Have you been triggered or glimmered, this week?

Our daily lives are filled with moments that generate emotional responses, both positive and negative.

Among the terms used to describe these responses, the concepts of triggers and glimmers are essential for understanding how we navigate our emotional landscapes.Let's delve today into the science behind these phenomena and through some concrete examples I'll do my best to facilitate your understanding on how they shape our well-being.

‍What Are Triggers?

Triggers are external or internal cues that activate intense emotional responses, usually related to past trauma or stressful situations. These cues can bring on feelings of fear, anxiety, anger, or sadness, and they may manifest physically as well (e.g., increased heart rate or sweating).

Scientific Basis of Triggers

Triggers are deeply rooted in the brain's amygdala, the region responsible for processing emotions such as fear and anger. When a person experiences a trigger, the brain’s fight-or-flight system is activated. This releases stress hormones like adrenaline and cortisol, which prepare the body to deal with perceived threats, even if the threat is purely psychological.

Research by Bessel van der Kolk, author of The Body Keeps the Score, shows that trauma, especially if unresolved, alters the way the brain reacts to triggers. For people with trauma histories, the amygdala can become overactive, leading to heightened sensitivity to stimuli that wouldn’t normally evoke a strong response in others.

Examples of Triggers

1. A loud noise: For someone who has experienced trauma in a war zone, the sound of fireworks or a car backfiring might act as a trigger, sending their brain into survival mode, even though there’s no real danger present. This could result in panic attacks or flashbacks.
2. A certain smell: The scent of a particular perfume might trigger intense sadness or anxiety in someone who has lost a loved one associated with that smell. While others might perceive the fragrance as pleasant, the individual’s brain links it to loss, evoking a strong emotional response.
3. Workplace criticism: A person who has experienced repeated negative feedback or bullying at work may feel triggered by even constructive criticism in a new job. The brain associates feedback with rejection or failure, causing feelings of insecurity or fear.

‍What Are Glimmers?

In contrast to triggers, glimmers are small moments of positive emotional experience that make us feel safe, connected, or joyful. Glimmers represent fleeting but profound feelings of calm or contentment, allowing us to tap into our parasympathetic nervous system, which helps regulate our emotions and foster relaxation.

Scientific Basis of Glimmers

The parasympathetic nervous system is responsible for activating the body’s "rest-and-digest" mode, which counterbalances the fight-or-flight response. When we experience a glimmer, the vagus nerve is activated, calming the body and promoting feelings of safety and connection.

Deb Dana, a therapist who has worked extensively with Polyvagal Theory developed by Stephen Porges, coined the term "glimmers" to refer to these small moments of positivity. She encourages individuals to consciously notice these moments in everyday life as a way to nurture emotional resilience.

Examples of Glimmers

1. Sunlight through trees: Imagine walking in a park and seeing sunlight filter through the leaves. That simple moment might bring a sense of peace or awe, momentarily shifting your focus away from stress or worry. This small, natural event activates the parasympathetic system, helping you feel grounded.
2. A smile from a stranger: A simple, friendly smile from a passerby on the street can create a momentary feeling of connection or warmth. It’s a small gesture, but it can change your mood for the better, offering a brief respite from the pressures of the day.
3. The comfort of a warm drink: On a cold day, holding a warm cup of tea or coffee can evoke feelings of comfort and safety. The warmth in your hands, coupled with the soothing aroma, can help you shift from a state of tension to relaxation.

Triggers vs. Glimmers: The Duality of Emotional Responses

Triggers and glimmers operate on opposite ends of the emotional spectrum, but both are essential for understanding how we react to the world around us.

• Triggers can cause intense distress by reactivating past trauma or fears, and their effects can last for hours or even days, pulling us into survival mode.
• Glimmers are brief, calming experiences that help us return to a state of well-being, even if just for a moment. Over time, recognizing and appreciating glimmers can lead to increased emotional resilience.

For instance, someone who suffers from social anxiety may feel triggered by crowded spaces, but they might also find glimmers in small moments of connection, like sharing a laugh with a close friend or enjoying a moment of solitude with a good book.

Managing Triggers and Cultivating Glimmers

Understanding and identifying your personal triggers and glimmers is crucial for emotional health.

Here are some strategies for managing triggers and nurturing glimmers:

Managing Triggers

1. Mindfulness: One effective way to manage triggers is through mindfulness practices. By staying present and observing your thoughts and feelings without judgment, you can reduce the power that triggers hold over you. This practice can help individuals regulate their emotional responses and avoid being overwhelmed by a trigger.
2. Grounding techniques: When faced with a trigger, using grounding techniques such as focusing on your breath or identifying objects around you can help you remain anchored in the present. These techniques engage the parasympathetic system, promoting calm and reducing anxiety.
3. Therapeutic approaches: Cognitive Behavioral Therapy (CBT) and Somatic Experiencing are two forms of therapy that can help individuals process trauma and reduce the impact of triggers. CBT focuses on identifying and changing negative thought patterns, while Somatic Experiencing helps people process trauma stored in the body.

Cultivating Glimmers

1. Gratitude practice: Regularly practicing gratitude can enhance your ability to recognize glimmers. By consciously noting and appreciating small positive moments throughout the day, you can train your brain to focus on safety and positivity rather than threat.
2. Nature and movement: Spending time in nature and engaging in movement, such as walking, yoga, or stretching, can enhance your capacity to experience glimmers. These activities activate the parasympathetic system and create moments of calm and joy.
3. Connection with others: Positive social interactions, no matter how small, can serve as powerful glimmers. Whether it’s a brief conversation with a loved one or receiving a kind word from a colleague, human connection provides a sense of belonging and safety.

By recognizing and managing our triggers while also cultivating glimmers, we can foster greater emotional resilience and lead more balanced lives. Identifying your own triggers and glimmers is a crucial step in this process, allowing you to navigate the ups and downs of life with more awareness and control.‍

Oh, and if you think I’m finishing this article without giving you a bit of homework, then you clearly don’t know my style yet! 😉

Here’s your challenge: in the next seven days, take one actionable insight from what you’ve just read and apply it to your life. Then, reflect on how it shifted your perspective. Maybe list the triggers and glimmers you felt this week...Don’t worry, you’ll thank me later!

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