Preparing psychologically for surgery

[Music] 

Hi, I'm Ella, a clinical psychologist. Today I'm sharing with you how to prepare yourself psychologically for your upcoming surgery, including ways to keep your mind and body calm - including managing worries and promoting relaxation - exploring how to stay motivated, how to use your supports effectively, and where you can go if you need further support
 
It is normal to have worries and anticipation prior to your surgery. For some people, these worries come and go. And for others the worries stay on their mind and can get in the way of everyday activities, or going to sleep at night.
 
Often our imagination can be scarier than the reality, so it's helpful to ask the team to get factual information about the topics that are concerning you. That's why we recommend writing down specific questions to ask your team. Writing down questions gives our minds a break from needing to remember them. Some people also benefit from delaying or postponing their worries. As you notice worries or concerns come into your mind, write them down in a notebook to come back to later to process them and problem-solve any that can be solved. This helps with not having them on your mind all the time. 
 
Another useful technique that can help is writing a list of things that you can and can't control. In one column, write all the things in your life at the moment that you can control. These might be things like your daily routine, what time you get out of bed in the morning, dietary recommendations you're following, or your exercise program. In the other column, make a list of the things that you cannot control. Sometimes people are surprised that this column is shorter than they realised. This can help you to focus your energy on the things that are within your control.
 
We recommend that you engage in regular daily relaxation for around 15 minutes per day in the lead up to your surgery and during your recovery. Relaxation decreases tension, stress, and anxiety in the body and promotes positive physical and psychological outcomes.
 
One relaxation technique that can be helpful is progressive muscle relaxation. This involves tensing and relaxing the muscle groups of the body one by one. You can sit or lie down and then start with your hands by squeezing your hand into a fist and tensing the muscles in the hand and forearm. Hold for five seconds and then release slowly for 10 seconds. Avoid any areas of injury or pain and check with your doctors if you're unsure whether this exercise is safe for you. 
 
Try this now with me. Tense and hold. One, two, three, four, five and now relax.
 
Focus on the difference between the sensations of tension and relaxation in the hand and forearm and then move on to the next  muscle. When we experience stress or anxiety, our breathing rate increases as part of our fight or flight response, which can leave us feeling on edge or exhausted. That calm, deep breathing restores optimal oxygen and carbon dioxide levels and promotes physiological relaxation. 
 
For example, you may use the breathing exercise we've learned during the ACOUGH program to practise calm breathing. For some people, it is helpful to visualise a calming environment. Take a moment to think of a peaceful place where you feel truly relaxed. For some people, this might be a space in nature like the beach or a forest. For others, this might be a comfortable place in your own
home. 
 
As you bring this place to mind, notice if you are alone or whether others are present in your peaceful place. Think about how you may be dressed. Notice what do you see? Colors, lights, shadows, the textures of objects around you. What do you hear? What do you notice with the sense of touch? Perhaps the warmth of the fun or a cool breeze. What do you smell or taste? Notice how you feel in this environment. You can always use guided imagery to bring yourself to a relaxing place, which can result in you feeling physically and emotionally relaxed. 
 
Preparing yourself psychologically for surgery also includes keeping yourself motivated. One way to stay motivated is by taking control over your own preparation and recovery and thinking about the reason why this is important to you. Write down the specific goals that you want to achieve with getting ready for surgery.
 
Try and make these smart goals. Specific, Measurable, Achievable, Relevant, and Time-bound. Make goals specific: 
 
What do you want to accomplish?
Who is involved? Where will you do it?
And which resources do you need?
 
For example, I will go for a walk to the park after breakfast to improve my fitness prior to surgery.
 
Make the goal measurable so you can track your progress and stay motivated. I'm going to walk for 20 minutes every day. 
Make it achievable. Are you physically able to walk for 20 minutes and do you have time to fit this in each day?
Make it relevant. Why is this goal important to you? Why is it valuable to complete this goal?
Make it time-bound so that you know you only need to do it for 20 minutes to achieve the goal. 
 
Last but certainly not least, it's really important to use your support networks when preparing for surgery. Some people find it difficult to ask for help from the people around them but we know that accessing your support is important for achieving good surgical outcomes. Think about what you need from friends, family, or neighbours. This might be practical help at home or lifts to appointments, or this might be emotional support such as having an opportunity to talk about concerns that are on your mind.
 
It's helpful to tell your friends and family first what you need from them by letting them know what you want to chat about, how you're feeling, and that you don't want them to fix the problem, you just want them to listen. If you need further support, you can see a psychologist in your community by visiting your GP.
 
Thank you for taking the time for this important topic.