Last month I wrote about how I support clients using Polyvagal Theory i.e. understanding our nervous system responses to both threat and safety. This month I’m sharing more practical tips from Polyvagal Theory on how we can better manage our emotional state and build resilience by understanding Triggers and Glimmers.
We all get nervous sometimes. We all have emotional responses. We get triggered by certain people and situations. This is all part of being human. It’s our nervous system responding to what it perceives as signals of danger. In contrast when we feel calm and in control our nervous system is telling us that we are safe from threat.
The more we can understand our emotional responses, the better we can maintain our well-being. The concepts of Triggers and Glimmers offers us valuable insights into ourselves.
These tools can help us recognise and regulate our autonomic nervous system (ANS), promoting resilience and emotional stability.
So let’s take a closer look at what Triggers and Glimmers are and how you can use them.
Triggers and Glimmers: A Quick Overview
Many of us are familiar with the term ‘being triggered’. A Trigger is an external or internal stimulus that activates a defensive response in the nervous system. It can bring up feelings of fear, anger, sadness or other challenging emotions. Common triggers might include loud noises, crowded spaces, certain tones of voice, or specific physical sensations.
Conversely, few of us are so familiar with the term ‘glimmer’. A Glimmer is a stimulus that sparks feelings of safety, joy, and connection. These are micro-moments of positive significance. They activate our parasympathetic nervous system, particularly the state associated with calm and social engagement. A glimmer could be as simple as the warmth of sunlight, a kind word, or the sound of a favourite song.
Understanding and using the concept of triggers and glimmers can help us to navigate emotions with greater awareness and control.
Practical Applications for Daily Life
1. Identify and Map Your Triggers – Begin by reflecting on what triggers you. You might want to journal or just note down physical, emotional, and situational patterns. When identifying a trigger, pay attention to the sensations in your body. Does your heart race? Do you feel a pit in your stomach? Understanding these cues is the first step toward reclaiming control over automatic responses.
Tip: Create a “Trigger Tracker.” Write down situations where you feel distressed, the associated physical sensations, and the emotions that surface. Over time, you’ll notice patterns that help you anticipate and manage triggers.
2. Cultivate Awareness of Glimmers – Recognising glimmers shifts your focus toward what helps you feel safe and connected. These small moments can restore a sense of equilibrium to your nervous system. Pay attention to the little things that bring you joy or comfort—like a smile from a stranger, the sound of birds chirping, or a favourite scent.
Tip: Start a “Glimmer Journal.” At the end of each day, jot down three moments that brought you peace or happiness. Regularly engaging with glimmers can rewire your brain toward positivity.
3. Build a Glimmer Toolkit – Proactively surround yourself with stimuli that elicit glimmers. Curate a playlist of calming music, spend time in nature, or connect with loved ones who make you feel secure. By doing so, you’re creating an environment that supports nervous system regulation.
Integration into Daily Life
Try incorporating triggers and glimmers into your daily life. You can start by dedicating a few minutes each day to notice both challenging and supportive experiences. Gradually build your capacity to recognise these moments earlier and respond more effectively.
Remember that this isn’t about eliminating triggers (life can be a challenge there’s no escaping that!) – rather, it’s about building ways for us to navigate both the highs and the lows with greater resilience.
As always I hope you found this article useful. If you are ready to thrive, instead of just survive, maybe it’s time we had a chat.
Book in a call to have a no obligation conversation about working together. https://calendly.com/lisa-103/30-minute-discovery-call