Facing surgery can be nerve-wracking, especially if it’s been years since your last experience under anesthesia. Like many others with anxiety and PTSD, I’m no stranger to overwhelming fears before surgery. I am having surgery this week. It’s only the second time in my life that I’ll be undergoing anesthesia, and with each day closer, the feelings of apprehension have intensified. The unfamiliar nature of surgery, combined with the unpredictability of the body’s response, can make those fears before surgery feel all-consuming. If you’re like me and find the anxiety surrounding surgery almost as daunting as the procedure itself, know that you’re not alone.
Understanding how to manage fears before surgery can be empowering and comforting. Anxiety before a medical procedure is perfectly natural, especially for those with past trauma or extreme anxiety, but with the right tools, you can prepare yourself mentally and physically for the experience. In this article, I am sharing 6 practical tips for overcoming fears before surgery. These tips are meant to guide you toward a calmer mind and greater peace of mind as you face your upcoming procedure. Let’s explore how to make your journey to the operating room as peaceful as possible.
Understand and Acknowledge Your Fears Before Surgery
The first step in overcoming fears before surgery is to acknowledge them. Anxiety often stems from a fear of the unknown, and it’s normal to feel this way before any procedure, especially one involving anesthesia. Rather than pushing those worries aside, take a moment to confront them. By naming and understanding your fears, you take away some of their power. Common concerns range from fear of pain and fear of complications to fear of not waking up after anesthesia. Each of these fears before surgery can seem daunting, but identifying them allows you to address each one directly.
One helpful exercise is to write down each specific fear you have regarding surgery. This can be anything from the effects of anesthesia to worries about post-surgery pain or recovery complications. Once you see these fears written down, you may find that some of them are more manageable than they first appeared. Often, fears before surgery can feel all-consuming when they remain unspoken, but confronting them in writing or by talking to a loved one can be incredibly grounding. Knowing exactly what you’re facing makes it easier to break down each fear and find ways to calm your mind about each concern.
Talk to Your Medical Team about Your Fears Before Surgery
One of the most effective ways to overcome fears before surgery is by discussing them with your medical team. Doctors, nurses, and anesthesiologists encounter anxious patients daily, so they understand these feelings well and are trained to provide reassurance. Communicating openly with your medical providers can help answer specific questions, ease uncertainty, and reduce the power of your anxiety. Simply knowing what to expect during each step of the procedure can be incredibly comforting and can help you feel more in control.
Prepare a list of questions for your medical team ahead of time. Some common concerns might include the type of anesthesia being used, potential side effects, steps for post-op recovery, or even details about pain management. Addressing these fears before surgery can be empowering, allowing you to take a more active role in your healthcare. Your medical team can offer information and explain the safety measures they follow, which can make the procedure feel more manageable and less daunting. If any concerns remain, don’t hesitate to ask for clarification or additional support. The more you know, the more at ease you’re likely to feel.
Practice Deep Breathing and Mindfulness Techniques
Mindfulness and deep breathing exercises can be extremely helpful for managing anxiety, especially in the days leading up to surgery. Deep breathing is particularly effective because it helps lower your heart rate and blood pressure, both of which are often elevated when we’re anxious. By focusing on each breath, you’re able to bring yourself back to the present moment, rather than letting fears before surgery overwhelm your thoughts. Deep breathing can calm your nervous system and make it easier to focus on positive outcomes.
One simple technique is to inhale slowly for a count of four, hold the breath for four, then exhale for four. Practicing this daily can help build a sense of calm and stability that can be especially helpful in the hours before surgery. Guided meditation videos can also help you center your thoughts and focus on the present, which can be invaluable when fears before surgery start to creep in. Some people find that starting and ending their day with a few minutes of breathing exercises creates a sense of calm that helps keep anxiety at bay. This routine can even become part of your pre-surgery routine, offering reassurance in the final hours before the procedure.
