro-moments of safety, beauty, or connection.  

Glimmers are considered the complete contradiction to triggers. A single trigger can shake your nervous system inside out and disturb your mental health by instilling negative experiences, but glimmers provide you with a sense of calmness just like finding safety during a thunderstorm or peace after a battle. They can help you in your healing journey if you know how to catch hold of them. 

Why are they considered micro-moments?  

Imagine after a hectic day at work, you wake up, go for a walk to watch the sunrise. You fall in love with how the orange rays of the sun slowly creep on the land, and the air is so clear that the rays of light keep you warm. In that moment, you forget all about the work you have yet to do but feel a sense of warm connection and tranquility rushing over you. 

It is the smallest moment in your everyday list of activities but still activates your nervous system and reduces stress. It is not limited to watching the sunrise but extends to smelling an aromatic flower, reading the last page of your favorite book or simply laughing at a joke made by your sibling. These are moments which are not decided by us but often surprise us and are overlooked because of their fast-paced nature.  

The neurological and psychological effects of Glimmers: 

Glimmers should not be treated as ultimate healing mechanisms which will destroy all your triggers and sufferings. They are an epitome of how even a dysregulated nervous system can also regulate for some time to help you feel hopeful and stable. According to Deb Dana, activating the ventral vagal state of the nervous system is important as it is associated with feelings of safety and connection. 

This is because our nervous system is either in a flight or fight state (sympathetic nervous system) or shut down (dorsal vagal state) which does not let us access this ventral energy. Glimmers are not a cure, but they release neurotransmitters or happiness chemicals like dopamine and oxytocin to elevate our mood and social bonds.  

Your brain tends to adapt to new information and starts to focus on similar experiences. If you start to continuously observe glimmers in daily life, the brain learns slowly to notice positive cues which support emotional regulation. It sets hopeful thinking, grateful feelings and a sense of calm as its primary functioning. This can also positively affect your self-concept, social bonding, motivation, quality of life, and emotional health.  

The Art of Noticing Glimmers:  

Core Psychology in its article states the ripple effect of noticing glimmers and has constructed structured steps to walk on: 

• You start noticing glimmers around you.      

• Once you do that, it temporarily activates your nervous system and helps you restore balance of a dysregulated nervous system.            

• Positive chemicals like dopamine are released.            

• You start acquiring a shift in your thought patterns. (Example: “I am struggling” to “I have it better than most.”)           

• You become emotionally resilient where you can start bouncing back from unpleasant emotions to more neutral ones.           

• You start feeling good about yourself.       

• Finally, you start engaging in positive and empathetic social interactions.  

This is an easy step by step guide on how when you start noticing these glimmer moments it transitions into your nervous system entirely. Once you know the basic framework, you can move on to the practice of noticing glimmers.  

• SEE: Ask yourself questions on whether you have really spotted a glimmer, what changes did you feel in yourself, what does the glimmer mean to you, what changes did you feel in your overall thoughts, mood and emotions? 

• STOP: Once you know the signs of a glimmer arriving, it is essential to stop and mindfully notice the glimmers that take place. They might be predictable or unpredictable. Find them, stay in the present, and let them flow through you. 

• APPRECIATE: After you find the glimmer, acknowledge it by any means you can (Example: writing it down and what it made you feel). Spend time with it by appreciating all of its beauty. 

• REMEMBER: After appreciating a glimmer, don’t forget it. Remember them by creating a memory folder or a story book where you can describe these moments where you felt safe. 

• SHARE: The most significant step is to share your glimmers with someone else. For instance, texting your partner about how you rode a bike and the wind gushed passed you. 

• INTEND: Try to make it your daily habit. Journaling or goal setting should help track the glimmers. 

A STORY ON THE ART OF NOTICING GLIMMERS:  

Emma, a student, was very frustrated and anxious about her university exams. She had even forgotten to eat, sleep on time and even her friends due to stress. One winter day, she had a heartfelt conversation with her mother while drinking a cup of hot chocolate. Emma suddenly felt less agitated and more calm like she was finally safe amidst the exam chaos. This glimmer gave Emma chances to start noticing other such glimmers. 

She loved it when her brother distracted her with a weird dance, when she watered a plant and saved it from dying or simply rode her bicycle downtown to witness the sunset. After this, slowly, Emma started appreciating all these moments by journaling them in her diary and started feeling grateful for her life. She started getting motivated to manage her anxiety and face the exams head on. 

She also started being kind to herself after each passing day and engaging more with her friends by sharing with them her glimmer moments. She noticed this shift in her lifestyle due to the artistic power of glimmers and promised to be better for her future self.