[5 MIN READ]
In this article:
-
Glimmers are small, meaningful moments that can positively influence mental health and strengthen emotional resilience.
-
The concept of glimmers is part of Polyvagal Theory, which details how glimmers calm your nervous system to help you feel safe, connected and present.
-
Swedish mental health expert and clinical social worker Kelly Barton, LICSW, MPH, explains how glimmers enhance overall well-being and offer a valuable tool for improved mental and physical health.
Birds singing. Someone smiling at you unexpectedly. Walking in nature. On the surface, moments like these may seem like small events hardly worth noticing. But research shows these little “glimmers” could improve your mental health.
Glimmers are small moments of meaning that prompt feelings of well-being. They may not be significant and dramatic — they may not even be particularly happy — but they help us feel something meaningful that allows us to reconnect with our world in a positive way, according to Kelly Barton, LICSW, MPH, medical director of Behavioral Health Integration (BHI) – Region 3 for Swedish Medical Group Primary Care.
“Glimmers are about meaning,” explains Barton. “They don’t have to be joyful. They can be hopeful or inspiring. Joy is great, but sometimes, a glimmer is just something that moves us or gives us hope.”
Polyvagal Theory: The science behind glimmers
Deb Dana, LCSW, first introduced the idea of glimmers and their effect on mental health. The concept is part of Polyvagal Theory, which examines how our bodies and brains work together to navigate life’s challenges, from everyday stressors to traumatic events.
Your autonomic nervous system controls involuntary actions, such as breathing, digestion and heartbeat, with help from the vagus nerve. Polyvagal Theory outlines how shifts in your body’s autonomic nervous system influence your feelings, behavior and ability to connect.
In Polyvagal Theory, the nervous system has three main response states:
- The sympathetic state, commonly known as the fight or flight response, is activated when you’re in a threatening or dangerous situation.
- The dorsal vagal state, or immobilization response, is also called the collapse response because it’s activated when you feel overwhelmed or powerless.
- The ventral vagal state, or social engagement response, is activated when you feel safe, relaxed and connected to others.
Polyvagal Theory holds that your nervous system is always on alert, scanning the environment to determine if you’re safe or it’s time to fight, flee or give up. Glimmers remind your nervous system that everything is okay. They activate the ventral vagal state, helping you feel connected, safe and present. When cultivated and recognized consistently, glimmers can build emotional resilience and strengthen your nervous system’s flexibility and regulation.
“Our brain is always scanning for what's going wrong. That’s how it tries to protect us,” says Barton. “But we can get a little tunnel vision. Glimmers are a way to help broaden that tunnel. They help our brain notice what else is present — what we can feel or experience — so we’re not overwhelmed by what could go wrong.”
Glimmers don’t just affect your mental state. They can improve your physical health as well.
“There are physical benefits to recognizing your glimmers. It can genuinely ease the burden people carry. We even use this with folks who have chronic pain. It doesn’t fix the pain, but it helps them navigate it, and they feel less pain because of that shift in attention,” says Barton.
Cultivate your glimmers
Navigating life’s inevitable challenges can make it difficult to notice your glimmers, but Barton says it gets easier with practice.
“Some people have such deep tunnel vision — not by choice, of course — but because they’ve been in a bad place for so long,” she explains. “When that happens, it can help to identify your purpose. Why do you get up in the morning? What gives your life meaning? Identify what actually hits your heart. What’s truly meaningful right now?
“Glimmers are not huge, earth-shaking moments. Thank goodness they don’t have to be,” continues Barton. Not everyone can go to Disneyland every week. So, we start small. Look for things that are social, recreational or even physical. Things that make your body feel rewarded.”
These Glimmer Theory tips can get you started:
- See. Learn to identify the cues you’ve experienced a glimmer. How do you feel? What is your body’s response? What thoughts arise?
- Stop. Take time to notice glimmers throughout your day. Glimmers happen regularly. You’ll see them if you pay attention and connect with the people in your life.
- Appreciate. Create an easy way to acknowledge your glimmers as they occur. Repeat a simple phrase or movement and spend several seconds in appreciation.
- Remember. Keep track of your glimmers and use their memory to create a personal “glimmer library.”
- Share. When you share your glimmers with someone else, you relive them again in the retelling.
“I’d stress how powerful this strategy is — especially now,” says Barton. “Maybe you breathe easier. Maybe you sleep better or notice something beautiful you haven’t seen before. People are discouraged, but glimmers still exist in our communities. It doesn’t mean everything’s okay, but it reminds us that there’s more than just the hard stuff.”
Learn more and find a physician or advanced practice clinician (APC)
Whether you require an in-person visit or want to consult a doctor virtually, you have options. Contact Swedish Primary Care to schedule an appointment with a primary care physician. You can also connect virtually with your doctor to review your symptoms, provide instruction and follow up as needed. And with Swedish ExpressCare Virtual, you can receive treatment in minutes for common conditions such as colds, flu, urinary tract infections and more. You can use our provider directory to find a specialist or primary care physician near you.
Information for patients and visitors
Additional resources
Choosing a therapist: identifying your mental health goals and what to keep in mind
Improving teen mental health one workout at a time
The pain of grief is real. Here is some guidance for coping.
This information is not intended as a substitute for professional medical care. Always follow your health care professional’s instructions.
Providence Swedish experts in the media
Follow us on Facebook, Instagram and X.
About the Author
More Content by Swedish Behavioral Health Team
