10 Surprising Ways to Increase Serotonin Levels for Anxiety Relief

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If you’ve ever paid attention to the glow you feel after a great yoga class  or the calming sensation you get after spinning a fidget ring with some slow, deep breaths, that’s the effect of a mighty brain chemical called serotonin. Often called the “happy hormone,” or one of the brain’s feel good hormones, serotonin plays a big role in how focused, calm, and emotionally stable you feel. It’s one of those things where, when it’s good it’s great. Well, there’s always the other side of that statement. The good news? There are all kinds of effective ways to naturally increase your serotonin and get the effects of this feel-good hormone pumping.  If you’ve been wondering how to increase serotonin or are just looking for natural ways to ease anxiety and feel more like yourself again, you’re in the right place.

What Is Serotonin and Why Does It Matter?

Serotonin is a neurotransmitter, which basically means it’s a chemical messenger in the brain. It plays a crucial role in regulating your mood, emotions, sleep, appetite, and even digestion.  Often referred to as the “happy chemical,” serotonin is best known for keeping you calm, focused, and emotionally steady.

Low levels of serotonin have been linked to symptoms of anxiety, depression, and stress, which is why finding ways to naturally increase serotonin can be so powerful for your overall well-being. By understanding what serotonin is and how it impacts your mental health, you can start tapping into natural strategies that support your body’s ability to produce and balance this mood-boosting chemical.

Serotonin and Mental Health 

Serotonin has a direct impact on your mental health, especially when it comes to mood regulation and emotional stability. As mentioned,  when serotonin levels are at a normal level, you feel more focused, emotionally stable, calm and happier in general.  On the other hand, low serotonin levels are often associated with anxiety, depression, irritability, and sleep issues. 

Making sure you’re getting enough serotonin is essential for promoting mental health and emotional stability. Various factors, including genetics, diet, exercise, and environmental influences, can also affect serotonin production and activity in the body. But most importantly, you can increase serotonin levels to give yourself an extra boost of those happy chemicals.

Benefits of Increasing Serotonin Levels

When your serotonin levels are balanced, everything just feels a little bit better and lighter. You’re more likely to feel happy, calm, and in control of your emotions. No wonder it’s called the happy hormone! 

Here are some of the benefits of maintaining healthy serotonin levels:

• Improved mood and emotional stability

• Increased focus and mental clarity

• Reduced symptoms of anxiety and depression

• Better sleep quality and regulation

• Healthier appetite and digestion

• Better mental and emotional resilience 

• Enhanced overall sense of well-being and motivation

Simply put, boosting serotonin naturally is one of the most effective ways to feel more energized, emotionally resilient, and calm.

How to Increase Serotonin Levels: Natural Serotonin Boosters

Understanding how to properly improve your serotonin levels naturally can make a huge difference in how you feel. There are prescription medications (SSRI) that can help you with this, as well as natural serotonin boosters. There’s no wrong choice here – you do what’s best for you. 

Below are some of our top recommendations on increasing serotonin levels naturally and tips on how to incorporate these healthy activities into your everyday routine.

1. Get Sunlight Every Day

Exposure to natural sunlight helps trigger serotonin production in the brain. Just 10–20 minutes a day can make a noticeable difference in your mood and energy. Morning light is especially effective, helping to reset your circadian rhythm and balance hormones that impact stress and sleep. Try stepping outside with your morning tea or taking a midday walk to soak up those feel-good rays.

Bonus Tip: If you can’t get outdoors or live in a cloudy place, light therapy is an excellent remedy for treating disorders associated with lower serotonin levels, such as seasonal depression. 

2. Move Your Body Regularly

Exercise has all kinds of short-term and long-term benefits that flood into your mind and body. This is also why it’s one of the most effective ways to boost serotonin naturally. Activities like walking, yoga, dancing, or swimming stimulate serotonin production while also reducing cortisol, your stress hormone.

You don’t need to do any intense workouts either. It’s more about consistent movement when it comes to exercising for your mental health.  Whether it’s a quick stroll around the block with your dog, nightly yoga or an intense gym session, all forms of physical activity can help increase serotonin levels.

