Glimmers are micro-moments of joy and calm that help cope with everyday stress and restore a sense of safety. How do they work, why are they important for mental health, and how can they be found?
Mental Health: Where Are We Now?
In Europe, according to the World Health Organization, about 20% of people face mental health issues each year. In Estonia, the situation is particularly concerning: more than half of young people aged 18–24 are at risk of depression, while access to qualified psychological help remains limited. The pandemic, economic instability, and tense geopolitical environment have only exacerbated these challenges.
Mental health is closely linked to a sense of social safety and belonging to a community. As noted in the report Eesti inimarengu aruanne 2023: Vaimne tervis ja heaolu, when the sense of belonging and protection disappears, it reduces well-being, increases the risk of mental disorders, and contributes to misinformation, polarization, and distrust in the state and others.
The COVID-19 pandemic played a significant role in worsening the situation. It led to social isolation, economic uncertainty, reduced physical activity, and increased loneliness. Additionally, the ongoing war in Ukraine continues to heighten tension, leading to uncertainty and new mental health challenges. All these factors are known as major triggers causing psychological difficulties.
To deal with growing uncertainty, people need to develop resilience—the ability not only to endure pressure but also to recover after crises. Resilience involves managing emotions, adapting to changes, and finding new ways to overcome difficulties. Under constant stress, it’s crucial to understand not only your triggers—signals that cause negative emotions and stress reactions—but also to notice glimmers.
What Are Glimmers?
A glimmer (from the English word "glimmer"—a gleam, a flicker) is a small moment that evokes feelings of joy and calm. It could be the sight of twinkling fairy lights, the smell of freshly brewed coffee, the touch of a soft blanket, or the taste of a favorite cookie.
In 2018, Dana Deb, a researcher of Polyvagal Theory and trauma specialist, first introduced the term "glimmers" in her book The Polyvagal Theory in Therapy. By 2022, the concept gained popularity thanks to viral TikTok videos.
According to Dana Deb, glimmers are signals that help our nervous system shift into a state of rest and regulation. Unlike triggers, which provoke stress reactions, glimmers guide us toward safety and comfort.
How Do Glimmers Work?
Triggers initiate a stress response (fight, flight, freeze), activating the sympathetic nervous system. While this reaction is beneficial in real danger, in everyday life, it can lead to chronic stress, burnout, and health problems.
Glimmers, on the other hand, activate the parasympathetic nervous system (the rest-and-recovery mode), helping the nervous system return to a state of safety.
How to Find Your Glimmers?
In a world of constant uncertainty and tension, glimmers serve important purposes:
Glimmers can be viewed as a way to build resilience necessary for managing emotions and adapting to changes. They remind us that even in difficult circumstances, joy can be found in the little things.
Mental Health: Where Are We Now?
In Europe, according to the World Health Organization, about 20% of people face mental health issues each year. In Estonia, the situation is particularly concerning: more than half of young people aged 18–24 are at risk of depression, while access to qualified psychological help remains limited. The pandemic, economic instability, and tense geopolitical environment have only exacerbated these challenges.
Mental health is closely linked to a sense of social safety and belonging to a community. As noted in the report Eesti inimarengu aruanne 2023: Vaimne tervis ja heaolu, when the sense of belonging and protection disappears, it reduces well-being, increases the risk of mental disorders, and contributes to misinformation, polarization, and distrust in the state and others.
The COVID-19 pandemic played a significant role in worsening the situation. It led to social isolation, economic uncertainty, reduced physical activity, and increased loneliness. Additionally, the ongoing war in Ukraine continues to heighten tension, leading to uncertainty and new mental health challenges. All these factors are known as major triggers causing psychological difficulties.
To deal with growing uncertainty, people need to develop resilience—the ability not only to endure pressure but also to recover after crises. Resilience involves managing emotions, adapting to changes, and finding new ways to overcome difficulties. Under constant stress, it’s crucial to understand not only your triggers—signals that cause negative emotions and stress reactions—but also to notice glimmers.
What Are Glimmers?
A glimmer (from the English word "glimmer"—a gleam, a flicker) is a small moment that evokes feelings of joy and calm. It could be the sight of twinkling fairy lights, the smell of freshly brewed coffee, the touch of a soft blanket, or the taste of a favorite cookie.
In 2018, Dana Deb, a researcher of Polyvagal Theory and trauma specialist, first introduced the term "glimmers" in her book The Polyvagal Theory in Therapy. By 2022, the concept gained popularity thanks to viral TikTok videos.
According to Dana Deb, glimmers are signals that help our nervous system shift into a state of rest and regulation. Unlike triggers, which provoke stress reactions, glimmers guide us toward safety and comfort.
How Do Glimmers Work?
Triggers initiate a stress response (fight, flight, freeze), activating the sympathetic nervous system. While this reaction is beneficial in real danger, in everyday life, it can lead to chronic stress, burnout, and health problems.
Glimmers, on the other hand, activate the parasympathetic nervous system (the rest-and-recovery mode), helping the nervous system return to a state of safety.
How to Find Your Glimmers?
- Focus on your sensations: Think about which smells, sounds, sights, or touches bring you joy and calm.
- Engage all five senses: Admire sunsets, listen to nature sounds, enjoy pleasant aromas, savor favorite dishes, and pay attention to soothing bodily sensations.
- Create a "glimmer journal": Record moments that brought you joy to develop the habit of noticing them more often.
- Share glimmers: Share your moments of joy with friends or family. This strengthens social connections and helps notice more good around you.
In a world of constant uncertainty and tension, glimmers serve important purposes:
- Reduce stress levels: Glimmers help the body switch from “fight, flight, or freeze” mode to rest mode.
- Strengthen resilience: By noticing glimmers, a person learns to focus on positive moments, which aids in better adaptation to difficult situations.
- Maintain connection with the present: Glimmers help slow down and focus on the current moment, essential for restoring inner balance.
- Provide resources to overcome challenges: On tough days, even small glimpses of joy give the strength to keep going.
Glimmers can be viewed as a way to build resilience necessary for managing emotions and adapting to changes. They remind us that even in difficult circumstances, joy can be found in the little things.
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This material is part of the PERSPECTIVES 2 project – a new label for independent, constructive, and multiperspective journalism. The project is funded by the European Union. The opinions and positions expressed are those of the author(s) and do not necessarily reflect the views or positions of the European Union or the European Education and Culture Executive Agency (EACEA). The European Union and EACEA assume no responsibility for them. Learn more about PERSPECTIVES.
This material is part of the PERSPECTIVES 2 project – a new label for independent, constructive, and multiperspective journalism. The project is funded by the European Union. The opinions and positions expressed are those of the author(s) and do not necessarily reflect the views or positions of the European Union or the European Education and Culture Executive Agency (EACEA). The European Union and EACEA assume no responsibility for them. Learn more about PERSPECTIVES.
