Tips to Reduce Anxiety and Stress When You Need Surgery

Guest post by Martha (Marty) Dennen, LCPC SEP

Medical procedures such as surgeries can be anxiety-provoking and stressful. It can be difficult and scary to submit to needed procedures because it triggers fears of being out of control and of facing uncertain outcomes. Between the pre-test procedures, the surgery itself, and the never-quite-sure lengthy of post-surgery recovery time, the stress and anxiety can be downright overwhelming. To reduce anxiety, I have found the key is to prepare ahead of time. Here are some tips that I use myself and give to my clients to reduce anxiety and stress when you need surgery.

What can I do to lower my anxiety?

In a word – support. I ask my clients about who can be a support person as they go through these experiences. This can be a friend, a spouse, or a partner. Sometimes it’s not who you “think” it should be. If your partner can’t handle medical things, perhaps a friend can.

The point is to have someone who can listen and validate without criticizing. Having someone to share thoughts and feelings about surgery and medical procedures has been proven to be helpful. In addition, prayer support during this time can be soothing and helpful. Ask others to pray for you.

Part of getting support is getting informed. Get to know the surgeon (and medical team the day of the surgery) to the degree that you can. In advance of the pre-op meeting with your surgeon, make a list of what you want to know. Ask whatever questions you need to feel safe and informed. Consider bringing an advocate to write down the answers as an added resource. (Again, your advocate does not need to be your partner if they are not a good fit for this job.)

If possible before the surgery when you meet the anesthesiologist, ask:

• which medications will be used?
• what the method of administration will be (IV?, injection? mask?, pill?)
• what might you feel going under and upon awakening
• what side effects might you experience? like nausea, inability to urinate, swallow or move
• how long may side effects last?

Know that there is evidence about the benefits that having a local anesthetic at the incision sight can be valuable in lessening post-op pain, preventing PTSD, and aiding in recovery. Many surgeons now routinely do this but be aware that you can request it.

Also, use anxiety management techniques to reduce anxiety and stress when you need surgery. Here are some common techniques:

• grounding/centering
• box breathing/counted breath
• progressive muscle relaxation
• yoga
• walking meditation
• mind’s eye imagery

How to prepare for surgery

Your goal for preparing for surgery should be to go in calm, relaxed, prepared, and informed. That is because the more relaxed you are, the less active are the hard-wired survival responses like bracing and impulses in the muscles to fight or flee will be. In other words, your body will be prepared to cooperate with the surgeon and medical team rather than the animal instinct part of your body working against them.

This article by Somatic Experiencing Practitioner Twig Wheeler is a treasure trove of tips to reduce anxiety and stress when you need surgery, to help the body prepare for surgery, and to decrease your chances of any traumatic reaction to the surgery.

Related Reading: 5 Somatic Experiencing Exercises to Keep You Grounded

Finally, a way that I frequently help prepare clients for surgery is to give them a visualization that engages mind/body connections. This can be a helpful guide as you prepare for surgery.  Over the course of several weeks, frequently visualize a successful surgery process (almost as if it’s a movie), starting from the night before through the next day (or through rehab if that is part of your treatment plan).  Doing these frequent visualizations often reduces the intensity of anxiety and fears.

Here is a visualization that I made for a client who was facing surgery. This can be applicable to many medical procedures.

Visualization pre-surgery preparations

Find a comfortable and quiet space to sit. First, take a few deep breaths. Let your exhale be a little longer than your inhale.

Then think of a place, person, or thing that gives you pleasure or joy. As you do that, use all of your senses as you bring that place, person, or thing to mind. For example, fully see yourself by a waterfall and notice the sights, the sounds, the smells, and the things you can touch or feel on your skin. Spend a few moments here and notice how your body responds. Do you feel more relaxed and breathing more at ease?

Next, begin to recall the things that will be occurring as you anticipate your surgery. Gently move through your day and what will be happening. Make your imagery as detailed and visceral as you can and take your time with each step of the visualization. See yourself successfully and with ease going through each aspect of the day of surgery:

• Start with the night before and any need to rise early to drink or take meds.
• Notice the drive to the hospital
• Notice arriving and going into the hospital and being greeted by the staff
• Then notice being led to a room and changing your clothes and becoming familiar with the pre-op space. Listen to your favorite music if you can or hum a favorite song.
• Notice what happens next. Maybe you’re talking with your surgeon or the anesthesiologist. Take in the information and notice and ask any questions that you may have.
• Next, notice heading into the surgery room and accepting and taking in the space and the readiness in your body for the procedure to happen. Make contact with each member of the surgical team and feel their care. If you’d like, ask them to talk with you during the surgery, telling you how well it’s going. Gently tell yourself that you will be okay, and the surgeon will be skillful and will do this surgery well.
• Notice that you are waking up from surgery. Notice who is there to greet you and to ask about your pain. Notice that your needs are believed and met. Your body will feel very different and as you look down your chest may be wrapped and feel heavy. Tell yourself again that all is well, and the surgery was successful. Your body is already beginning to heal.
• Finally, notice the time you are well enough to go home. Take in the care of the loving friend or relative you’ve asked to be there to take you home. Feel how well the transport goes. And feel how good it is to be home and to rest.

My client reported afterward that she had a lot of success by following those steps.  She found that her anxiety dropped significantly, as she practiced the visualization prior to surgery. In addition, she noticed feeling less tension and more of a feeling of readiness and ease in her system. She was surprised at how calm she felt the day of surgery.

After surgery, her pain was actually lower than what her surgeon even expected it to be.  She reported really connecting with the thought that her body was already responding and beginning to heal itself.  She also felt mentally strong and more prepared for the recovery time that was needed later.  Since her surgery, she still uses this visualization for other medical procedures and she has been more calm overall about her physical health.

When you or a loved one is facing surgery, practice these steps to reduce anxiety and stress. At Life Care Wellness we can help you to reduce stress and anxiety for medical procedures or other situations.  If you’re in northern Illinois, please reach out to us for help to reduce anxiety in any aspect of your life.

Martha (Marty) Dennen, LCPC, SEP

Trauma and Eating Disorder Specialist.

Marty specializes in working with eating issues including Anorexia, Bulimia and Binge Eating. She also has many years of experience working with individuals with depression, anxiety, substance addictions, and childhood abuse. Her advanced training is in healing trauma and anxiety disorders from a somatic (body-centered) approach, and includes somatic touch skills to support individuals in finding inner strength and resources to cope with past and current challenges.