When Life Feels Too Heavy: Discovering Those Tiny ‘Glimmers’ of Relief with Julie Bjelland, LMFT
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Episode Summary
I focus on the concept of “glimmers”—those fleeting, positive moments that provide hope when life feels overwhelming. As someone who identifies as highly sensitive and neurodivergent, I share personal stories of grief, self-reflection, and the practical ways I train my brain to notice and savor moments of joy or relief. You’ll learn how cultivating glimmers can help regulate the nervous system, ease anxiety, and create anchors of stability and hope during challenging times.
Key Topics Covered
Defining Glimmers
Small, positive moments or sparks of relief.
Why these short bursts of joy can help shift our mindset when life is heavy.
Personal Grief and Resilience
My experience of waves of grief over losing my mom.
Learning to hold both sorrow and small joys at once.
How resilience can look different for everyone.
Why Glimmers Matter
Nervous System Regulation: Moving out of fight-flight-freeze-fawn with brief moments of calm.
Rewiring the Brain: Training ourselves to scan for positive cues, not just danger.
Fostering Hope: Recognizing beauty coexisting with hardship.
Overcoming Obstacles to Noticing Glimmers
Guilt: Feeling unworthy of joy amidst suffering.
Perfectionism: Waiting for big, “perfect” moments rather than celebrating the small.
Busyness: Constant distraction preventing mindful pauses.
Trauma and Hypervigilance: Seeking professional support if needed.
Practical Exercises and Tips
Five-Second Rule: Linger on each positive moment for at least five seconds.
Daily Gratitude Scan: Reflect on one nourishing moment before bed.
Mindful Check-Ins: Pause throughout the day (e.g., bathroom breaks) to notice how you feel.
Photo Journaling: Document small wonders to revisit when you need a boost.
A “Week of Glimmers” Practice
Day 1: Mindful Morning – Savor a quiet moment with a warm drink.
Day 2: Music & Mood – Listen deeply to a song that uplifts you.
Day 3: Nature Observation – Spend 10–30 minutes noticing subtle details outdoors.
Day 4: Nourishing Snack – Appreciate flavors and textures.
Day 5: Gratitude Note – Send a simple note of thanks to someone you care about.
Day 6: Self-Soothing Ritual – Enjoy a warm bath or foot soak.
Day 7: Reflection – Celebrate all tiny moments of relief you found.
Community and Connection
The importance of sharing glimmers in a supportive group.
How collective inspiration can validate and amplify our sense of hope.
Affirmations and Self-Compassion
“I am worthy of moments of peace, no matter what is happening in the world.”
“Small joys can coexist with big sorrows.”
Giving yourself permission to rest without guilt.
Science Behind Glimmers
Neuroplasticity: Brains adapt over time to what we repeatedly focus on.
Polyvagal Theory: Glimmers help us reach a safe and connected state.
Heart Rate Variability: Positive focus supports emotional regulation and well-being.
Practical Takeaways
Slow Down: Even a few seconds of positive focus can ease stress.
Micro-Breaks: Incorporate small pauses—like breath work or noticing something beautiful—into daily routines.
Intentional Gratitude: Regularly list small joys to build a habit of seeing the good.
Self-Compassion: Allow space for both pain and relief; they can coexist.
Seek Support: Professional help or community support can be invaluable if the heaviness persists.
Resources Mentioned
Sensitive Empowerment Community: A safe space to share experiences and connect with peers who “get it.”
One-on-One Sessions: Personalized video sessions with me from anywhere in the world.
Online Courses: Seven courses designed to help sensitive and neurodivergent people reduce challenges and thrive.
Practitioner Directory: Find therapists and coaches experienced in high sensitivity and neurodivergence.
Free Self-Compassion Video: A simple technique for building kindness toward yourself.
Stay Connected
Newsletter: Get gentle reminders, supportive insights, and special discounts.
Guided Meditations: Explore guided meditations and more episodes on self-compassion, emotional regulation, and empowerment.
Final Thought
No matter how dark life can feel, tiny moments of beauty remain accessible. By purposefully seeking out these glimmers, you develop a protective buffer for your sensitive nervous system. Over time, those small moments accumulate and gently reshape your day-to-day experience into one with more calm, resilience, and hope.
Thank you for spending time with me here. You are not alone, and even the smallest spark of light can make a meaningful difference.
~Julie Bjelland, LMFT, is a licensed psychotherapist, author, and founder of Sensitive Empowerment. She is known for developing innovative, easy-to-implement tools that help balance the sensitive nervous system, reduce challenges, and empower individuals to excel in their unique talents. Julie has created a global hub of support, including online courses, the Sensitive Empowerment Community—a nurturing sanctuary for sensitive and neurodivergent individuals—a globally top-ranked podcast, articles, free webinars, and more. Her passion is helping to create a world where differences are embraced as strengths and celebrated. Learn more at JulieBjelland.com.
Discover how tiny “glimmers” of relief can anchor us when life feels overwhelming—especially for sensitive, autistic, and neurodivergent individuals. In this episode, Julie Bjelland shares heartfelt reflections on grief, practical techniques to train your brain to notice the good, and supportive strategies to cultivate resilience and hope.