From triggers to glimmers: How finding your ‘glimmers’ can support your mental health

In the workplace, we frequently encounter various triggers that evoke challenging emotions, negative thoughts, and activate our body’s ‘fight-or-flight’ response. From difficult interactions with a superior and demanding work tasks to high pressured and long working hours, these are all things that can activate our triggers. 

These experiences can escalate stress, and may lead to burnout, anxiety, and depression when left unmanaged. Without a balanced approach and commitment to self-care practices, these stressors can negatively impact our well-being and our work performance. 

In the midst of these challenges, the concept of ‘glimmers’, as described by Deb Dana in “The Polyvagal Theory in Therapy: Engaging the Rhythm of  Regulation,” offers a respite. ‘Glimmers’ are those brief, yet deeply impactful moments of relief, presence and joy which allow our nervous system and body to move back into a state of safety, calm and ease. 

They can be as brief as a moment, or as long as a few minutes yet their effect is profound, providing moments of calm and support on even the most challenging of working days. 

Your ‘Glimmers’ are unique to you. They might be the morning sunlight on your face before starting your workday, a short walk in between your daily responsibilities, a warm cup of tea after a difficult meeting, or taking five minutes a few times several times a day to engage in deep breathing and stretching. 

These are intentional moments where you feel most connected to yourself, while being grounded and wholeheartedly present with the people and places around you. Not only does this have an ongoing positive affect on your wellbeing, but also your ability to be efficient, grounded and resourced at work. 

Within the body, ‘glimmers’ encourage a physical state of ‘rest-and-digest’ which promotes the relaxation and parasympathetic response. Regulating our nervous system has a far-reaching impact on our mental health and work performance, reducing anxiety and enhancing our ability to manage stress and demands effectively. It also increases our capacity to socially connect with colleagues and thrive in team environments. 

Furthermore, this balanced state can improve physical health by stabilizing hormones, aiding digestion, and regulating heart rate, leading to decreased fatigue and physical discomfort. ‘Glimmers’ provide the opportunity for increased connection, focus, vitality and efficiency. 

Whilst ‘glimmers’ are not a replacement for psychological treatment, they are a powerful way to complement your well-being and promote mindful living. They serve as reminders of the comprehensive human experience, acknowledging the coexistence of joy and struggle, contentment  and challenge. 

They teach us that moments of safety, happiness, and joy aren’t just distant goals but are accessible in the here and now, even amidst the hustle of a busy workday or difficult life phase. ‘Glimmers’ allow us to find moments of peace in the present, lifting the pressure of waiting for future relief.

Ways to start finding your ‘glimmers’

Explore what sparks joy and a sense of warmth within you, or makes you feel present and grounded. Brainstorm ideas or reflect in your journal. For example, you might find that reading a good book in the evening or taking a short walk during your lunch break brings you a sense of peace. If you don’t feel so sure, perhaps set a goal to try new things during the working day to observe their impact. 

Maintain a dedicated ‘Glimmer Journal’ to record the positive moments in your day which stood out to you, and why they were special for you. Was it the laughter shared with a colleague, the satisfaction of completing a challenging task, or the quiet of early morning? By doing this regularly, you might start to recognize patterns in what consistently brings you joy or contentment. 

Plan ahead and be intentional around your working day. Whilst it’s unlikely you can avoid stress completely, you can prepare for stressful moments by increasing your self-care and access to ‘glimmers’ when you’ll need them most. Commit to actively incorporating these ‘glimmers’ into your daily schedule, ensuring that each day includes at least one of these joyous experiences. For instance, if you find solace in nature, plan short walks in a nearby park as part of your routine. 

If you are having trouble identifying your own ‘glimmers,’ here are some helpful examples:

• Take a deep breath! Inhale gently through the nose, exhale slowly out the mouth
•  Mindfully taking the first sip of your coffee or tea
•  Sitting by the window or in the garden and allowing the sunlight on your face
• Listening to your favourite song
• Walking barefoot for five minutes on the grass, beach or earthy floor
• Five-minute deep relaxation of muscles during a meditative body scan
• A two-minute self-massage on your neck and shoulders
• Spending time in nature or with animals
• Five minutes of stretching at your desk or at home
• A warm shower or bath, with essential oils or Epsom salts
• The smell of lotion or aromatherapy after a long day at work
• The first bite of your favourite meal
• Laughing with a loved one 

This article was originally published in Arabian Business in January, 2024.