Create a Pre-Surgery Routine to Ease Anxiety
When you’re facing fears before surgery, establishing a calming pre-surgery routine can be a great way to ease your nerves. By creating a schedule or list of soothing activities, you’ll give yourself a sense of control and reduce feelings of helplessness. Having a relaxing evening the night before surgery, for example, can prepare your mind and body for the next day. Think of this routine as a way to “power down” your mind and body, letting you enter surgery feeling grounded and peaceful.
The routine could include things like a warm bath, journaling, listening to calming music, or watching a favorite movie. Setting out everything you’ll need for the day of surgery can also help you feel more prepared and less rushed in the morning. Try to make your surroundings as peaceful as possible, with comfortable clothes and small comforts like a favorite blanket or book ready for after your procedure. Taking these steps can reduce the fears before surgery that arise from feeling unprepared or rushed, helping you feel more at peace as you approach the big day.
Consider Calming Supplements or Medications
*(With Doctor’s Approval)
Another strategy for addressing fears before surgery is considering calming supplements or medication, but always with a doctor’s approval. In some cases, doctors may recommend a mild anti-anxiety medication to help you relax on the day of the procedure. Natural supplements, like melatonin for sleep, may also be useful if you’re finding it hard to rest. Taking steps to rest well in the days leading up to surgery can go a long way toward reducing pre-surgery nerves.
It’s essential to have an open conversation with your healthcare provider about any medications, supplements, or substances you’re taking, including cannabis, CBD, or other drugs. This discussion isn’t only about identifying options that could help ease anxiety; it’s also important for ensuring your doctor knows about all substances that might affect anesthesia effectiveness and safety during surgery. Many people feel reassured simply by knowing they have the option of anxiety medication if needed, but remember that any such approach should always be under professional supervision. By discussing everything openly with your doctor, you’ll gain added peace of mind and ensure a safer surgical experience.
Arrange a Supportive Environment for Recovery
Creating a supportive environment for recovery can also help to reduce fears before surgery. Knowing you’ll have someone there to help you after the procedure can be a major source of comfort. Whether it’s a family member, friend, or caregiver, having support lined up ahead of time can ease some of the anxiety that comes with anticipating your return home. Knowing that recovery will be smooth and supported allows you to enter surgery with one less thing to worry about.
Take some time to prepare your home so that it feels comforting and inviting when you come back. Set up a cozy recovery area with your favorite blankets, books, or TV shows ready to go. If you anticipate being unable to cook, consider preparing meals ahead of time and storing them in the fridge or freezer, so they’re easy for you or your family to heat up. Stock up on any special foods or dietary items you may need during your recovery, as well as any doctor-recommended supplies.
You might also want to do all the laundry, grocery shopping, and other tasks in advance so you don’t have to worry about them during your recovery. You can also write a list of chores that will need done during your recovery so that your support team knows, also include any errands such a picking up kids from practice or returning library books. The more organized and supported you feel, the less likely your fears before surgery are to resurface during recovery. By setting up a recovery plan, you ensure that you’ll feel safe and comfortable as you heal, allowing for a smoother, more peaceful experience.
Facing fears before surgery is a natural experience that many people go through, and it’s completely valid to feel anxious or overwhelmed. The good news is that there are practical steps you can take to ease those fears. By acknowledging and understanding your specific anxieties, speaking openly with your medical team, and creating a pre-surgery routine, you can gain a sense of control and calm. Each of these steps helps to ground you and reduce fears before surgery.
Additionally, calming techniques like deep breathing and mindfulness, along with approved medications or supplements, can be powerful tools in combating fears before surgery. Remember, your medical team is there to support you every step of the way, so never hesitate to reach out if you need reassurance. And once the surgery is behind you, allow yourself the grace to recover in a comforting and supportive environment. Recovery should be a time for healing and relaxation, not further stress or worry.
In the end, confronting and preparing for fears before surgery can not only make the experience smoother but also help you feel empowered. You’re doing the best you can in a challenging situation, and with each small step, you’re building resilience. Embrace these techniques, take it one day at a time, and know that you’re not alone in this journey toward health and healing. With the right preparation, you’ll be well-equipped to face your fears and move toward a successful surgery and recovery.
