How to Train Your Brain for Joy—The Glimmer Effect Explained
Glimmers took social media by storm, racking up over 27 million posts on TikTok and becoming a viral sensation practically overnight. But this isn’t just another fleeting trend—glimmers are rooted in science and psychology, offering a real, research-backed way to calm your nervous system and feel more grounded.
The concept was coined by Deb Dana, a therapist and expert in Polyvagal Theory, who introduced glimmers as the opposite of triggers—those tiny moments of joy and safety that help regulate our nervous system. While the idea started as a tool to help trauma survivors, it quickly resonated with millions of people looking for ways to find calm in a chaotic world.
In this article, we’re diving into the science behind glimmers, exploring their impact on mental health, and sharing practical tips to help you bring more of these micro-moments of joy into your life.
Why We’re Craving Glimmers More Than Ever
Dana originally created the concept while working with trauma survivors. “We focus so much on triggers—what dysregulates us,” she says. “But healing isn’t just about reducing triggers. It’s about actively experiencing cues of safety.” That’s where glimmers come in. They help us recognize that we can feel joy and safety even while holding onto pain or stress.
“Glimmers don’t discount suffering,” Dana emphasizes. “Instead, they show us it’s possible to experience both struggle and moments of okayness. And as those moments accumulate, they can gently raise our baseline for feeling calm and connected.”
The Science Behind Glimmers and Your Nervous System
Dana’s work is rooted in Polyvagal Theory, which explains how the autonomic nervous system impacts our mental and physical health. She describes the ventral vagal state—the part of the nervous system responsible for calmness, connection, and safety—as the foundation for well-being.
“When the ventral vagus is active, it quiets the survival systems of fight-or-flight and allows us to feel joy, engage with others, and rest,” Dana explains. “And glimmers are moments of ventral regulation that strengthen that pathway in the nervous system.”
The more glimmers you experience, the easier it becomes to find that regulated state again. Think of it like building muscle memory for calm. The best part? When your nervous system is regulated, it positively impacts the people around you. “We can change the world one nervous system at a time,” Dana says.
Your Guide to Finding More Glimmers Every Day
The beauty of glimmers is that they’re everywhere—you just have to start noticing them. Dana offers a few practical tips to help you build a glimmer-finding practice:
- Pause for the Tiny Joys. Notice the little things—a bird singing, the warmth of the sun, or the smell of coffee brewing.
- Track Your Signals. Dana suggests journaling about how you know you’ve encountered a glimmer. Did your body relax? Did you feel a sense of calm? Recognizing your body’s signals helps you identify more glimmers as they appear.
- Bookend Your Day with Glimmers. Start with an intention to be open to glimmers and reflect at night on the ones you experienced. Dana emphasizes using inviting language like “I’m open to noticing glimmers that appear” instead of setting rigid expectations.
- Share the Magic. Find a glimmer buddy and trade stories about the moments you notice. Sharing glimmers amplifies their impact and spreads positivity.
Why Glimmers Are More Than Just a Trend
So why has the idea of glimmers exploded on platforms like Instagram and TikTok? Dana thinks it’s because glimmers feel accessible. “It’s within reach,” she says. “No matter how complicated life gets, you can always find one tiny moment of joy or calm.”
Plus, glimmers are easy to share. Whether it’s a sunset photo, a dog snuggling under a blanket, or a clip of someone laughing, these moments resonate because they make us feel something—even through a screen.
One Tiny Moment Can Change Everything
Dana’s hope is that The Glimmers Journal inspires readers to reshape their nervous systems, one glimmer at a time. “Every glimmer you notice adds to a growing sense of safety and connection,” she says. “And when we feel safer, we share that energy with others.”
Imagine a world where more people felt grounded, calm, and connected—not just in fleeting moments, but as a way of being. According to Dana, that vision isn’t far off. It just starts with noticing one small glimmer.
So, next time you feel the sun on your face, hear your favorite song, or catch a glimpse of a rainbow, pause and take it in. That’s a glimmer. And it might just change your life.