Hi Sue,

Just some basic guidelines:

Restrict intake of refined sugar, or consider entirely eliminating refined sugar and carbs if particularly sensitive.

Restrict or eliminate caffeine.

To boost your serotonin levels, organize your diet around:
1. High-tryptophan protein, such as turkey - a high-protein diet is not recommended, but you do need at least some protein in each meal and most snacks.
2. Whole grains - expecially those you cook, like brown rice, millet, barley, oats, amaranth. Don't rely solely on ww bread or cold cereals. Your body needs nutrients from a wide variety of foods.
3. Beans & legumes - good protein sources
4. Root veggies - such as potatoes, sweet potatoes, carrots, onions, rutabegas, and turnips; as well as squash and pumpkins.
5. Nuts (approx. 10 nuts is a serving, or 1-2 T of nut butter - don't go overboard) - these contain essential fatty acids and a small amount of protein.
6. Seeds(1-3 T per day)
7. Green, yellow, red, and leafy veggies (good source of B vitamins, which turn trytophan into serotonin)

Drink plenty of pure water.

Consider taking supplements, such as B complex and fish oil.

Try taking breaks to do self-calming/soothing things such as deep breathing and gentle yoga stretches and try to eliminate extra stimulants, such as loud music, bright lights, etc.

Hang in there!