How to Increase Endorphins + Serotonin Naturally

This topic is one I can personally relate to. Like so many others, there have been seasons in my life when I’ve felt “down.” That can show up in all kinds of ways, from being in a funk for a day or feeling moody at certain times of the month, to experiencing the winter blues or, in more serious stretches, true anxiety or depression.

I’ve been through each of these at different times and have tried countless ways to move through them. The beautiful part of that journey is that it deepened my passion for natural wellness and shaped the approach I take today in both education and revitalization for our guests at the spa.

These days, I still have moments when stress and overwhelm creep in and affect my energy or mood (which I’ll talk about later in this post), but now I have a much clearer wellness roadmap that helps me stay as balanced as possible through life’s ups and downs.

I’m not a doctor, so I can not give medical advice (especially for more serious depression and anxiety), but as a health coach and someone who has tried different remedies to keep balanced, I hope my insights can help.

That feeling of being blah or low energy for no clear reason is often your body’s way of saying it’s low on the two key “feel-good” messengers: endorphins and serotonin.

When these natural chemicals are flowing, you feel lighter, calmer, more focused, and even more resilient. When they dip, stress, sadness, or irritability can pop up. The good news is, you can boost both of them naturally through simple, science-backed habits.

1. Move Your Body for Joy

Personally, I think movement and exercise might be one of the most effective rituals available to us as a natural mood booster. No matter how “blah” I’m feeling, once I go for a run, especially outdoors, I’m instantly in a better mood.

Lately, my husband and I have started a routine where we run down Blackstone Boulevard, then head straight into the sauna, followed by a green juice (for me- Dan still can’t stomach celery!). This simple ritual makes us feel our absolute best. Dan described it perfectly the other day: “It feels like a natural high.”

Then there’s my weekly hot yoga class, which is another non-negotiable for me. I’m actually planning to try to add another type of class next month just to mix things up and keep it fun (I’d love suggestions!).

It’s scientifically proven that physical movement releases endorphins, the body’s natural painkillers and mood lifters. But it doesn’t have to be intense or structured. Even ten minutes of movement that feels good to you, a walk, a stretch, a little dance around your house (Zumba maybe?), or even a sauna session can create a measurable shift in your mood and mindset.

Try to choose one form of movement that feels nurturing, not like a dreaded chore. Do it daily for one week and notice how your energy, patience, and outlook change.

2. Nourish with Mood-Lifting Foods

Ahh, this is such a powerful one. Food is medicine.

I’ll be honest, as a teen and through my early twenties, I wasn’t focused on nourishing my body. Fast food, late nights, and sugary coffee runs were the norm (and not surprisingly, that was also the season of my life when I experienced more frequent depressive moods).

Now, I try to follow the 80/20 rule: 80% nourishing, 20% flexibility. My 80% is still built around foods I love, but I’ve learned to make healthier versions that keep me feeling grounded.

Serotonin, one of our main “feel-good” chemicals, is produced mainly in the gut, which means our nutrition directly impacts our mood. To naturally support serotonin production and overall gut balance, try to focus on:

• Tryptophan-rich foods: turkey, eggs, nuts, seeds, and oats

• Omega-3 sources: salmon, sardines, chia seeds, flaxseeds, walnuts

• Fermented foods: yogurt, kefir, sauerkraut, kimchi, miso

  
  

Add in veggies that boost mood and energy like spinach, kale, sweet potatoes, broccoli, and beets, all rich in folate, magnesium, and B vitamins that support brain chemistry and energy metabolism.

Pair these with complex carbs such as quinoa, brown rice, sweet potatoes, and oats, and plenty of colorful produce to fuel your brain and body for steadier energy and happier hormones.

At-Home Spa Ritual Idea: Enjoy a warm herbal tea after meals like chamomile, lemon balm, and add our ginger elixir to soothe digestion and calm the nervous system.

3. Get Daily Sunlight + Grounding Time

My morning walk with my husband and french bulldog are also non negotiables in my wellness routine. There is something so healing about clearing my head with a nice long walk.

Sunlight helps the body produce both serotonin and vitamin D, both essential for mood regulation. Even 15 minutes outside, especially in the morning, can make a difference. I also take a vitamin D supplement to help move the needle.

If you live in a cloudy region like Rhode Island in the late fall and winter months, you could try a light therapy lamp, an infrared sauna, or schedule short breaks outdoors between clients or meetings.

4. Support Your Nervous System

This is such a big focus in my life and honestly, one that could always use even more attention. Stress management really needs to be a daily priority, because being in a high-pressure position as a business owner and a mom means I’m often moving through life in a state of constant stimulation.

It’s not something I can fully control, nor would I want to, because I genuinely love both roles. The challenges are just part of the territory. But what I can control is how I support my body to handle that stress load. Setting a strong foundation for my nervous system allows me to stay more grounded, patient, and resilient even when life feels full.

To help “detox” my mind and body from stress, I’ve built daily and weekly rituals:

• Daily emotional-cleansing breathwork and lemon water

• Infrared sauna sessions

• Therapy and self-reflection

• Journaling to process emotions

• Spa therapies like massages and facials

• Movement: running, yoga, and daily walks

• Healthy eating that stabilizes energy and mood

• Tea rituals: herbal adaptogens like ashwagandha, rhodiola, or holy basil

• Family time and connection

  
  

Chronic stress suppresses serotonin and floods the body with cortisol; the opposite of what you want for steady energy, peace, and focus. To rebalance, focus on nervous-system-soothing habits like the ones above that regulate your breathing, calm your mind, and remind your body it’s ok to rest.

At Citron, we integrate these same principles into our treatments. Our infrared therapy, aromatherapy, customized massage techniques, and wellness-focused facials are intentionally designed to help your nervous system shift from stressed to a calm state, creating the space for healing and restoration.

5. Cultivate Connection + Gratitude

This is an area that means so much to me, yet, like many busy professionals and parents, it’s one that can easily slip through the cracks. As a mom and business owner, there are seasons when my energy feels completely spoken for, leaving little left to give beyond my immediate family.

When stress is high, I tend to feel more introverted, almost like my body craves solitude and downtime to recharge before it can reach outward again. But what I’ve learned is that connection doesn’t always have to be big or time-consuming.

Texting a friend to check in, hugging my daughters a little longer before school, having a laugh in the break room with the ladies at work, or smiling at a guest are small, mindful moments that nourish that natural human need to connect.

Human connection increases oxytocin, which in turn amplifies serotonin and endorphins, the very chemicals that lift our mood and balance our emotions. Even the simplest acts of connection have a measurable effect and ripple outward into how we feel for the rest of the day.

I’ve noticed that when I slow down and truly connect with someone, it shifts my entire mood.

Each morning, after my breathwork, I take a few minutes for a gratitude practice, reflecting on the relationships and experiences I’m thankful for. It helps me focus on all that’s going right, and it’s a small but powerful way to start the day with a positive perspective.

Your mood is a combination of your chemistry, your habits, and your daily rituals. By gently supporting your endorphins and serotonin, you’re also supporting your radiance, your resilience, and your capacity for joy.

I hope this blog inspired you or gave you some ideas, and that you know you're not alone in your wellness journey!