The word “trigger” is an easy way to describe an automatic response to a stimulus. People generally use the word trigger in conversation to describe something unpleasant, and that’s how I’ll use it here. The noun trigger refers to the stimulus. The verb trigger refers to the response. The word “glimmer” can be used to describe something pleasant. When we seek out glimmers, we can increase the frequency of pleasant experiences and associations. This makes the triggers much easier to bare.
When we experience sudden, unexpected, and often overwhelming thoughts, memories, emotions, or sensations, we may identify that we’ve been triggered. Triggers can come from outside ourselves (i.e., people, places, things) or from within (a thought can trigger a memory, an emotion can trigger a belief, and so on). In recovery it can be helpful to build conscious awareness of our triggers for two reasons: When I have a sense of what kinds of things are likely to trigger me, I can better manage my exposure to triggers so that I’m not living in such a state of overwhelm. Being aware of likely triggers can also help me identify and practice helpful coping skills. Over time, as I practice helpful coping skills, some of those things that used to trigger me may cease to be so troublesome.
When we’re triggered, our focus automatically shifts and narrows. If a trauma memory is triggered, my focus may shift from present circumstances to past threat. I may see what is happening around me now through the same lens that I saw the threat I experienced in the past. The nervous system responds accordingly, with some degree of fight, flight, freeze, fawn, or flop.
Glimmers shift our focus to pleasant experiences. These can be things we experienced in the past or things that are happening right now. It can be hard to notice the glimmers when our bodies are already in emergency response mode. It wouldn’t make sense to focus on what’s good when there’s a real and current threat that requires our attention. At the same time, when we’re always looking for potential threat, we actually become less able to respond efficiently when that threat presents. You might think of the emergency response system like a rubber band. I preserve the elasticity of the rubber band by keeping it relaxed until I really need it. If I keep it stretched and ready all the time, or I stretch it out any time I think I might need to use it, eventually it breaks down.
Glimmers, like triggers, can come from outside or inside ourselves. Because glimmers don’t typically trigger an intense nervous system response, they can be harder to notice. By consciously and intentionally keeping an eye out for glimmers, I can help my whole self to become aware of the good. And what’s the point of moving through the bad if not to also experience the good? Some glimmers you might look out for could include a ray of sunshine on a cloudy day, a flower growing up through a crack in a sidewalk, a sincere compliment from someone you respect, a song that tells you someone else gets it, a work of art that makes you smile. Let yourself feel whatever amount of comfort that glimmer can offer, even if just for a moment.
Avoiding or ignoring unpleasant experiences, emotions, thoughts, or sensations prevents us from growing and healing. Our experiences matter. At the same time, we don’t want to become like that worn out rubber band. We need some good to balance out the hard stuff. You may find it helpful to create a practice of looking for the glimmers. Broaden your focus to include the good. Journal about it, set a reminder on your phone, ask other people about their glimmers, maybe create a hope box that you add to over time. Recovery is hard. Why not do whatever you can to make it a little easier?