At first glance, serotonin seems to be something purely biological: a neurotransmitter, a "chemical messenger" that helps the brain communicate with itself. But when we look more closely, we realize that serotonin not only influences our mood—it shapes how we think, interpret the world, react to challenges, and, most importantly, how we build our lives. mindset.

In other words, it's a kind of "fertile ground" for the mind. So, when the level is adequate, it's easier to think clearly, stay focused, feel motivated, and see possibilities. On the other hand, when it's low, the brain begins to distort perception automatically: the world becomes grayer, challenges seem impossible, and small problems take on enormous proportions.

This is where the serious conversation begins: there is no such thing as deep mental reprogramming when the brain is functioning in a chemical scarcity mode.

And that's why understanding serotonin is so important for those seeking well-being, purpose, self-awareness, and inner transformation.

What is serotonin?

Serotonin is a neurotransmitter It is responsible for regulating mood, sleep, memory, appetite, digestion, motivation, and overall sense of well-being. It also participates in neuroplasticity—the brain's ability to adapt and create connections.

“"Serotonin is the neurotransmitter responsible for regulating mood, well-being, and emotional stability."”

Despite being known as the "happiness hormone," the truth is that it does much more than that: it helps keep the mind balanced and functional.

How serotonin is produced

Most of the body's serotonin—about 90 ITP3T—is produced in the gut. The other 10 ITP3T are produced in the brain, especially in regions linked to emotions and decision-making.

But then, what determines its production?

• Presence of tryptophan (an amino acid found in foods such as eggs, chicken, chickpeas, and bananas).
• Exposure to sunlight.
• Body movement.
• Regulated sleep.
• Positive emotional states.
• Social connection.
• Mindfulness and breathing.

The myth of the "happiness hormone"“

Serotonin doesn't automatically make anyone "happy." Instead, it creates emotional stability. It's like cleaning the pool water before swimming: it prepares the emotional system so that more positive and constructive thoughts can emerge.

How serotonin affects the brain

Serotonin, mood, and emotional stability

When serotonin levels are balanced, the brain functions more smoothly. prefrontal cortex The part responsible for reasoning, decision-making, and planning functions clearly. However, the... amygdala, The region associated with fear and anxiety remains calmer.

 “"Serotonin helps regulate mood, anxiety, and emotional stability, causing the brain to respond with less impulsivity and more clarity."”

The role of the prefrontal cortex and neuroplasticity

Positive emotional states increase the brain's plastic activity, or neuroplasticity. This means that creating habits and dismantling limiting beliefs becomes easier when brain chemistry is cooperating.

In this sense, serotonin acts as a kind of "neural lubricant" that allows the brain to learn, unlearn, and relearn more quickly.

Serotonin and Mindset: The Deep Connection

How serotonin influences automatic thoughts

Automatic thoughts are those that arise effortlessly: "it won't work," "I'm not good enough," "I can't do it." They appear more often when serotonin levels are low.

This happens because the brain perceives the environment as more threatening than it actually is.

Why low serotonin reinforces limiting beliefs

Furthermore, low serotonin levels reinforce limiting beliefs. After all, when serotonin is low, the brain has difficulty regulating emotions and therefore reacts in a more negative, impulsive, and exaggerated way.

That inner phrase, "I can't," might seem truer in these moments. Not because you've changed, but because your chemistry has changed.

Self-sabotage explained from a neurochemical perspective.

Self-sabotage is usually not laziness—it's a brain state that attempts to avoid discomfort. Therefore, when serotonin levels are low, simple tasks seem more difficult, motivation disappears, and the brain seeks immediate gratification to compensate.

This leads to procrastination, lack of focus, and impulsivity.

 “"Low serotonin levels can increase self-sabotage, as they make it more difficult to regulate emotions and maintain motivation."”

Serotonin, Mindfulness and Positive Psychology

How mindfulness modulates serotonin.

Practices of mindfulness They reduce amygdala activity and increase serotonin production. Studies show that even a few minutes a day can raise levels of well-being and emotional balance.

Meditate, Breathing and simply returning to the present moment creates brain connections that change the internal state.

The science of gratitude

Gratitude activates brain regions related to the release of serotonin. That's why simple exercises—such as List three good things in the day. — have such a powerful effect on changing mindsets.

Focusing on the present reduces rumination.

Rumination is excessive negative thinking. The practice of mindfulness It reduces this mental looping, and that directly improves brain chemistry.

