Mastering Anxiety: Effective Coping Skills Before Surgery and Anesthesia
- Jen Overton
- 7 hours ago
- 4 min read
Facing surgery can stir up significant pre-surgery anxiety and fear of anesthesia — worries about being put to sleep, losing control, or what happens during the procedure. These fears are very common and we're here to help get you through this time. Research shows that non-pharmacological interventions, such as relaxation techniques and cognitive strategies, can significantly reduce preoperative anxiety, leading to better patient satisfaction and outcomes. (1)
By practicing proven coping skills before surgery, you can empower yourself to manage anxiety before surgery and approach your procedure feeling calmer and more in control.
Understanding the Roots of Fear of Anesthesia and Pre-Surgery Anxiety
Anxiety before surgery and fear of anesthesia often overlap with concerns about pain, recovery, or the unknown. The good news is that evidence-based, self-managed coping tools can address both reducing preoperative tension and helping you feel prepared without relying on medication. These evidence-backed methods are simple to practice at home and require no special equipment.
Proven Coping Skills to Reduce Anxiety Before Surgery and Anesthesia
Start incorporating these relaxation techniques before surgery into your daily routine weeks before your procedure. Consistency builds confidence, turning them into reliable tools for managing anesthesia fear and related surgery stress.
1. Box Breathing for Instant Calm (Perfect for Managing Anxiety Before Anesthesia)
Box breathing is a structured deep-breathing exercise that regulates your nervous system. By engaging the parasympathetic nervous system, box breathing lowers your heart rate and lowers your anxiety levels quickly. Inhale for four counts, hold for four, exhale for four, and hold again for four—forming a "box" pattern. Practice for 5-10 minutes daily or when pre-surgery anxiety spikes. This method is proven to reduce stress in high-pressure situations and can be done in any location at any time, making it ideal for pre-surgery relaxation techniques.
For guided audio support, try Calm's "Breathe Bubble" tool—a 60-second visual breathing exercise designed for immediate relief from stress and anxiety or download the Calm app at calm.com to access it anytime.
2. Guided Imagery to Ease Fear of Going Under Anesthesia
Guided imagery involves mentally picturing a peaceful scene or positive surgical outcome, distracting from fears. Close your eyes, breathe deeply, and imagine waking up safely after surgery, feeling rested and supported. This mental rehearsal reduces preoperative anxiety and fear of anesthesia.
Calm offers excellent guided imagery sessions within their "Overcome Stress and Anxiety" program (developed with experts) and various relaxation collections. Explore these at calm.com/app/meditate/anxiety for tailored audio that can help reframe surgery worries.
Here is a great free option from clinical psychologist, Dr. Jen Andrews.
3. Progressive Muscle Relaxation to Release Physical Tension
Tense and release muscle groups sequentially, starting from your toes up to your head. This releases physical tension tied to surgery anxiety, promoting overall relaxation. Spend 10 minutes before bed practicing, which can improve sleep quality and lower surgery-related stress.
Here is a great video from TherapyinaNutshell that teaches Progressive Muscle Relaxation.
By the same token, Calm.com's blog also teaches how to perform a body scan meditation on your own. This is a guide, written step-by-step, to help decrease your stress and anxiety and promote emotional regulation and relaxation.
4. Mindfulness Meditation to Interrupt Anxious Thoughts
Try focusing on the present moment to interrupt anxious thoughts about surgery. Short daily mindfulness meditation sessions help you stay present instead of spiraling about anesthesia phobia or surgery.
Calm provides beginner-friendly options like "7 Days of Calm".
Click below to watch a free video about mindfulness meditation.
5. Journaling to Reframe Fear of Anesthesia
Write down specific fears about anesthesia or surgery, then counter them with facts from reliable sources like worryfreeanesthesia.com.
For example, this article, Will I Die from Anesthesia? Understanding the Safety of Modern Anesthesia explains just how safe anesthesia really is today and the unlikelihood of dying from anesthesia. Use the search function under the Articles page to find reliable information from a real anesthesia provider. This cognitive approach reframes worries, reducing their intensity over time.
Printable Coping with Anesthesia and Surgery Toolkit
Finally, we know that the time before surgery can feel overwhelming and these skills work best when practiced ahead of surgery day. To help you practice consistently, we've created a FREE one-page printable: Pre-Surgery Anxiety Relief Handout.
Download or recreate our one-page pre-surgery relaxation exercises tracker. It includes step-by-step guides for box breathing, guided imagery, muscle relaxation, and a daily practice log — the perfect tool for how to calm nerves before surgery and anesthesia.
It's FREE, so use it daily to help build great habits!
By adopting these coping skills for anesthesia anxiety—and supplementing with trusted resources like Calm—you'll address fear of surgery while building lasting pathways to inner peace. Preparation is your strongest tool. Reach out via our contact form if you'd like more tailored support and remember, prepared patients have better outcomes!
To learn more about anesthesia or search through our Articles for information about anesthesia for your specific surgery, click the worryfreeanesthesia.com logo below.
**Information provided is intended as general healthcare information for the public and should be used as a guide. This information should not be substituted for the specific personal advice recommended by your own healthcare team who are familiar with your specific health history
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