Have you ever had a moment where something small, a bird outside your window, the smell of fresh coffee, or a kind smile, made you feel lighter, even for a second? These moments are called glimmers, and practicing the DBT skill noticing glimmers can help you calm your nervous system and feel more grounded. In fact, this simple practice can make a big difference in your daily life.
First, let’s explore what glimmers are and why they matter.
What Is the DBT Skill Noticing Glimmers?
The term “glimmers” was introduced by therapist Deb Dana through her work on Polyvagal Theory. Glimmers are tiny cues of safety, moments that signal to your nervous system, “You’re okay right now.” Because our nervous system constantly scans for danger (a process called neuroception), these cues are essential.
When you practice the DBT skill noticing glimmers, you activate the ventral vagal system, the part of your parasympathetic nervous system that helps you feel calm and connected. As a result, you shift your focus away from threat and toward safety and ease.
Why Noticing Glimmers Matters in DBT
DBT teaches skills for mindfulness, distress tolerance, and emotion regulation. Therefore, noticing glimmers fits beautifully into these modules:
- First, it’s a mindfulness practice, bringing attention to the present moment.
- Second, it helps with distress tolerance, offering small doses of calm when life feels overwhelming.
- Finally, it supports wise mind, the balanced state where emotion and reason work together.
In other words, when you notice glimmers, you’re training your brain to recognize safety instead of staying stuck in threat mode. Over time, this builds resilience and reduces anxiety.
How to Practice the DBT Skill Noticing Glimmers
Here’s a simple way to start:
- Slow down and use your senses. Look around, listen, notice smells, textures, or colors.
- Name the glimmer. For example: “I see sunlight on the wall” or “I hear birds singing.”
- Notice your body’s response. Do you feel your breath deepen? Shoulders relax? A sense of warmth?
- Repeat throughout the day. The more you practice, the easier it becomes.
In addition, you can keep a “Glimmer Journal” or use your phone’s notes app. Write down one or two glimmers each day. This way, you reinforce the habit and create something positive to revisit later.
Examples of Glimmers
- The aroma of your morning coffee.
- A favorite song playing unexpectedly.
- A text from a friend.
- The sound of rain or rustling leaves.
- Seeing a pet curl up peacefully.
Although these moments seem small, they add up. Each glimmer is a signal to your nervous system: “You’re safe.”
Why This Works (The Science)
- Polyvagal Theory: Glimmers activate the ventral vagal state, which promotes calm and social connection.
- Neuroplasticity: Repeatedly noticing positive cues strengthens neural pathways for regulation.
- Mindfulness Research: Focusing on positive stimuli improves mood and reduces stress.
Because your nervous system learns through repetition, the more you notice glimmers, the more your body remembers what safety feels like.
Try This for One Week
Start today: Notice one glimmer each morning and one each evening. Write them down. At the end of the week, reflect on how you feel. Many clients tell me this simple practice makes their days feel lighter and more manageable.
Want to Learn More?
- Deb Dana’s work on Polyvagal Theory
- Deb Dana’s Rhythm of Regulation – Polyvagal Theory Resources
- National Institute of Mental Health – Stress Basics
If you’d like to learn more DBT skills and how to apply them in your life, I offer online therapy for adults who want to feel less stuck and more connected to themselves.
