When you have Central Serous Retinopathy (CSR), how you start your morning matters. A lot. Cortisol naturally spikes in the early hours—it’s part of your body’s wake-up system. But if you’re waking into stress, rushing into screens, or skipping key rituals, you’re pushing those levels higher and increasing your risk of a flare-up.
I rebuilt my mornings with one purpose: lower stress before it can set the tone for the day. Here’s what made the biggest difference for both my mindset and my vision.
1. No Phone for the First Hour
It’s a rule now. No email. No news. No social. That instant hit of dopamine and stress, especially from scrolling, raises cortisol and puts your nervous system into fight-or-flight before you’ve even had water.
Instead: I wake slowly, breathe deeply, and keep my mind inward for a few minutes before letting the world in.
2. Hydration Before Stimulation
First thing in: 20–24 oz of filtered water with minerals or electrolytes. After fasting all night, dehydration can increase stress on your system—and your eyes.
I delay coffee for at least an hour to allow my natural cortisol rhythm to stabilize on its own.
3. Sunlight in the First 30 Minutes
I get outside—eyes exposed (no sunglasses)—even on cloudy days. Natural light anchors your circadian rhythm, regulates cortisol, and boosts dopamine and serotonin.
If I can’t go out, I sit near a window and move my body for 5–10 minutes. Eye health starts with light and rhythm.
4. Low-Stimulation Movement
I don’t start my day with hard workouts anymore. I do light stretching, Pilates, or a walk. The goal is to wake the body without triggering stress.
If I’m feeling tight or wired, I’ll stack breathwork with movement—something like box breathing while stretching my hips or back.
5. Gratitude or Intention Setting
Before diving into work, I sit with a journal and write:
- One thing I’m grateful for
- One thing I want to feel today (calm, steady, clear)
- One thing I’ll do to protect my eyes (less screen time, hydration, etc.)
It reframes the day before it starts trying to run me.
Final Takeaway
Your CSR management starts before the sun fully rises. When you anchor your nervous system early, you stabilize your entire day. And that means less tension, fewer flare-ups, and a deeper sense of control.
Wake with intention. Your eyes will thank you.
