In recent years, the concept of “glimmers” has gained increasing attention within psychology and mental health discourse. Coined within trauma-informed practice, glimmers refer to small, fleeting moments that evoke feelings of safety, calm, joy or connection. While they may appear insignificant, these micro-experiences can have profound cumulative effects on emotional regulation and wellbeing. This article explores the theoretical foundations of glimmers, their neurobiological basis, and their practical application in everyday life, drawing upon textbooks, peer-reviewed journal articles and reputable organisations.
1.0 From Triggers to Glimmers: A Trauma-Informed Perspective
The term glimmers is often associated with Deb Dana’s application of Polyvagal Theory, originally developed by Stephen Porges (Dana, 2018; Porges, 2011). Polyvagal Theory proposes that the autonomic nervous system continuously scans the environment for cues of safety or threat through a process called neuroception. When threat is perceived, the sympathetic (“fight or flight”) or dorsal vagal (“shutdown”) systems activate. Conversely, cues of safety activate the ventral vagal system, promoting social engagement and emotional regulation.
Traditionally, much psychological discussion has focused on triggers—stimuli that activate stress or trauma responses. Glimmers represent the opposite: subtle cues of safety that gently regulate the nervous system (Dana, 2018). For example, sunlight through a window, the sound of birdsong, or a warm smile from a colleague may act as glimmers, signalling safety and connection.
From a trauma-informed perspective, intentionally noticing glimmers helps shift attention from threat detection to safety recognition. This aligns with research suggesting that attentional biases towards threat maintain anxiety disorders (Bar-Haim et al., 2007). Cultivating awareness of glimmers may therefore counterbalance hypervigilance.
2.0 Neurobiology of Glimmers
The experience of glimmers can be understood through affective neuroscience. When individuals perceive safety, the ventral vagal complex supports physiological calm, slowing heart rate and reducing cortisol (Porges, 2011). Oxytocin release during positive social interaction further reduces stress responses (Heinrichs et al., 2003).
Additionally, the broaden-and-build theory of positive emotions posits that positive affect broadens attention and cognition, building enduring psychological resources (Fredrickson, 2001). Even brief positive experiences—such as noticing a pleasant scent or hearing laughter—can expand cognitive flexibility and resilience.
For instance, Fredrickson et al. (2008) found that daily experiences of positive emotion predicted increases in resilience over time. This suggests that glimmers, though small, may accumulate into meaningful psychological strength.
3.0 Glimmers and Mindfulness
The practice of noticing glimmers is closely related to mindfulness, defined as non-judgemental awareness of the present moment (Kabat-Zinn, 2003). Mindfulness interventions have been shown to reduce stress, anxiety and depressive symptoms (Hölzel et al., 2011).
By intentionally attending to positive micro-experiences, individuals train attentional systems away from automatic rumination. According to cognitive behavioural models, depression is maintained by repetitive negative thinking (Beck, 2011). Glimmer awareness interrupts this pattern by redirecting attention to neutral or positive stimuli.
For example, during a stressful workday, pausing to notice the warmth of tea in one’s hands can anchor attention in sensory experience, reducing cognitive overload.
4.0 Self-Compassion and Emotional Safety
Glimmers often involve experiences of connection—both external and internal. The construct of self-compassion, defined as treating oneself with kindness during suffering (Neff, 2003), may itself generate glimmers. Research indicates that self-compassion is associated with lower levels of anxiety and shame (Neff & Germer, 2013).
Gilbert’s (2010) Compassion-Focused Therapy emphasises activating the “soothing system,” linked with parasympathetic functioning. Small compassionate gestures—such as placing a hand over one’s heart—may serve as glimmers, signalling internal safety.
5.0 Everyday Examples of Glimmers
Glimmers are highly individual but typically involve:
- Nature exposure (sunlight, greenery, fresh air)
- Positive social cues (eye contact, laughter, supportive messages)
- Sensory pleasures (pleasant smells, comforting textures)
- Achievement micro-moments (completing a small task)
Research supports the restorative role of nature in psychological wellbeing. According to Attention Restoration Theory (Kaplan & Kaplan, 1989), natural environments replenish cognitive resources. The World Health Organization (2022) also highlights green space as protective for mental health.