 Serotonin and NLP: How brain chemistry facilitates (or hinders) belief change.

NLP techniques work best when the nervous system is stable. That's why, before changing a belief, we use breathing, grounding, and... mindfulnessThey adjust serotonin levels.

Thus, when the chemistry is balanced, it becomes easier to alter mental images, memories, and internal dialogues—the three pillars of NLP submodalities.

Before using techniques like Swish, Anchoring, Reframing, or Positive Intention, it's ideal to prepare the brain. Serotonin acts as a bridge between biology and behavior.

The impact of serotonin on behavior and habits.

Serotonin increases the sense of capability. With more of it circulating, tasks cease to seem like threats and become achievable challenges. This creates consistency, perhaps the greatest transformative factor in any area of life.

On the other hand, low serotonin increases indecisiveness and insecurity. Balanced serotonin, however, promotes calmer, less impulsive decisions that are more aligned with purpose.

Therefore, when the level is low, the brain conserves energy — and this generates procrastination. It's not a lack of willpower: it's biology.

Habits that naturally increase serotonin.

Natural light stimulates the production of the neurotransmitter. In addition, physical movement, including a light walk, also increases serotonin. And conscious breathing regulates the state of the nervous system via... vagus nerve.

The gut is called the "second brain" because it contains most of the body's serotonin. Therefore, a good diet rich in fiber, prebiotics, and foods containing tryptophan helps to balance mood and energy.

Meditation stimulates the natural production of serotonin and reduces cortisol (the stress hormone). Deep breathing and guided relaxation also help.

Affectionate contact, meaningful conversations, and a sense of belonging stimulate serotonin. After all, we are neurobiologically designed for connection.

Furthermore, serotonin is a precursor to melatonin, the hormone that regulates sleep. Therefore, those who sleep better produce more serotonin the following day—creating a positive cycle.

When serotonin levels are low — and how this manifests in daily life.

• Recurring negative thought: The mind begins to interpret everything through the lens of threat.
• Lack of energy and motivation: The tasks seem bigger than they actually are.
• Anxiety, irritability, and reduced focus: Low serotonin levels increase internal noise, hindering mental clarity.
• Why does nothing "move forward" during these periods? When brain chemistry is out of balance, any change requires a lot of effort—which is why many give up before seeing results.

How to transform your mindset through the chemistry of well-being.

Before attempting to change beliefs, habits, or behaviors, it's necessary to stabilize the body. This is NLP applied with neuroscience.

Therefore, you can use practical techniques by combining the three approaches:

• Mindfulness to reduce mental noise.
• Positive Psychology to guide the focus.
• NLP for reprogramming patterns.

Furthermore, conscious repetition, accompanied by a favorable emotional state, creates neural connections. This is how a new mindset is born.

Conclusion

Serotonin is much more than a neurotransmitter: it's a bridge between biology, emotion, and behavior. Therefore, when it's balanced, life flows more smoothly. Thoughts become clearer, emotions are more stable, and motivation arises naturally. And it's in this state that reprogramming your mindset ceases to be a tiring effort and becomes a natural, consistent, and enjoyable process. In short, if you want to transform your mind, start with your body, because its chemistry creates the terrain where your thoughts grow.

FAQ: Questions and answers about serotonin

1. What is serotonin?

Serotonin is a neurotransmitter responsible for regulating mood, well-being, sleep, digestion, memory, and emotional stability.

2. How to increase serotonin naturally?

Sunlight, movement, a diet rich in tryptophan, meditation, social connections, and regulated sleep are natural ways to increase serotonin.

3. What is the relationship between serotonin and anxiety?

Low serotonin levels increase amygdala activity, intensifying anxiety, irritability, and feelings of threat.

4. Does serotonin really help change your mindset?

Yes. Serotonin improves neuroplasticity, facilitates the reprogramming of beliefs, and reduces self-sabotage, creating a favorable emotional state for consistent change.

5. Are serotonin and dopamine the same thing?

No. Dopamine is linked to motivation and reward; serotonin to emotional stability and well-being. Together, they balance human behavior.

Image: Freepik

Marcel Castilho

Marcel Castilho is an expert in neuromarketing, neuroscience, mindfulness and positive psychology. In addition to being an advertiser, he also has a Master's degree in NLP – Neurolinguistic Programming. As the owner and founder of the communications agency VeroCom and also of the digital agency Vero Contents, he has been studying human behavior for over 30 years.