Find Your Glimmers: How Trauma Survivors Can Use Small Joys to Regulate Their Nervous System
Introduction
Trauma survivors often know the impact of triggers deeply; those reminders that bring the body into hypervigilance. But equally real and often overlooked are glimmers: micro-moments of safety, peace, or connection that help the nervous system reset to balance.
Triggers can feel overwhelming, but glimmers remind us that safety also exists in small moments. This blog post explores how understanding triggers and intentionally noticing glimmers can support nervous system regulation and healing.
Understanding Triggers
Triggers are reminders, internal or external, that push the nervous system into a survival response. This can look like:
External triggers: loud noises, crowded places, certain smells, or transitions (e.g. entering a room, walking into a social setting).
Internal triggers: sudden thoughts, body sensations (tightness, tension), emotional surges that echo past hurt and disappointment.
When triggered, many people respond in these ways:
Fight / Flight: racing heart, shallow breath, agitation, panic
Freeze / Fawn: immobilization, dissociation, appeasement, numbing
The goal isn’t to eliminate all triggers, but to manage them. The focus is to build awareness so that when they occur, you can respond more wisely—pausing, grounding, and reconnecting.
Introducing Glimmers
The concept of glimmers was originated from clinicians working with the Polyvagal Theory. Glimmers are small cues or moments that tell the nervous system, “You are safe. You are seen.” They help activate the ventral vagal pathway, which is associated with calm, social engagement, and connection.
Some examples of glimmers:
Hearing a song that soothes your heart
Seeing sunlight filter through leaves
A friendly smile from someone nearby
Feeling the gentle warmth of a pet resting beside you
A comforting scent (vanilla, lavender) or the touch of soft fabric
By noticing glimmers, you begin to train your nervous system to register safety even when triggers are nearby helping you manage them without the overwhelm.
The Science Behind Glimmers
The nervous system is constantly scanning the environment for cues of safety or danger. Trauma can heighten sensitivity to threat, making it harder to feel grounded. Glimmers act as micro-moments of safety that signal to the brain and body that it is okay to relax. Over time, intentionally noticing glimmers can help rewire neural pathways, making it easier to access calm states.
Examples of Everyday Glimmers
The warmth of a hot beverage in the morning
The sound of birds chirping outside
A kind text message from a friend
The smell of fresh laundry
Watching a pet play or rest peacefully
A deep breath of fresh air
The feeling of soft blankets or comfortable clothing
How to Notice and Cultivate Glimmers
Slow Down: Pause during the day to notice small details in the environment.
Engage Your Senses: Pay attention to sights, sounds, smells, tastes, and textures that bring comfort.
Practice Gratitude: Keep a journal of glimmers to reinforce awareness of positive moments.
Anchor in the Body: When a glimmer is noticed, take a deep breath and allow the body to fully experience the sensation of safety.
Create Rituals: Build small, intentional practices into daily life, such as lighting a candle, stretching, or listening to calming music.
The Role of Glimmers in Healing
For trauma survivors, healing often involves learning to feel safe again in the body and the world. Glimmers provide gentle, accessible ways to reconnect with safety without overwhelming the nervous system. They are not about ignoring pain or bypassing difficult emotions but about balancing the nervous system with moments of ease.
Practical Tips for Integrating Glimmers
Set reminders to pause and notice glimmers throughout the day.
Share glimmers with a trusted friend or support group to strengthen connection.
Use glimmers as grounding tools during moments of stress or anxiety.
Create a "glimmer list" as a reminder when feeling disconnected or overwhelmed.
Conclusion
Glimmers are powerful tools for nervous system regulation and trauma recovery. By intentionally noticing and savoring small joys, trauma survivors can create pathways to safety, resilience, and healing. Over time, these micro-moments of calm can accumulate, helping to restore balance and foster a deeper sense of well-being.
Do you have trouble finding your glimmers? If you would like to learn more about how to navigate your triggers by leveraging glimmers, please feel free to contact me here.
