In trauma therapy—especially when working through EMDR and nervous system regulation—people often expect the healing process to be about “big breakthroughs.” But some of the most powerful shifts actually come from noticing tiny moments of safety. These moments have a name: glimmers.
Coined by Deb Dana, a clinician who applies Polyvagal Theory to trauma healing, glimmers refer to subtle cues that signal safety to the nervous system. They’re the opposite of triggers—and they’re just as important.
What Exactly Are Glimmers?
Glimmers are small, everyday experiences that gently nudge your nervous system toward connection, calm, and presence. They might be:
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Warm sunlight on your face
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A kind smile from a stranger
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The sound of your pet softly breathing
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Steam rising from your morning tea
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A song you forgot you loved
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Fresh air when you open the door
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The feeling of a soft blanket
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A small moment of humour
These cues are brief, but they can shift your body out of survival mode and into a state of ventral vagal regulation—a sense of groundedness, clarity, and connection.
Why Glimmers Matter in Trauma Recovery
Trauma teaches the nervous system to scan for danger. Over time, this can make it harder to notice neutral or positive experiences, even when they’re happening right in front of you. Glimmers help re-train that survival system.
They support trauma processing by:
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Strengthening your Window of Tolerance
When your system has more access to safety, you can explore difficult emotions without becoming overwhelmed. -
Anchoring you in the present
Glimmers act as real-time reminders that “right now, in this moment, I’m safe.” -
Supporting EMDR preparation
Before processing distressing memories, clients need resources that stabilize and regulate the nervous system. Glimmers help build this regulation in small, sustainable ways. -
Shifting neural pathways
Repeatedly noticing safety helps reinforce new patterns of attention—away from threat and toward connection. -
Building emotional resilience
The more your system notices what feels supportive, the easier it becomes to return to those feelings during stressful moments.
Glimmers and Gratitude (Without the Toxic Positivity)
Glimmers are not about forcing positivity or ignoring hardship. Instead, they’re about making room for moments of goodness that naturally exist, even during difficult seasons. This isn’t a bypass—it’s a re-balancing.
Over time, this gentle practice encourages:
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Presence
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Appreciation
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A sense of grounding
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A deeper connection to yourself and your environment
And importantly, it supports your body’s capacity for healing work.
How to Start Noticing Glimmers
You don’t need to search for something profound. Start small. Try one of these simple exercises:
1. Name one glimmer at the end of each day.
Write it down or simply pause and acknowledge it.
2. Create a “Glimmer List.”
These are personal cues that make your body feel just a bit softer, safer, or warmer.
3. Pause for 10 seconds
When you catch a glimmer, let yourself linger. Notice where you feel it in the body.
4. Set glimmer reminders
Place gentle reminders on your phone or around your space: “Find a glimmer.”
5. Share glimmers with someone you trust
Co-regulation amplifies their effect.
Why Glimmers Are a Foundation in Our Work Together
In my practice, glimmers are part of building nervous system safety before EMDR and throughout trauma therapy. You don’t need to feel calm all the time—no one does. But learning to notice micro-moments of safety strengthens your capacity to:
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regulate emotions
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stay grounded during difficult work
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develop self-compassion
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shift negative thinking patterns
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reconnect with yourself
Glimmers don’t erase pain, but they make space for more than pain. They gently remind your nervous system that safety and connection are possible—and that healing doesn’t just happen in big leaps, but in small, meaningful moments.