What Is a Glimmer?

Learn about the opposite of a trigger.

By 
Theodora Blanchfield, AMFT 
Published on June 23, 2022
 Medically reviewed by 
Sabrina Romanoff, PsyD
What Is a Glimmer?
Glimmer

A glimmer is the exact opposite of a trigger—it is some kind of cue,

either internal or external that brings one back to a sense of joy or
safety. This can be anything from catching a view of the skyline of
your favorite city to seeing a picture of your pet.

In our overstimulated worlds, glimmers can be the answer to

regulating our overwhelmed nervous systems.

History of Glimmers
The concept of glimmer is part of Polyvagal theory. Coined by
behavioral neuroscientist Stephen Porges and introduced in
1995, the theory describes how our autonomic nervous
system (which controls involuntary actions like breathing) is
searching for and reading cues to determine if they are dangerous.

This process is called neuroception, and the vagus nerve, which

regulates organ functions, is responsible for it.

The term glimmer, however, was introduced in 2018 in the

book The Polyvagal Theory in Therapy:  Engaging the Rhythm of
Regulation by licensed clinical social worker Deb Dana. It was
popularized by a viral TikTok video in February 2022 by psychologist
Dr. Justine Grosso, in a video that has nearly 100,000 likes.

Some Common Glimmers

If you're still having trouble identifying what your own glimmers
are, here are some common ones:

 Feeling the warmth of the sun

 Sensing the cool, salty ocean air 
 The smell of cut grass
 Seeing a rainbow
 Sunlight sparkling on water 
 Smelling lavender or some other relaxing scent 
 Petting a dog or cat
 Being in nature
 A stranger smiling at you in public
 The perfect cup of coffee

Understanding Triggers and Glimmers

Let's take a look at what causes a trigger and what leads to a
glimmmer.

When You're Triggered

When the brain is triggered, it associates past traumatic events as if

they're happening right now, leading to the brain and body being on
high alert. Symptoms like rapid heartbeat might occur within the
body as the flight-or-fight response occurs.

This response helps the body prepare for physical danger—helpful

when you’re being chased by a tiger, less helpful when you’re being
chased by your own memories.

When you’re in that state, your sympathetic nervous system, which

regulates the body’s response to a stressful situation, is activated,
increasing the heart rate, and blood pressure, and pumping
extra adrenaline to you to prepare you for danger. If this system is
activated too often, or for too long, it can lead to health problems
like chronic high blood pressure and insomnia.

In the Polyvagal theory, the analogy of a “ladder” is used. At the

bottom of the ladder is the dorsal vagal state, also known as the
"freeze state." This is when immobilization and fear behaviors
happen and the heart rate and blood pressure may fall.

When You Feel a Glimmer

The goal is to get to the “top” of the ladder—the ventral vagal state,
which is connected with social engagement and safety. This
activates the parasympathetic nervous system (also known as rest-
and-digest) and puts the body in homeostasis. More time in the
parasympathetic nervous system-activated state reduces your risk
of disease.

How Glimmers Work

The term “glimmer” was popularized by Deb Dana, LCSW. Triggers
are cues—accurate or not—that move the body into those fight-or-
flight or freeze states. Glimmers are also cues—but they are cues
that move the body into that feeling of safety and connection and
into the ventral vagal state.

While much of the activity on the Polyvagal ladder is involuntary,

it is possible to regulate your place on the ladder.

For example, something like breathing deeply can move you from

fight or flight into the ventral vagal state and begin to down-
regulate you. However, if you are in the dorsal (frozen) state, you
need to first be moved into fight-or-flight before moving into the
ventral vagal state.

How to Find More Glimmers

You can probably identify triggers in your life relatively quickly, but
glimmers might be harder for you to access. It can be helpful to
practice mindfulness or some kind of grounding activity before you
attempt to discover your glimmers.

Discovering Your Glimmers

Think of a moment you had—no matter how fleeting it might have

been—where you felt safe and connected, whether with yourself or
with others. Glimmers will feel a little different in everyone’s bodies,
but they’re generally those warm-and-fuzzy feelings where you feel
cozy and safe. 

Just as triggers can be both internal and external—from a thought

of a traumatic situation that spontaneously comes up to a song that
triggers intense feelings associated with a situation—so can
glimmers. In fact, one person’s trigger might be another person’s
glimmer.

How to Identify Your Glimmers

It can be helpful to keep track of your glimmers, just as you might
keep track of triggers or other negative thoughts. You can do this in
a journal or in a notes app on your phone. If you need help
beginning to identify them, try these exercises below:

1. Close your eyes and picture a moment of peace. This

can be anything from a place you’ve been to, to
somewhere you’ve only seen pictures of, to a place you’ve
only seen in your imagination. You might want to go spend
time there, have a picture of it readily available or create a
picture of it yourself.
2. Think of what made you feel safe and cared for as a
child. If there is a way you can access that as an adult. If
you didn’t feel safe and cared for as a child, think of what
you can do that you wish you had then. Is there someone
who can give you a hug or can you give yourself that
hugging sensation by hugging yourself or snuggling under
a weighted blanket?
3. Think of a loved one. Picture someone you can just fully
relax and be yourself around. If not, picture what having
someone in your life like that might feel like. If it’s
someone you know, spend time with them if you can or
give them a call. If it’s not someone you know, watch a
movie or listen to a song that reminds you of someone
with these characteristics. 

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