It's only natural to be a little worrisome as you prepare for surgery.  Here are a few  tips and strategies to recognize anxiety and what you can do to help manage it.

It's natural to feel a bit uneasiness about an upcoming surgery. An illness or injury requiring surgery is a life-event, and it's perfectly reasonable to feel concerned.

Maintaining a positive attitude and a sense of calmness is important. Staying optimistic can support the body's immune system and optimal as you prepare for surgery.

In this article we'll offer a variety of tips and strategies to recognize anxiety and techniques to help manage it.

What Is Anxiety?

When we're anxious, the body's sympathetic nervous system—the fight/flight/freeze response to perceived danger or a stressful situation—is triggered. This involuntary response includes the release of hormones that increase the body's alertness and heart rate and infuse the large muscles (used for fighting or fleeing) with extra blood.

While all this can be useful when the danger is real, when anxiety becomes chronic or out of proportion to particular circumstance, it can create additional physical, emotional and interpersonal problems.

Symptoms & Effects of Anxiety

 Along with an increased heart rate, other common physical and psychological symptoms of anxiety include: 

• Shallow rapid breathing
• Tingling or numbness in hands and feet
• Tension in neck, jaw or shoulders
• Excessive worrying
• Obsessive thinking about worst-case scenarios
• Overestimate the likelihood of negative things happening
• Underestimate your ability to cope if something negative does happen
• Loss of confidence in yourself
• Avoiding (i.e. trying to ignore) the issue that's overwhelming you
• Feelings of irritability and hopelessness
• Fear of being dependent or incompetent

Now that you have a sense of how anxiety might appear—i.e. its symptoms and effects—let's have a look at some effective ways of relieving anxiety.

How to Relieve Anxiety Before a Surgical Procedure

In the days and weeks before your surgery, here's what you can do to keep your body calm and relaxed; and your mind uplifted and optimistic. 

1. Get Informed About the Procedure and Recovery

Oftentimes we feel anxious about an unknown: something we've never experienced before. Being well-informed about the particular surgical procedure you or your loved one is about to undergo, can help dispel some of that anxiety. Consult with your medical team to understand the procedure and what to expect during recovery.

2. Experiment with Relaxation Techniques

There are many helpful relaxation techniques, mindfulness and meditation practices you can practice. Here is a list of popular free apps that are available to support deep calm and positive thinking.

• Mindfulness-Based Stress Reduction(MBSR). This well-known and highly-respected program offers a variety of stress-reduction exercises, including a breath meditation and a body scan.
• This app offers new meditations each day, along with progress trackers, and seven-day and 21-day programs for beginners. Where to find the Calm app: Apple Store and Google Play
• Smiling Mind. This app was developed by a professional psychologist to encourage mindfulness practice as a pillar of wellness. Where to find the Smiling Mind app: Apple Store and Google Play
• Insight Timer. This well-known app offers a variety of guided meditations and a tracker that allows you to chart your progress. Where to find the Insight Timer: Apple Store and Google Play

3. Counseling from a Trained Professional

Sometimes what's most helpful for relieving anxiety is to speak with a trained mental health professional. Your healthcare provider can provide a list of counselors, therapist and or local organizations to support you. Do not hesitate to take advantage of this valuable resource.

4. Tap into the Healing Power of Smiling & Laughter

Laughter is often is said to be the best medicine. Enjoy time with friends and family. Spend time enjoying a lunch or dinner date, movie or game night, or any of your favorite pastimes.

 It is also known that a smile initiates a host of beneficial biochemical changes. In fact, smiling is one of the best things we can do for our physical and psychological health. It activates a variety of super-powers, and can be a great way to help you prepare for an upcoming procedure.

So, make it a habit of gently smiling—your body will thank you, and you'll discover how contagious a smile can be.

Consider giving these tips and strategies for staying calm and optimistic, you'll be able to enjoy the time leading up to your surgery and help set the stage for a successful recovery.

Here at Church Home LifeSpring we’re dedicated to support and empower our patients to maintain a healthy quality of life. Contact us to learn how our team can help you during your post-surgery recovery.

To your health & happiness!