Thread by @LORWEN108

I'm 63.

I blamed age for slowing down...

But age wasn’t the issue.

Something deeper was silently draining me.

Here are 7 ways to stop burnout, cure anxiety, and conquer depression. (before it becomes irreversible!)

You’re not lazy. You’re not broken.

Your SEROTONIN is low, and it’s destroying your mental health.

It’s the hidden reason you feel burned out, anxious, and depressed.

Healthy serotonin levels keep you calm under pressure.

It regulates your mood, focus, and energy.

When it’s low, everything feels like too much.

So, what causes low serotonin?

There are 3 ways seratonin drops and you get stuck in survival mode:

1. You start ruminating (which fosters poor sleep).

2. You eat poorly and do repetitive behaviors-like scrolling (FOMO and panic increases)

3. You stay indoor without sunlight.

When you feel unmotivated and lethargic..

1/ Negative self-talk starts showing up:

"I've never been organized."

"I suck at the details."

"I'm not enough."

But really, your SEROTONIN levels have dropped.

And, they drop even further because you hate on yourself.

What else is going on?

2/ Your gut biome's get messed up by eating sugar and processed foods.

This sabotages your SEROTONIN levels.

90% of serotonin is produced in the gut, not the brain.

Feed your gut with good microbiome: fiber-rich plants, fermented foods (like kefir, kimchi), and lots of water.

3/ Get tryptophan from your food. It builds SEROTONIN resources.

Pair protein-rich foods like turkey or eggs with whole grains to boost serotonin naturally and help it cross the blood-brain barrier.

Eat real, whole meals, not just crappy snacks.

4/ Get good physical exercise. It raises SEROTONIN levels.

How: Walking increases neurotrophic brain factors that stimulate serotonin receptor sites in your brain.

You don’t need the gym.

Walking outdoors for 30 minutes or more changes everything.

5/ Get plenty of good sleep.

Your body builds serotonin resources during the day, but converts it to melatonin at night.

Poor sleep disrupts this cycle, lowering both mood and sleep quality.

Try to go to bed and wake up at the same time daily.

9 -10 hours of excellent sleep is optional.

Most of us get far less.

Try to catch a 9-hour sleep day at least once a week.

6/ Sunlight is critical to regulate SEROTONIN levels..

Serotonin is made from tryptophan, but ONLY when your body gets sunlight.

Sunshine helps regulate serotonin through the skin and eyes (via vitamin D synthesis and circadian rhythms)

Your brain converts tryptophan into serotonin, stabilizing your mood and lowering your anxiety.

Even 15–30 minutes outside daily will shift your mental state.

7/ Neuroscience proves mental overload depletes SEROTONIN levels.

Mental overload happens when you're constantly scrolling social media, task switching, and attending to endless beeps and notifications.

All of these scattered activities make it harder to achieve mental rest.

And, mental rest --where you put your phone down, close your computer, and take a device break--restores SEROTONIN levels naturally.

Block out 30 minutes a day for stillness or walking outdoors without devices.

Natural ways to elevate SEROTONIN are everywhere.

You don't need to depend on meds like SSRIs -- Prozac or Zoloft.

Take advantage of the power of nature, good food, rest, and sunlight.

I'm Lorwen, a clincal psychologist PhD @UTAustin with a Postdoc from @Harvard x.com/Harvard and I help people recover happiness.

If you're ready to break free from painful patterns, book a call with me to map your path to mental freedom:

calendly.com/lorwen_consult…