Understand Your Procedure
One of the most common reasons for pre-surgery anxiety is fear of the unknown. By asking your doctor or surgeon detailed questions about the procedure, recovery, risks, and benefits, you can replace uncertainty with clarity. The more informed you are, the more reassured you’ll feel about the process.

Practice Breathing Exercises
Deep breathing is one of the simplest yet most powerful tools to calm your mind and body. Practicing slow, deep breaths can help lower your heart rate, reduce stress hormones, and create a sense of relaxation. Just a few minutes of focused breathing before surgery can make a noticeable difference.

Incorporate Meditation or Mindfulness
Meditation and mindfulness practices are proven to reduce anxiety and promote calmness. By focusing on the present moment, you can prevent your mind from wandering into “what if” scenarios. Even 10 minutes of guided meditation each day can help ground your thoughts and ease tension.

Lean on Support Systems
Talking to loved ones or joining support groups of people who have gone through similar procedures can provide comfort. Sharing your worries with family, friends, or even online communities can help you feel less isolated and more supported.

Stay Physically Active
Gentle exercises like walking or yoga can help release endorphins, which naturally improve your mood. Staying active also promotes better sleep, reduces restlessness, and strengthens your body for post-surgery recovery.

Prepare Ahead for Recovery
Having your post-surgery essentials ready — such as comfortable clothes, medications, or meal prep — can reduce unnecessary stress. Knowing that your recovery environment is set up will help you focus on healing rather than worrying.

Talk to Your Doctor About Your Concerns
Don’t hesitate to be open with your doctor about your fears. In some cases, they may recommend relaxation techniques, counseling, or even short-term medication to ease anxiety before surgery.

Maintain a Positive Mindset
Visualizing a successful surgery and smooth recovery can help train your mind to expect positive outcomes. Affirmations and positive self-talk can also help counter negative thoughts.

Prioritize Rest and Sleep
A well-rested body is better equipped to handle stress. Aim for consistent, quality sleep in the days leading up to your surgery to boost both physical and mental resilience.