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

3. Nourish Your Gut

Did you know that up to 90% of serotonin is produced in your gut? Supporting gut health with a diet rich in probiotics, fiber, and whole foods can improve serotonin levels and mental clarity. Try adding fermented foods like yogurt, kefir, kimchi, and high-fiber options like leafy greens, oats, and flaxseeds to your meals.

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

4. Try Mood-Boosting Supplements

Certain natural supplements may help increase serotonin production. Look for mental health supplements like 5-HTP, L-tryptophan, vitamin D, omega-3 fatty acids, and magnesium. All of these are linked to improved mood and emotional stability.

Always consult with a healthcare provider before starting any new supplement regimen.

5. Treat Yourself to a Massage

Touch is powerful, especially for your mood. Whether it’s a quick shoulder rub from someone you love or a full-body massage at a spa, physical touch has been shown to naturally increase serotonin and dopamine levels. It also helps lower cortisol, the stress hormone, making it a simple yet effective way to relax your body and boost your mental well-being. Even scheduling a regular massage once a month can make a big difference in how you feel.

Bonus Tip: Use at-home massage tools from our mental health shop for a budget-friendly alternative. 

6. Meditate the Mood Swings Away

Need a quick serotonin pick-me-up? Meditation is a simple, soothing way to reset your nervous system. Just a few quiet moments each day can help increase feel-good chemicals and calm your mind. Light a candle, grab your favourite crystals for anxiety or fidget ring, and let the peace settle in.

Bonus Tip: Want to take your meditation to the next level? The Muse Meditation Headband uses real-time brain feedback to help you stay present and deepen your practice. It’s like having a personal meditation coach guiding you through the entire process. 

8. Prioritize Deep, Restorative Sleep

Quality sleep is essential for healthy serotonin levels. Your body naturally replenishes neurotransmitters while you rest, and poor sleep can disrupt this process, leading to all kinds of mood swings, brain fog, and increased anxiety.

Create a soothing nighttime routine: dim the lights, limit screen time, and consider calming self care items like lavender spray, soft weighted blankets, or herbal teas to help signal your brain it’s time to wind down. Add a worry stone or crystal for sleep to your bedside table for an extra layer of calming energy.

Bonus Tip: Try Wesper, a gentle, wearable sleep device designed to help track and improve your sleep patterns naturally. It helps you understand your sleep cycles, so you can create better habits that support serotonin production and mental wellness.

9. Find Healthy Ways to Manage Stress

Chronic stress zaps your serotonin and makes it harder to feel grounded and happy. That’s why stress management is a non-negotiable, especially if you have anxiety disorders or low resilience.

Journaling, stretching, spending time in nature, or using calming tools like a fidget ring, can interrupt spiraling thoughts and bring you back to center. The key is consistency: small, soothing habits add up to big emotional shifts over time.

10. Practice Mindfulness and Meditation

Mindfulness techniques, including meditation and deep breathing, can directly influence your brain’s chemistry. These practices help lower stress, balance emotions, and encourage the brain to produce more serotonin. Even just 5–10 minutes a day of intentional stillness can create lasting effects on your mood and resilience.

Bonus Tip:  Download the Mindfulness App and upgrade with our exclusive Anxiety Gone discount to get access to guided meditations, calming soundscapes, and serotonin-supportive practices that fit your lifestyle.

How to Increase Serotonin Levels Made Easy

Boosting serotonin can be as simple as a walk in the sun, a soothing massage, or a few mindful breaths. By incorporating these natural, feel-good strategies into your routine, you can support your mental health and navigate any hurdles (or panic attacks) that come your way, better. Whether you’re trying new tools like meditation headbands and sleep trackers to improve your habits or shopping our collection of gold and silver fidget rings for a calm strategy on-the-go, every small shift matters. Remember, your emotional wellness is worth the effort. For more tips, tools, and mental health gifts designed to support your serenity, explore the Anxiety Gone shop and stay connected with our wellness community.