I first heard about glimmers and the concept of a “glimmers list” when somatic coach Sarah Baldwin mentioned them both in a tutorial about how anxious people can learn to understand and regulate their nervous system.
After 10 years of Cognitive Behavioral Therapy and about ~3 years of Somatic Therapy, I was surprised that this was my first encounter with the term– though it does square with and overlap other related concepts in the field of emotional regulation (most notably, the idea that it can be helpful to create an upward spiral in moments when you’re feeling down).
So how exactly, does this work?
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What Are Glimmers?
Glimmers, to put it simply, are the calm-inducing opposite of triggers: they’re little details of circumstance and living that spark joy whenever we encounter them. Rather than creating stress like an emotional trigger would, they relieve it by sparking moments of calm or joy, even if they are short-lived. (Thus the fleeting nature of the name, “glimmer”.)
A glimmer might be smelling a fragrant flower or going for a walk in nature; it might be the smell of freshly-baked bread or a snuggle from a pet. It could be a warm bath after a stressful day, a loving hug from your child, or a spa treatment when you really need it.
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Why You Should Make A “Glimmers List”
Often, we talk about glimmers with respect to something called a “glimmers list”.
Some somatic couches like Baldwin suggest making a glimmers list of things that spark joy and calm in you, so that you can consult that list for inspiration when you are feeling low. It feels silly at first, but when you make it an active practice it can start to infiltrate your worldview with more default positivity. Eventually, you train yourself to notice enough beauty and joy that you feel it more often without trying.
By doing something on your glimmers list in moments of activation, stress, or malaise, you can encourage the beginning of what is known as an “upward spiral” in your mood state. (Sort of like “faking it until you make it”, by engaging with something that’s always going to make you feel good.)
You could write this list on a piece of paper or in the notes tab of your phone– just keep it somewhere you can access when you feel like you need a pick-me-up.
Having a list of glimmers to consult can be helpful because sometimes we are so lethargic in our low moods (whether it be a depressive state, grief, extreme fatigue, or something else) that it can be hard to find ways to cope in the moments of deep darkness.
When you have a go-to list on hand, it takes the guesswork and thought out of the process. Simply throw yourself into doing any item on the list and see what happens. Most often, when we are feeling anxious, stressed, or otherwise dysregulated and distraught, doing something off of your personal glimmers list can help lift you out of it.
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Related: 5 Proven Strategies for Building A Resilient Mindset.
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