If you’re anything like me, you might be finding world pretty sad and scary right now.  There’s an endless cycle of difficult, distressing news, exacerbated of course by a 24 hour news cycle, along with apps and social media pumping out endless fear alerts (my tip – ditch the apps and any app alerts!).

And of course, here in the UK we’re in the midst of a very gloomy January.  I can’t tell you the last time I saw the sky, up here in Durham.  It’s just been endless rain and gloom and, for all my talk of embracing winter, this year I’m already eager for some spring sunshine!

There’s a whole heap of other reasons why people are feeling stressed, anxious, sad and overwhelmed.  And it’s at these times that our nervous system can become even more sensitive to threat.  This in turn creates a vicious circle, because when the body’s autonomic nervous system is in an activated stress mode, it will scan more for threat, perceive threat more easily, and move more into survival mode, where calm, logical thought takes a backseat.  Amongst other things, it’s exhausting – stress and anxiety can run riot.

But here’s some good news. There’s a simple, powerful practice that can help us feel calmer, safer, and more resilient, even when life feels tough. And it starts with something called glimmers.

What Are Glimmers?

The term was coined by psychotherapist Deb Dana, one of my favourite mentors.  Glimmers are essentially the opposite of triggers. They are those tiny, seemingly insignificant moments when you feel a sense of joy, pleasure, peace, and gratitude.

They can be micro-moments – a fleeting second or two. But don’t let their brevity fool you.  These little pockets of goodness can have a profound impact on our mental health and wellbeing.

They are little pockets of joy that help calm the nervous system, and flood our system with all the feel-good hormones, like dopamine, oxytocin, serotonin, and endorphins. When we notice a glimmer, our body shifts into “social engagement mode” – we feel safer, calmer, and more able to connect with our fellow human beings.

And the brilliant thing? Glimmers are everywhere, once you start looking for them.

Why Glimmers Matter (Especially Now)

We’re wired with something called a negativity bias. Our brains are primed to spot danger and remember threats. It’s a survival mechanism that served our ancestors well when they were dodging sabre-toothed tigers, but it’s less helpful when we’re doom-scrolling at midnight.

In a world that feels increasingly chaotic and scary, glimmers offer us an anchor. They remind us that alongside the hard stuff, there are still moments of beauty, connection, and peace. Not as a way to bypass difficult emotions or create an imaginary idyllic world – this isn’t toxic positivity.  But as a way to balance the scales and build resilience.

What Do Glimmers Look Like?

Everyone’s glimmers are different. What lights you up might not do the same for me, and that’s perfectly fine.  The clue is for the things that give you a heart lift, a little flush of joy or that brings a hint of a smile to your lips.  Things that you help you to pause, take a deeper breath, or just get a little lost in the moment.  Many land in our felt sense, in our bodies (so can take some spotting with busy brains) – but more about that in a min…

Here’s a few examples of my current glimmers:

  • My regular garden robin, singing his song loud and proud on the lookout for a mate
  • The fat pigeon pair who wander along the path outside my house
  • The little snowdrops poking through the mud
  • A cup of good tea in my favourite blue mug
  • An evening foot rub from Mr B in front of the TV
  • Listening to my soundbath playlist in a hot bubbly bath

  • The smell of my Aromatherapy Associates Deep Relax oil, again in a bath

  • Cute dog videos on Bluesky, especially about rescued dogs (like We Rate Dogs and Happy Doggo)

  • A wander around my local nature reserve
  • PJ time with a favourite pair of snuggly socks

  • A favourite silly podcast which always make me laugh

  • My old but still soft fleecy blanket – perfect for chilly, dark nights

  • The random photos on my computer desktop – some of my fave holiday places packed with joyful memories

Finding Your Glimmers for Joy and Calm

Here’s a few tips on how to start tuning into your own glimmers…

  • Set an intention: Start small. Aim to notice just one glimmer during your morning walk, your commute or lunch break. Don’t force it.  When you pay attention and give them a little space, glimmers will show up.

  • Stay present: Glimmers live in the present moment. Try starting your day with a few mindful breaths, or pause throughout the day to ground yourself in the here and now.

  • Engage Your Senses: When you’re tuned into your senses, you’re naturally more receptive to glimmers. Glimmers work at a somatic, body-based level and so using the body is often the key to accessing them.  look for scents that you love, sights that remind you of a lovely time, something or someone with comforting touch, a favourite taste, listen to a favourite song or your child’s giggles.

  • Keep a Glimmer Journal: At the end of each day, jot down one or two glimmers you noticed. Over time, you’ll train your brain to spot these moments more easily.

  • Share Your Glimmers: When you share a glimmer, you relive it, and the person you’re sharing it with gets to feel it too. This could actually be a good use for social media!

Creating A Glimmer Box

A glimmer box is a brilliant way to have quick access to things that spark joy, especially on tough days when your brain can’t quite access what makes you feel better.

You could find a small box, tin, or even a drawer, and fill it with tangible glimmers.  Or it might just be a few things you carry round with you in your bag or car – portable glimmers for tough times!  Examples could be a smooth pebble or shell from a favourite beach, a tiny photo tucked in your purse, an essential oil roller ball, a loving or funny message scribbled on a post-it, a keyring charm…

The beauty of a physical glimmer box is that if you’re feeling stressed, overwhelm, or down, you can actually engage with these things practically.  It’s a really helpful way to pull you back into your body and the present moment, which in turn soothes, grounds and up the resilience.

Including A Digital Glimmer Box

Of course, we all carry powerful glimmer-storage devices in our pockets. Here’s how to use your phone mindfully to support your wellbeing:

  • Create a Glimmer Photo Album: Set up a dedicated album on your phone just for glimmers. Fill it with photos and videos that make you smile – pets, funny dog or kid videos, sunsets, fave places, people you love. When you’re having a hard day, scroll through this instead of social media.

  • Curate Audio Playlists: Make different music playlists for different moods – when you need energy, calm or joy. You can choose audio files too – nature soundscapes, a dawn chorus of bird song, the sounds of the ocean or raindrops on a roof. Music and sounds can be incredibly powerful glimmers.

  • Collect Screenshots: Save screenshots of lovely messages, encouraging quotes, or anything that gave you a glimmer moment when you first read it.

  • Use Your Notes App: Keep a running list of glimmers. On good days, you’ll remember to add to it. On hard days, you can read it and remember that good moments exist.

The key is being intentional. These aren’t distractions – they’re tools to help regulate your nervous system and remind yourself that alongside the hard stuff, there’s still beauty and connection to be found.

Burying our Heads in the Sand?

It’s important to be clear about what glimmers are not. They’re not about pretending everything’s fine when it isn’t. Glimmers don’t erase triggers or negate genuine struggles, trauma, or challenges.  It’s not about burying our heads in the sand.

In fact, glimmers create space for the full complexity of life. Yes, things can be tough. And yes, there can still be moments of beauty and connection. Both things can be true at once.

And the more we use glimmers as an anchor, the more we can stay strong and stable, to stay present, to engage with the difficulties, to fight the good fight, to keep hope and joy in the midst of chaos.

So why not be a glimmer seeker this week?  I’d love to hear what small moments you find to light you up.