Understanding Seasonal Mood Changes

Do you feel a little flat right now—low mood, low motivation, or reaching for comfort foods more than usual? You’re not alone. Many people notice a dip in energy, mood, and drive during this time of year. Your brain chemistry, hormones, light exposure, and gut health all influence how you feel. Understanding these connections can help you restore balance naturally and regain clarity and motivation.

The Mood Dip Is Real

Periods of excitement, novelty, and social interaction boost dopamine—your “motivation and reward” neurotransmitter. When those peaks shift into a calmer, more routine rhythm, dopamine can temporarily drop, leaving you feeling uninspired or less energized.

At the same time, shorter daylight hours can reduce serotonin, the neurotransmitter that regulates mood, sleep, and calmness. This combination often contributes to what’s commonly called the winter blues or Seasonal Affective Disorder (SAD), which is linked to changes in light exposure and circadian rhythms.

Your Mood Messengers: Serotonin and Dopamine

Your emotional state is influenced significantly by serotonin and dopamine. When these neurotransmitters are out of balance, your mood, motivation, and energy can shift quickly.

Serotonin

Serotonin is your body’s natural “feel-good” chemical. It supports calmness, emotional stability, and restful sleep. Because serotonin is made from the amino acid tryptophan—and 90% of it is produced in the gut—nutrition and gut health are major contributors to your serotonin levels.

When serotonin dips, you may notice:
● Sadness or moodiness
● Trouble sleeping
● Sugar or carb cravings
● Feeling emotionally “flat”

Dopamine

Dopamine fuels motivation, pleasure, and focus. When dopamine is low, everyday tasks can feel harder, and it’s common to seek stimulation from sugar, caffeine, or screens to compensate.

A low-dopamine pattern may look like:
● Low motivation or difficulty focusing
● Fatigue or apathy
● Reduced ability to feel pleasure
● Craving stimulation

When both serotonin and dopamine are low, it can feel like your brain is running on empty.

Light and Circadian Triggers

Winter brings shorter days, less natural light, and more time indoors. Light exposure directly impacts serotonin and melatonin—two chemicals that regulate your sleep-wake cycle and mood. Less daylight can reduce serotonin while increasing melatonin, contributing to fatigue and a lower mood. Disrupted circadian rhythms can also interfere with dopamine signaling, making motivation even harder to access.

6 Natural Ways to Support Your Brain Chemistry

You can absolutely support your mood through simple, daily functional strategies:

1. Get Morning Light
Just 10–20 minutes of morning light helps regulate circadian rhythm, boost serotonin, and support a more stable mood.

2. Eat to Feed Your Brain
Your brain requires nutrients to build neurotransmitters:
● For serotonin: tryptophan-rich foods like turkey, eggs, oats, salmon, seeds
● For dopamine: tyrosine- and phenylalanine-rich foods like chicken, fish, legumes, nuts
● Include B-vitamins, magnesium, zinc, and omega-3 fats—key cofactors for brain chemistry

3. Move and Rest Your Nervous System
Exercise boosts dopamine and serotonin while lowering cortisol, your stress hormone. Pair movement with rest—breathwork, yoga, or time away from screens—to support nervous system balance.

4. Protect Your Sleep
Quality sleep restores neurotransmitter levels. Aim for 7–9 hours nightly, reduce blue light exposure before bed, and establish a calming evening routine.

5. Support Your Gut Health
Your gut communicates directly with your brain. Fermented foods like kefir, sauerkraut, and kimchi—as well as fiber-rich foods—help balance your microbiome, which influences serotonin production.

6. Stay Connected and Engaged
Human connection and meaningful engagement boost dopamine and oxytocin. Reach out to friends, join a group, volunteer, or pursue a hobby that excites you.

When to Look Deeper: Functional Testing Options

If your mood or motivation remains low, functional testing can help identify what’s out of balance. Testing doesn’t replace care—it personalizes it.

● Neurotransmitter testing for serotonin, dopamine, and GABA metabolites
● Vitamin D levels, often linked to mood changes and serotonin activity
● Micronutrient testing for B-vitamins, magnesium, zinc, and iron
● Cortisol/adrenal rhythm testing to understand stress patterns
● Gut or microbiome testing to evaluate digestive influence on neurotransmitters

Feeling low doesn’t mean something is wrong with you—it often means your body and brain are adapting. With the right support, your energy, clarity, and motivation can return naturally. And if they don’t, personalized functional testing can help uncover what your body needs next.