“April showers bring May flowers” is a common phrase, indicating that beauty follows rain. Often in life we experience difficulties such as stress, anxiety, grief, or depression which can feel overwhelming.
A technique recommended for depression is practicing gratitude, which shifts the focus to positive thinking. When this feels too challenging, “glimmers” can be helpful. Glimmers, a concept from Polyvagal Theory by Deb Dana, are described as “micro-moments of regulation that foster feelings of well-being.” Examples include seeing a friendly face, hearing a soothing sound, or noticing something in the environment that brings a smile.
Glimmers help recognize that the nervous system can handle both regulation and dysregulation. The practice of glimmers involves noticing tiny moments throughout the day that bring feelings of safety, regulation, hope, or joy.
Here’s a simple glimmer practice:
See: Identify a glimmer and notice changes in your body, thoughts, or feelings.
Stop: Acknowledge the glimmer as it occurs and recognize any routine glimmers.
Appreciate: Take a few seconds to appreciate the emotions or feelings the glimmer brings.
Remember: Reflect at the end of your day through journaling, art, pictures, or creating a mental list.
Share: Find a glimmer buddy or share your glimmers with others.
Intend: Set an intention, such as finding one glimmer a day, or being intentional about recognizing glimmers as they occur.
Focus on these small moments to enhance your daily life and find joy amidst challenges.