Similarly, Diener and Seligman (2002) found that strong social relationships are among the most consistent predictors of happiness. A brief, friendly interaction with a barista may qualify as a glimmer by fostering belonging.
6.0 Glimmers in Clinical and Educational Contexts
In therapeutic settings, encouraging clients to identify daily glimmers may enhance emotional regulation between sessions. Behavioural activation approaches already emphasise engaging in rewarding activities to combat depression (Martell, Dimidjian & Herman-Dunn, 2010). Glimmers extend this concept by focusing on subtle, spontaneous positives rather than structured activities alone.
In educational contexts, teachers can promote glimmers by creating psychologically safe classrooms. According to Maslow’s hierarchy of needs (Maslow, 1954), safety and belonging are foundational to learning. Small affirmations from educators may foster emotional security and cognitive engagement.
7.0 Criticisms and Considerations
While promising, the concept of glimmers should not be misconstrued as a replacement for professional intervention in cases of severe trauma or psychiatric illness. Positive psychology interventions are most effective when integrated into broader therapeutic frameworks (Seligman, 2011).
Moreover, cultural factors may influence what constitutes a glimmer. Collectivist societies may emphasise relational cues, whereas individualist cultures may prioritise personal achievement. Future research should explore cross-cultural dimensions.
The concept of glimmers encapsulates a powerful psychological principle: small moments of safety and joy can meaningfully regulate the nervous system and build resilience over time. Grounded in Polyvagal Theory, positive psychology, mindfulness research, and self-compassion frameworks, glimmers offer an accessible strategy for enhancing wellbeing.
By intentionally noticing subtle cues of safety—sunlight, kindness, achievement—individuals may gradually shift from chronic threat detection to balanced emotional awareness. Although modest in scale, glimmers exemplify how micro-interventions can yield cumulative psychological benefits.
References
Bar-Haim, Y. et al. (2007) ‘Threat-related attentional bias in anxious and nonanxious individuals’, Psychological Bulletin, 133(1), pp. 1–24.
Beck, J.S. (2011) Cognitive behaviour therapy: Basics and beyond. 2nd edn. New York: Guilford Press.
Dana, D. (2018) The Polyvagal Theory in therapy. New York: Norton.
Diener, E. and Seligman, M.E.P. (2002) ‘Very happy people’, Psychological Science, 13(1), pp. 81–84.
Fredrickson, B.L. (2001) ‘The role of positive emotions in positive psychology’, American Psychologist, 56(3), pp. 218–226.
Fredrickson, B.L. et al. (2008) ‘Open hearts build lives’, Journal of Personality and Social Psychology, 95(5), pp. 1045–1062.
Gilbert, P. (2010) Compassion focused therapy. London: Routledge.
Heinrichs, M. et al. (2003) ‘Social support and oxytocin interact to suppress cortisol’, Biological Psychiatry, 54(12), pp. 1389–1398.
Hölzel, B.K. et al. (2011) ‘Mindfulness practice leads to increases in regional brain grey matter density’, Psychiatry Research: Neuroimaging, 191(1), pp. 36–43.
Kabat-Zinn, J. (2003) ‘Mindfulness-based interventions in context’, Clinical Psychology: Science and Practice, 10(2), pp. 144–156.
Kaplan, R. and Kaplan, S. (1989) The experience of nature. Cambridge: Cambridge University Press.
Martell, C.R., Dimidjian, S. and Herman-Dunn, R. (2010) Behavioural activation for depression. New York: Guilford Press.
Maslow, A.H. (1954) Motivation and personality. New York: Harper & Row.
Neff, K.D. (2003) ‘Self-compassion’, Self and Identity, 2(2), pp. 85–101.
Neff, K.D. and Germer, C.K. (2013) ‘A pilot study of mindful self-compassion’, Journal of Clinical Psychology, 69(1), pp. 28–44.
Porges, S.W. (2011) The Polyvagal Theory. New York: Norton.
Seligman, M.E.P. (2011) Flourish. New York: Free Press.
World Health Organization (2022) Mental health and environment. Available at: https://www.who.int (Accessed: 13 February 2026).
