Low Serotonin Symptoms You Might Be Ignoring (And What to Do)

Natural Ways to Support Low Serotonin (Without Overwhelm)

If you’re dealing with low serotonin, the last thing you need is more pressure. Fortunately, there are soft, sustainable ways to help your body start restoring balance – no extreme routines or quick-fix promises. The goal isn’t to “fix” yourself, but to create small healthy habits that nurture calm, clarity, and emotional strength over time.

1. Get more natural light

Serotonin production is directly influenced by sunlight. Even 10–15 minutes of early morning sun can help reset your mood, sleep, and energy.

Bonus Tip: Vitamin D and light therapy.

2. Nourish your body with serotonin-friendly foods

Focus on whole foods rich in tryptophan (like oats, bananas, and turkey), omega-3s, and fermented foods that support gut health, since most serotonin is made in your digestive system. With a little bit of research, you’ll quickly see how vital your gut health is to your mental health. 

Bonus Tip:  Beyond Body offers a fully customized wellness book designed around your unique body, goals, and lifestyle.

3. Try calming tools and rituals

Fidget rings, worry stones, and crystals for anxiety are perfect anxiety tools for on-the-go relief. They help ground your nervous system, reduce stress, and support emotional regulation. Try building a daily ritual using tools that soothe your senses.

4. Move your body more

Gentle movement stimulates serotonin release without draining your energy. Think of movement as medicine, not punishment.

Bonus Tip: Our readers get a 50% discount at Yoga Download. 

5. Prioritize rest and rhythm

Low serotonin often disrupts your sleep-wake cycle. Create a calming nighttime routine with soft lighting, relaxing scents, and zero screen time at least 30 minutes before bed. Tools like the SleepOn tracker can help you learn your sleep patterns and gently improve them.

6. Connect meaningfully, even in small ways

Text someone you love. Hug your pet. Send a handwritten note. Acts of connection and kindness increase oxytocin, which works closely with serotonin to stabilize mood and build resilience.

7. Consider gentle supplements (with guidance)

Magnesium, vitamin D, and 5-HTP are known to support serotonin production, but should be used mindfully and with your doctor’s input—especially if you’re already on medication.

8. Scent-Based Mood Anchoring

Use a specific calming scents (like lavender, bergamot, or vanilla) while doing something that brings you peace, like journaling, stretching or simply spinning your anxiety fidget ring. Over time, your brain begins to associate the scent with safety and calm, which can gently support serotonin production through emotional patterning.

9. Build a Joy Shelf or Corner

Create a small, dedicated space in your home filled with items that make you feel good. Think photos, healing crystals, notes from loved ones, or sentimental objects. Simply spending a few minutes a day near this space can lift your mood and activate your reward system.

10. Use Colour to Influence Your Mood

Surround yourself with serotonin-supportive hues like soft yellows, greens, and sky blues. These colours are associated with emotional balance and calm, and incorporating them into your wardrobe, workspace, or self-care items can subtly shift your emotional state.

11. Try a “Digital Dopamine Detox” Day

Dedicate one day a week to low-stimulation, tech-free activities that allow your brain to reset its natural reward system. This helps prevent dopamine burnout and creates space for serotonin to stabilize your mood and focus.

12. Splash into Cold Therapy (Gently)

Even brief exposure to cold, like splashing cold water on your face or taking a cool shower, can help reset your stress response and spark the release of mood-boosting neurotransmitters, including serotonin and endorphins.

Low Serotonin Shouldn’t Be a Quick Fix

If you’re experiencing signs of low serotonin, know this: your brain is simply asking for support, and there are so many gentle, healthy ways to give it exactly that. From nourishing your body with serotonin-boosting foods to building mindful rituals with fidget rings and self care, these small steps truly do add up.  For more support, inspiration, and mental wellness tools to help you on your journey, explore the Anxiety Gone shop and stay connected with our growing community of resilient hearts.