All That Glimmers is Gold: Finding Light in the Darkness of Trauma Recovery
Our brains are our first line of defense. The nervous system serves as our internal alarm system.
After a single traumatic event or a collection of traumatic experiences, our internal alarm system becomes highly sensitive to cues for danger and safety. Following a traumatic experience, it is common to feel like you are always scanning the world for potential threats or triggers. Triggers activate your nervous system and kick your fight, flight, or freeze response into gear. These triggers can affect how you interact with the world around you. The beauty of your nervous system is that it is also able to tune in glimmers. Glimmers are moments where we feel calm, relaxed, and safe enough to connect. Learning how to identify your triggers and glimmers is one of the key strategies for building resilience after traumatic experiences.
The term “glimmer” was coined by author and psychotherapist, Deb Dana. It's used to describe tiny moments of safety and regulation that can be difficult to notice.
Glimmers are brief moments of positivity that help our nervous system feel safe and connected to the world around us. After a traumatic experience, finding glimmers can be hard because our brains are wired to seek out sources of danger. Practicing finding glimmers throughout the day can help regulate your nervous system.
Finding glimmers after trauma allows us to acknowledge moments where we can relax and embrace joy, rest, and comfort. Taking space to find glimmers is not about denying or minimizing the impact of traumatic experiences. Rather, it allows us to seek out moments of comfort, safety, joy, and connection throughout the trauma-healing process.
Building awareness of glimmers helps change how we view the world after trauma. Instead of always seeing the world as a minefield of triggers, noticing glimmers allows us to take in moments of hope during the healing process.
Glimmers can show up in many forms:
A sweet text message from a friend
Hearing your favorite song in the grocery store
A moment of connection with a loved one
Feeling the warmth of the sun on your face
A beautiful sunset
Or watching the snowfall on a cold, winter day
Glimmers are everywhere. Here are some steps you can take to find the glimmers in your life.
Stay Present:
Mindfulness is a powerful tool for managing trauma. But, it can also help you tune into the present moment and notice glimmers that surround you. By practicing mindfulness through outlets like meditation, deep breathing exercises, or taking a moment to pause and observe our surroundings – we can cultivate a greater awareness of the present. Working with a trauma therapist in Washington, DC can help you learn new mindfulness techniques and improve awareness. This heightened awareness allows us to more easily recognize and embrace micro-moments of joy and regulation.
Keep a Glimmer Journal:
Take a few minutes daily to write down moments you felt connected throughout the day. You may take note of how delicious your morning cup of coffee was or the cute dog you saw on your way to work. Allowing yourself the space to reflect on these small moments often will strengthen your nervous system’s ability to notice cues of safety.
Embrace What Is:
Practice savoring enjoyable experiences by fully immersing yourself in them. Take a mental snapshot of each element of the experience. Notice what you are thinking, the physical sensations you are having, and what emotions come up for you throughout. It may be taking in the flavors of a delicious meal, enjoying a beautiful sunset, or relishing a moment of laughter with a friend. Regardless, take the time to appreciate and soak up what is happening in real time.
Connection With Others:
Spend time with friends, family, or supportive individuals who uplift and energize you. Take a second to think about the last time you got lost in conversation with a friend, spent time with loved ones belly laughing, or the feeling you get when you receive a warm hug from a friend. These glimmers promote feelings of belonging and connection.
Make Time for Your Glimmers:
Make time for activities that fill you up! Make an appointment with joy. Whether it's reading, painting, gardening, or playing music. Identify activities and things that fill up your cup, and schedule them in. These activities can serve as valuable glimmers that promote relaxation and well-being.
Curate a Relaxing Environment:
Surround yourself with things that promote relaxation and calmness, such as soothing music, cozy blankets, candles, or plants. Designating a peaceful space in your home where you can unwind can enhance your sense of tranquility.
Move It, Move It:
Incorporate regular exercise into your routine. Physical activity can help reduce anxiety and improve mood. Choose activities that feel good for your body and things that you enjoy. Need some ideas on where to start? Some of my go-to for feel-good movement are yoga, walking through the city, dancing, and spin classes in a dark room where I get to sweat and sing it out!
Practice Self-Compassion:
Be kind to yourself and practice self-compassion during times of stress or difficulty. Treat yourself with the same kindness and understanding that you would offer to a friend facing similar challenges. By intentionally incorporating these practices into your daily life, you can cultivate more glimmers, and build resilience against anxiety, triggers, and experiences that activate your trauma response. Experiment with different strategies to see what works best for you, and remember that small changes can lead to significant improvements over time.
Noticing glimmers is a practice. At times finding glimmers may feel easier than others. At first, finding your glimmers may be difficult. But, as you start to tune in to the micro-moments of joy and relaxation, you’ll notice that they can be found all around you. Noting your glimmers is an antidote to experiencing your triggers and one path forward in the healing process of trauma recovery!
Start Working With A Trauma Therapist in Washington, DC
Finding a light through the darkness can be easier said than done. But, our team of caring therapists would be honored to support you in overcoming triggers and coping with past trauma in a healthier way. You can start your therapy journey with The Sterling Group by following these simple steps:
Schedule a consultation with us using our contact form
Meet with a caring trauma therapist
Start supporting your trauma recovery!
Other Services Offered at The Sterling Group
At our Washington DC-based therapy practice, trauma therapy isn’t the only service we offer. Our team also offers other therapies to empower you on your journey. Other services include therapy for relationship challenges, therapy for developing identities and self-esteem, depression treatment, therapy for stress & anxiety, as well as executive function support. We also offer couples therapy for those who are looking to grow in their relationships. We would love to chat with you today about the ways we can support your growth at our counseling practice serving the Washington, DC area and Online in Virginia!
