Happiness is not something we chase—it's something we notice.

What Are Glimmers, and How To Add Them In Your Life?

"Sometimes, the smallest things take up the most room in your heart." — A.A. Milne.

Imagine moments that bring you a tiny but radiant sense of joy: the warm sun brushing against your skin on a fantastic day, a genuine compliment from a stranger, or the aroma of fresh coffee wafting through your home. These moments—often fleeting and easy to miss—are what trauma expert Deb Dana calls "glimmers."

Unlike triggers, which activate stress or trauma responses, glimmers spark feelings of safety, calm, and connection. They act as small sparks of positivity in a world that often feels rushed and chaotic.

So, what exactly makes glimmers powerful, and how can everyday actions—like dressing well, taking photos, or giving hugs—bring more of them into our lives? Let's explore the concept of glimmers, their psychological and emotional benefits, and how we can intentionally cultivate more of them to enhance our well-being.

Glimmers are moments of micro-joy that connect us to a sense of peace, safety, or connection with the world. They are the opposite of triggers, which activate our body's fight-or-flight response. Dana, a clinician in the field of polyvagal theory, coined the term to describe those small moments when the nervous system shifts toward a state of calmness.

Polyvagal theory explains how our nervous system constantly scans for cues of safety and danger. When we encounter something soothing or uplifting—a glimmer—it nudges us into a more relaxed and grounded state.

A glimmer might be as simple as the sight of autumn leaves, the sound of someone laughing warmly, or even the soft fabric texture against your skin.

These moments tend to feel ordinary, but upon reflection, they hold significant emotional power because they remind us that life isn't just made up of stress or struggle.

Glimmers don't require life-changing events; they thrive in the mundane. And when we learn to notice and savour them, they can shift how we experience our daily lives.

The impact of glimmers is more than just a brief moment of happiness. Neuroscientific research shows that small moments of joy can accumulate, helping to rewire the brain toward more positive thinking.

These moments also train the nervous system to identify safety and ease, fostering resilience over time. Glimmers act like anchors, gently tethering us to the present and making life feel more bearable—even meaningful.

Think of glimmers as emotional checkpoints throughout the day. The more frequently we encounter these moments, the more likely we are to stay emotionally regulated and avoid burnout.

Psychologists often recommend "savouring"—the practice of consciously dwelling on positive moments—as a way to extend and enhance the emotional impact of glimmers. Even the smallest joys can become a significant source of emotional nourishment with practice.

Many of us experience glimmers in activities we might not immediately associate with emotional well-being—like dressing well, snapping a photo, or sharing a hug. These activities might seem trivial on the surface, but they contain layers of meaning that can uplift our spirits.

As you can tell, these are my picks after observing my glimmers:

Dressing Well

Putting effort into our dress isn't just about aesthetics—it's a subtle way of honouring ourselves.

When we wear clothes that make us feel good, we often feel more confident, comfortable, and connected to our identity. Putting on an outfit that reflects who you are can become a glimmer—a moment where you feel seen, even if only by yourself. A crisp shirt or a favourite pair of shoes can evoke feelings of competence and joy.

The sensory experience of soft fabrics or the sight of colours that resonate with your mood can signal to your nervous system that you are safe and grounded. Dressing intentionally can make even an ordinary day feel special, inviting us to see ourselves as deserving of care and beauty.

Photography

Taking photos is another way to cultivate glimmers. When we photograph moments that catch our eye—a sunset, an old building, a loved one's smile—we pause to acknowledge beauty and meaning.

Photography invites us to slow down, notice the details, and appreciate what might go unnoticed. Framing a moment through a lens is a mindful practice that helps us feel more present.

Revisiting photos can also be a source of glimmers: looking back at an image of a joyful moment transports us, even briefly, to that feeling.

In this way, photography becomes a form of emotional bookmarking—capturing fragments of happiness that we can return to whenever we need them.

Hugs

Hugs are one of the simplest and most effective ways to experience a glimmer. When given or received with consent, physical touch releases oxytocin, a hormone associated with bonding and relaxation.

A warm hug signals our nervous system that we are safe and cared for, creating an immediate sense of comfort. Hugs connect us to others in a way that words sometimes cannot.

They remind us that we are not alone, providing a brief but powerful sense of belonging. Even small, physical gestures—like a pat on the shoulder or holding someone's hand—can offer glimmers by fostering feelings of connection and trust.

The good news about glimmers is that they aren't rare; they require us to pay attention. When we practise mindfulness and gratitude, we can notice these small moments and invite more of them into our lives.

Here are a few ways to cultivate glimmers intentionally:

• Start a journal: At the end of each day, write down three moments that brought you joy or peace. This practice trains your brain to notice positive experiences more readily.

• Slow down: Rushing through life makes glimmers easy to miss. Try walking slower, savouring your morning coffee, or taking time to notice nature around you.

• Express gratitude: Acknowledging the small joys in your life—whether aloud or through journaling—makes them feel more significant. Gratitude also strengthens your ability to see glimmers in future moments.

• Create rituals: Wearing a favourite perfume or lighting a candle before bed can become tiny rituals that provide a sense of stability and comfort. These small acts serve as reliable sources of glimmers throughout the day.

Glimmers reminds us that joy doesn't have to come from grand accomplishments or life-changing events. Instead, it resides in the everyday. These moments may seem fleeting, but they contain immense emotional power. They ground us in the present, soothe our nervous system, and offer glimpses of meaning amidst life's chaos.

All we need to do is pay attention to glimmers; we begin to rewrite the story of our days. Instead of feeling overwhelmed by what's urgent, we can focus on what's significant—the moments that make life feel lighter, even if just for a second. Doing so builds a reservoir of emotional strength that sustains us through life's inevitable challenges.