We often hear about triggers, those cues that send our nervous system into stress or shutdown mode. But have you heard about their quieter counterpart, glimmers?

Glimmers is a term introduced by Deb Dana, a clinician and expert in Polyvagal Theory, to describe the small, everyday moments that bring us a sense of calm, connection, joy or safety. They might be fleeting but they can gently shift our internal state toward regulation and ease.

What are glimmers?

Glimmers are subtle cues that signal to our nervous system that we’re safe. They might include:

  • The warmth of hug from someone you love
  • A familiar song playing in the background
  • The scent of something linked to a happy memory
  • A shared laugh with a friend
  • The sound of your coffee machine gearing up for your morning coffee.

These moments help to activate what Polyvagal Theory refers to as the ventral vagal state, which is associated with calm, social engagement and a sense of safety. Developed by neuroscientist Stephen Porges, Polyvagal Theory offers a science-backed framework for understanding how our autonomic nervous system continuously responds to cues in our environment. It has been applied across trauma, therapy, education and healthcare settings to support nervous system regulation. You can read more about the science behind it here and here.

In contrast to glimmers, triggers can move us into the sympathetic state (associated with fight or flight) or the dorsal vagal state (linked with shutdown and withdrawal). Both are natural and important responses, but regularly noticing glimmers can help bring balance and strengthen our ability to return to a more regulated state.

Why do glimmers matter?

Our nervous system is constantly scanning for cues of safety or threat, a process known as neuroception. Often this happens beneath conscious awareness. While much of the conversation around nervous system regulation focuses on recognising and managing triggers, glimmers are just as important. They help us build capacity for connection, resilience and self-regulation.

By noticing glimmers, we can:

  • Strengthen our ability to regulate after stress
  • Support the return to a calmer, more connected state
  • Create a buffer that can make challenging experiences feel more manageable over time.

How to notice and cultivate glimmers

Set an intention to notice

Begin your day with the aim of observing moments that bring a sense of ease or steadiness. These don’t have to be big or obvious. Often it’s the smallest things that have the most impact.

Pause and really take it in

When you notice a glimmer, pause and let yourself fully take it in. This might mean slowing your breath, noticing how your body responds or simply naming it in your own head.

Reflect and remember

At the end of each day, you might like to jot down any glimmers you noticed. Writing them down can help you recognise the kinds of moments that support you and make them easier to spot over time. Another idea is to share glimmers with family over dinner each night.

Make a glimmer menu

Consider making a list of the people, places or activities that consistently bring you a sense of calm, comfort or connection. This can be something you come back to when you feel off centre.

A simple and accessible way to support your nervous system

Glimmers don’t need to be manufactured or forced. They’re already there, woven into ordinary moments. A warm mug in your hands, hearing birds chattering away outside your window, watching your pet as they sleep on your lap. The more we notice these cues of safety, the more we support our nervous system to shift back into balance.

Polyvagal Theory reminds us that regulation is not just about calming down after distress. It is also about building up the moments that anchor us.

Glimmers help do just that, small signs of safety that our nervous system can learn to trust and come back to over time.