12 Daily Habits That Could Be Lowering Your Serotonin and Increasing Your Anxiety

Serotonin, often called the "feel-good" hormone, plays a crucial role in regulating mood, sleep, digestion, and overall well-being. When your serotonin levels are balanced, you feel happier, calmer, and more emotionally stable. But did you know that certain daily habits could be lowering your serotonin and increasing feelings of anxiety and stress?

In this blog, we’ll explore 12 common habits that may be negatively impacting your serotonin levels—and what you can do to restore balance. As a health coach, I help individuals identify these hidden stressors and create personalized strategies to improve mental and physical well-being. Let’s dive in!

We live in a digital world, and while technology has its benefits, excessive screen time can be harmful to our mental health. Scrolling endlessly through social media, watching videos, or spending hours on your phone can disrupt serotonin production. Studies show that too much screen time can overstimulate the brain, disrupt sleep, and increase anxiety levels.

What to do instead: Set screen time limits, take regular breaks, and engage in offline activities like reading, exercising, or socializing in person.

A sedentary lifestyle can contribute to low serotonin levels. Physical activity plays a key role in boosting mood and reducing stress. When you sit for long periods, circulation slows down, reducing oxygen flow to the brain and making you feel sluggish and anxious.

What to do instead: Aim for at least 30 minutes of movement daily—whether it’s walking, stretching, yoga, or dancing. Regular exercise naturally boosts serotonin and improves overall well-being.

Falling into bed after watching TV or being on your phone disrupts your body’s natural sleep cycle. Poor sleep quality affects serotonin production, making you more prone to anxiety and mood swings.

What to do instead: Create a relaxing bedtime routine. Avoid screens an hour before sleep, read a book, or practice deep breathing to promote restful sleep.

Dehydration affects brain function and can lead to fatigue, irritability, and anxiety. When your body lacks water, it triggers stress responses that lower serotonin levels.

What to do instead: Drink enough water throughout the day. Carry a water bottle with you and aim for at least 8 glasses daily to keep your body and mind hydrated.

Serotonin production is closely linked to sunlight exposure. Spending too much time indoors reduces your vitamin D levels and affects your body’s ability to produce serotonin.

What to do instead: Get at least 15–30 minutes of sunlight exposure daily. A short walk outside or sitting in natural light can boost serotonin levels and improve mood.

Constantly focusing on negatives reinforces anxiety and stress. The more you dwell on problems, the more your brain releases cortisol, the stress hormone, which lowers serotonin.

What to do instead: Practice gratitude daily. Keep a journal where you list three things you’re grateful for. Shifting your mindset towards appreciation can boost serotonin and promote emotional well-being.

While caffeine can give you a temporary energy boost, too much can disrupt serotonin balance. Caffeine increases cortisol levels, making you feel anxious and jittery.

What to do instead: If you feel anxious after coffee, reduce your intake. Opt for herbal teas or caffeine-free alternatives to support serotonin levels.

Low sunlight exposure leads to reduced serotonin levels, increasing the risk of anxiety and depression. Your body needs natural light to regulate mood and energy levels.

What to do instead: Try to spend time outdoors, even on cloudy days. If you live in an area with limited sunlight, consider a light therapy lamp.

Refined sugar causes blood sugar spikes and crashes, affecting mood stability. Since a large portion of serotonin is produced in the gut, poor diet choices can negatively impact your mental health.

What to do instead: Choose whole, nutrient-dense foods that support gut health, such as fruits, vegetables, and healthy fats.

Holding in stress and emotions puts your body in a constant state of tension, disrupting serotonin production and increasing anxiety.

What to do instead: Practice stress-management techniques like deep breathing, journaling, or talking to a friend or therapist.

Some people have trouble digesting high-fructose foods, leading to digestive issues that affect serotonin production.

What to do instead: Pay attention to how your body reacts to high-fructose foods and adjust your diet accordingly.

Trans fats, found in processed and fried foods, cause inflammation in the body. Chronic inflammation can interfere with serotonin production and contribute to anxiety.

What to do instead: Focus on anti-inflammatory foods like nuts, seeds, fish, and leafy greens to support brain health.

If these habits resonate with you and you’re ready to make changes that support your mental and physical health, let's chat. As a board-certified functional medicine health coach, I help women identify the root causes of stress and anxiety and create personalized strategies for balance and vitality.

Whether it’s improving hydration, getting more sunlight, or cultivating gratitude, we’ll develop a holistic plan to help you feel your best.

Book a free consultation today!

Each of these small lifestyle changes can have a profound impact on your mood, anxiety levels, and overall sense of well-being. Take control of your health, nourish your mind and body, and start feeling happier and more balanced today!