Having anxiety before surgery is completely natural—after all, it’s not something anyone looks forward to! Regardless of how many times you’ve experienced it, it rarely becomes any easier.
As a child, my parents would avoid telling me about an upcoming surgery until the night before. Even though this was the last possible moment, it would still cause a hysterical reaction from me. I could know a year or a day in advance, and my levels of anxiety would probably remain the same.
This natural anxiety, coupled with no food or drink for 12 hours before, would mean I would often faint before going down to the theatre.
Fainting before surgery is far from ideal—it heightened an already intense experience and ultimately amplified my anxiety for future procedures. Each time I faced a surgery, I found myself anticipating the possibility of fainting again.
Taking proactive steps to calm your mind and prepare your body can make a significant difference in how you approach the procedure and recover afterwards. By cultivating the right mindset, using mental tools to manage stress, and preparing practically for the big day, you can set yourself up for a smoother, less stressful experience and a faster recovery.
The importance of mindset
It is important to get yourself into a peaceful, calm state – both for your mental and physical wellbeing.
This will not only help you put your mind at rest but prepare your body physically for surgery.
Surgery already places significant stress on your body, and physical symptoms of anxiety can exacerbate this. Addressing your mental stress is crucial to minimising its physical impact and giving yourself the best chance for a smooth and successful recovery.
The science behind it
According to studies, “there is a significant inverse relationship between anxiety and recovery and effectiveness of anesthesia”.
Lower anxiety and stress levels before surgery improves the chance of a sped-up recovery. Less stress means less inflammation and faster tissue repair, enhanced immune function, and quicker mobilisation after surgery.
Getting into a calm state before surgery also allows for a more stable blood pressure and heart rate, reducing risk of complications.
And for the mind, reducing anxiety before surgery can prevent postoperative psychological issues such as depression or post-traumatic stress disorder (PTSD).
In fact, women are more likely to experience preoperative anxiety than men. This makes it even more important to equip yourself with the right tools to reduce this anxiety.
Mental tools for reducing anxiety before surgery
You may already have your own tools for reducing everyday anxiety. These are important to keep practising on the run up to surgery! This will help you keep some routine and familiarity, knowing what works for you.
If yoga or exercise helps clear your mind, stick to it as much as possible before surgery, within your physical limits.
Breathing exercises, meditation and mindfulness will all help you enter a peaceful headspace. These methods will calm the nervous system, lower stress hormones, and promote a sense of control over your emotions. They also shift your focus away from fear or uncertainty, grounding you in the present moment and fostering relaxation.
Apps like Headspace or Calm can guide you through these exercises, making it easier to establish a routine. Practicing for 5–10 minutes daily before surgery and again on the day of the procedure can help you stay relaxed and prepared.
Practical tools for reducing anxiety before surgery
As well as mental preparation, ensuring you feel practically equipped for your surgery and recovery will help reduce your stress too. Here are a few things to consider on the run up to your surgery, to help prepare your mind and body.
- Pre-Op appointment: These are often about a week before your surgery, and this is your opportunity to ask any questions you may have about the procedure, recovery, what you need to do on the day etc. Knowledge is power! Research shows that “95% of anesthesiologists reported the use of communication with the patient and reassurance as their most popular method to reduce preoperative anxiety in the adult population”. Talking to your medical professionals about the procedure and your anxiety will automatically help!
- Do your own research: Researching your surgery may help you understand what will happen to your body, and ease your mind. However, this won’t apply to everyone and some details may worsen your worries! So be careful with what you read, but general information around how long you’ll be in hospital for, how you feel when you wake up etc. may help you prepare.
- Support system: ask a friend or family member to stay with you the night before to take your mind off the next day. Have them attend with you in the morning and stay afterwards so you have someone there when you wake up. They will provide as a good distraction, entertainment, and someone to listen to your worries.
The Effect of Alcohol on Anxiety Before Surgery
Be Conscious of Anxiety Fuel! Alcohol and caffeine can exasperate anxiety levels. It’s easier said than done to avoid these, as most of us NEED our morning coffee to wake up or we often reach for alcohol as a stress reliever and escape when anxious. However, it can actually have the opposite effect. Research has found that if you drink before surgery, it can heighten anxiety, impact your mood, hormones and increase risks of complications.
Here are some alternatives you could try:
- If you are finding yourself in need of a caffeine boost, try green tea in the morning instead as its also full of antioxidants and gentle on your body.
- Quit alcohol for at least a week before surgery, replacing your glass of wine with a mocktail
The Benefit of Visual Stimulus
Reduce the shock factor of new scars by creating a preview. Seeing your scars for the first time can be a shock, especially when they are likely to be swollen when you first see them. This has an impact on your body image and can cause you to distance yourself from your body and potentially develop body dysmorphia. One way you can offset the initial shock of your new scars is to ask the doctor to draw them onto your body or draw them yourself.
Once you have the marks on your body, take time to take them in, looking in the mirror, getting used to how they appear on your skin and reassuring yourself that you are a beautiful, strong and resilient woman, and your scars are a testament to your survival, not an imperfection. This helps your mind prepare for the changes using a visual stimulus, rather than letting your imagination run away with itself and heighten your anxiety. It really helps reduce the shock and help you to process and accept your scars more rationally rather than feel overwhelming grief and shame.
Facing Surgery with Confidence
In conclusion, while pre-surgery anxiety is natural and often unavoidable, there are effective tools and strategies to help you manage it. By focusing on calming your mind through mindfulness and breathing exercises, preparing your body with practical planning, and leaning on your support system, you can reduce stress and approach surgery with greater confidence. Remember, taking steps to ease your anxiety isn’t just about feeling better—it’s about giving your body the best possible chance for a smooth procedure and successful recovery. With the right mindset and preparation, you can turn a daunting experience into one of resilience and growth.
References
Crerand, C. E., Phillips, K. A., Menard, W., & Fay, C. (2006). Nonpsychiatric medical treatment of body dysmorphic disorder. Psychosomatics, 46(6), 549-555. https://doi.org/10.1176/appi.psy.46.6.549
Wood, J. (2025, February 5). How to reduce anxiety before surgery: Preparation tips. Practice Plus Group. https://practiceplusgroup.com/knowledge-hub/reduce-anxiety-before-surgery/
Powles, Dr L. (2023, September 7). How can drinking alcohol affect recovery from surgery? https://www.bupa.co.uk/. https://www.bupa.co.uk/newsroom/ourviews/alcohol-affect-surgery-recovery
Wang R, Huang X, Wang Y, Akbari M. Non-pharmacologic Approaches in Preoperative Anxiety, a Comprehensive Review. Front Public Health. 2022 https://pmc.ncbi.nlm.nih.gov/articles/PMC9035831/
Want more tools for preparing for surgery?
Pop your email below and I’ll send you a FREE copy of the Radiant Recovery Guide, full of practical tools for preparing for surgery and empowering your recovery to avoid the post-surgery blues.
