If you are feeling anxious or nervous before a surgery, you are not alone. Many people experience preoperative anxiety, which can affect their mood, blood pressure, heart rate, and immune system. Anxiety can also interfere with your ability to follow instructions, recover well, and cope with pain after the surgery.
Fortunately, there are some strategies that can help you calm down before surgery and reduce your anxiety. Here are some tips that you can try:
- Learn about the surgery. One of the main causes of anxiety is fear of the unknown. By learning about the surgery, what to expect, how to prepare, and what the possible risks and benefits are, you can reduce your uncertainty and feel more confident. You can ask your doctor or nurse any questions you have, read reliable sources of information, or watch educational videos. However, avoid searching for horror stories or negative outcomes online, as they can increase your anxiety and are not representative of reality.
- Mindfulness and breathing exercises: Once you acknowledge your anxiety, adopting mindfulness practices can be a pivotal step. Engage in deep breathing exercises, which are known to be incredibly soothing for the nervous system. These exercises help you stay grounded and present, steering you away from anxiety-provoking thoughts. By focusing on your breath, you can attain a sense of balance and tranquility. You might also consider guided meditation sessions, which can facilitate a peaceful mind by diverting your focus towards positivity and calmness.
- Practice relaxation techniques. Relaxation techniques can help you lower your stress levels, relax your muscles, and calm your mind. Some of the common relaxation techniques are deep breathing, progressive muscle relaxation, meditation, guided imagery, and listening to soothing music. You can practice these techniques regularly before the surgery, and also use them on the day of the surgery to cope with any anxiety that arises. Additionally, engaging in activities that you find personally soothing — be it reading a book, listening to music, or taking a walk in nature — can serve as a tranquil retreat for your mind.
- Seek social support. Having someone you trust by your side can make you feel less alone and more supported. You can talk to your family, friends, partner, or a counselor about your feelings and concerns. You can also join a support group of people who have gone through or are going through similar surgeries. Sharing your emotions and experiences can help you vent out your worries and receive empathy and encouragement. Additionally, hearing others' experiences and words of encouragement can foster a positive outlook, aiding in calming your nerves.
- Use positive affirmations. Positive affirmations are statements that you say to yourself to boost your self-esteem, confidence, and optimism. They can help you challenge and replace any negative thoughts or beliefs that are causing you anxiety. For example, you can say to yourself: "I am strong and brave", "I trust my medical team", "I will get through this", or "I am doing this for my health and well-being". You can repeat these affirmations in your mind or out loud whenever you feel anxious or nervous.
- Distract yourself. Sometimes, the best way to calm down before surgery is to distract yourself from thinking about it too much. You can engage in activities that you enjoy and that keep your mind occupied, such as reading, watching a movie, playing a game, doing a puzzle, or knitting. You can also focus on the positive aspects of your life, such as your hobbies, goals, achievements, or gratitude list. By diverting your attention from the surgery, you can reduce your anxiety and improve your mood.
- Professional guidance and assistance: Lastly, do not hesitate to seek professional assistance if your anxiety becomes unmanageable. Therapists and counselors can equip you with tools and strategies to handle pre-surgery anxiety effectively. Furthermore, discussing with your medical team about the possible use of medications to manage extreme anxiety can also be a viable option.
Remember, the goal is to walk into your surgery with a sense of calm and preparedness. Engaging in techniques that soothe your mind and body will not only help you remain calm but also potentially contribute to a smoother recovery. It's important to tailor these strategies to what suits you best, ensuring that you approach your surgery with as much ease and tranquility as possible.
Learn to overcome anxiety before surgery in this following video: