Finding Glimmers in January: Small Moments of Light in a Heavy Month
January can feel like the longest month of the year. The holidays are over, routines return abruptly, the days are dark in the morning, and the weather often keeps us indoors and isolated. For many people, January brings a dip in mood, energy, and motivation - paying off the holiday expenses and already feeling guilt for being behind in our good intentions aka New Year Resolutions. If you find yourself feeling low right now, you’re not alone—and nothing is “wrong” with you.
In therapy spaces, we often talk about glimmers: small, positive moments that bring a sense of ease, warmth, or connection, even briefly. The term “glimmers,” popularized by Deb Dana, refers to the opposite of triggers. They are tiny signals of safety and goodness that our nervous system can notice and respond to.
Glimmers don’t fix everything. They don’t erase depression, grief, or stress. But they do matter. Especially in months like January.
What Are Glimmers, Really?
Glimmers are not about forced positivity or pretending things are fine when they aren’t. They are often subtle and ordinary:
The warmth of a mug in your hands
A song that softens your shoulders
Sunlight hitting the wall for a few minutes
A text from someone who gets you
The relief of crawling into bed at the end of the day
They are moments when your nervous system gets a quiet message: I’m okay right now.
In dark or depressing seasons, our brains are very good at scanning for what’s wrong. Glimmers gently invite us to also notice what’s neutral, steady, or even slightly good—without denying the hard stuff.
Looking for Glimmers (Without Pressure)
You don’t have to be cheerful or optimistic to notice glimmers. Think of it more like curiosity than effort.
You might try:
Pausing once or twice a day to ask, “Was there a moment that felt a tiny bit lighter?”
Noticing sensations in your body when something feels pleasant, even briefly
Letting glimmers be small—very small counts
If you don’t notice any at first, that’s okay too. Sometimes the system is tired or overwhelmed. Awareness comes and goes.
Creating Glimmers on Purpose
While many glimmers happen naturally, you can also create conditions where they’re more likely to show up. This isn’t about productivity or self-improvement—it’s about gentle and self compassionate care.
Some ideas:
Build small rituals into your day (a consistent morning drink, a candle in the evening)
Seek out sensory comfort: soft clothing, warm showers, calming scents
Limit exposure to things that spike stress when possible, especially in the evenings
Connect in low-pressure ways: sitting near someone, sending a meme, petting an animal
Step outside briefly during daylight, even if the weather isn’t perfect
Think low effort, low expectation. Glimmers aren’t big grand gestures like a two week vacation or a fancy dinner out. They are often ordinary moments that remind us there is still goodness and a little hope in the world.
Why Glimmers Matter in January
When days feel heavy, glimmers help remind the nervous system that darkness isn’t the whole story. Over time, noticing these moments can gently support regulation, resilience, and emotional capacity.
You just need permission to notice what’s already offering a little steadiness, a little warmth, a little light.
And if January feels especially hard this year, therapy can be a place to hold both the weight and the glimmers—together.
You don’t have to do this season alone.