Thinking about having a procedure or an operation can understandably be worrying for you and your family, leading to increased anxiety or stress, which can have a negative impact on your general wellbeing or mood.<\/p>\n\n\n\n
Research shows that these psychosocial stressors can lower your immune system and can impact your experience of pain, recovery from surgery and increase your risk of perioperative complications, which can all increase the length of your hospital stay.<\/p>\n\n\n\n
It is very normal to feel this way.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n Improving your wellbeing and reducing worry or stress before surgery can therefore have a significant impact on your recovery and overall experience.<\/p>\n\n\n\n Benefits include:<\/strong><\/p>\n\n\n\n Make sure that you have all the information that you feel you need to help you understand your procedure e.g. what, when and how this will happen.<\/p>\n\n\n\n Write lists of questions to ask your healthcare team if this helps you remember.<\/p>\n<\/div><\/div>\n\n\n\n Regular, gentle physical activity, like walking or swimming, can help you reduce stress and improve your mood.<\/p>\n\n\n\n Schedule your exercise at times of the day that work for you.<\/p>\n\n\n\n Aim for 20-30 minutes of continuous physical activity per day.<\/p>\n\n\n\n Try to exercise outdoors in a natural environment if possible and invite a friend along to support your daily physical activity.<\/p>\n\n\n\n Try to keep doing the things that you enjoy if this is possible.<\/p>\n<\/div><\/div>\n\n\n\n Discussing your worries with family and friends can be a big help, but can sometimes feel difficult to do.<\/p>\n\n\n\n If this is the case or you feel overwhelmed, consider talking to a member of your healthcare team, or joining a support group.<\/p>\n<\/div><\/div>\n\n\n\n Controlled breathing exercises can help calm anxiety.<\/p>\n\n\n\n If you feel overwhelmed take a moment to lie down and place a book on your tummy. Inhale fully and push the book upwards with your tummy. Exhale slowly through pursed lips, as if blowing out a candle and pull the book downwards by contracting your abdominal muscles. Repeat 3 times.<\/p>\n\n\n\n Incorporating mindfulness, meditation, or guided relaxation into your routine can help improve your wellbeing.<\/p>\n\n\n\n There are many different ways to do this and it is important that you find one that suits you best.<\/p>\n<\/div><\/div>\n\n\n\n Establishing a calm pre-sleep routine can be helpful.<\/p>\n\n\n\n Limit screen time before bed and try reading or listening to something calming to relax your mind.<\/p>\n\n\n\n Try and stick to the same sleep and waking time each day.<\/p>\n\n\n\n Try to go to bed and wake up at the same time each day, even on weekends. Make sure your bedroom is dark, cool, and quiet.<\/p>\n\n\n\n Avoid eating a large meal before bed which can make it harder to fall asleep and cause you to wake up more.<\/p>\n<\/div><\/div>\n\n\n\n Eating a balanced diet and staying hydrated can support both physical and mental wellbeing. It can help you feel more prepared for surgery.<\/p>\n<\/div><\/div>\n\n\n\n https:\/\/services.nhslothian.scot\/wellbeinglothian<\/a><\/p>\n\n\n\n The use of mindfulness and hypnotherapy to help prepare you for surgery.<\/p>\n\n\n\n The RCoA in collaboration with the BSCAH have produced a series of recordings for you to listen to help you relax before surgery and to develop a positive mindset about their procedure and recovery: https:\/\/www.nhs.uk\/oneyou\/every-mind-matters\/anxiety<\/a><\/p>\n\n\n\n https:\/\/www.nhs.uk\/conditions\/stress-anxiety-depression\/mindfulness<\/a><\/p>\n\n\n\n https:\/\/www.nhs.uk\/conditions\/stress-anxiety-depression\/improve-mental-wellbeing<\/a><\/p>\n\n\n\n https:\/\/www.nhsinform.scot\/<\/a><\/p>\n\n\n\n\n
Strategies to improve your wellbeing and reduce stress around your surgery\/procedure include:<\/h2>\n\n\n\n
Information<\/h2>
Exercise and Activity<\/h2>
Talking<\/h2>
Breathing Exercises\/Relaxation techniques<\/h2>
Healthy Sleep Habits<\/h2>
Healthy Nutrition<\/h2>
Top Tips<\/h2>\n\n\n\n
\n
Where to get Help<\/h2>\n\n\n\n
Lothian wellbeing<\/h3>\n\n\n\n
Preparing your mind before surgery<\/a><\/p>\n\n\n\nEvery Mind Matters<\/h3>\n\n\n\n
NHS mindfulness<\/h3>\n\n\n\n
NHS mental wellbeing<\/h3>\n\n\n\n
NHS inform<\/h3>\n\n\n\n
Daylight \u2013 (Managing Anxiety and Worry)<\/h3>\n\n\n\n