Your mind and body work together. Your thoughts can change how your body feels and your body can change how your mind feels. For example, when we feel scared, our heart may beat faster, and when we experience physical pain, we can feel sad. This is called the mind-body connection.
It is normal to feel nervous before surgery, but if strong feelings of worry or sadness last for many days, they can make healing slower.
Good mental health before and after surgery can:
Help you feel better
Lower your pain
Help you heal faster
Lower the chance of complications
How Do We Check For Anxiety and Depression?
You may have answered some questions about how often you feel worried or sad. These questions help your heath care team understand how you have been feeling so they can offer extra support to help you prepare for surgery and recover from surgery more smoothly.
What Can You Do Before Surgery?
It is important for you to feel that your mental health is being supported before and after surgery. Simply talking about how you are feeling with someone supportive can reduce your worries. This can be your family doctor, a counsellor, or even a friend or family member. Below are some online and phone resources if you do not have someone you can talk to.
Help Starts Here - online information about mental wellbeing and accessing supports in BC
Anxiety Canada - online resources to help manage anxiety and worry
BounceBack - free, skill-building program available online or over the phone to manage low mood, mild to moderate depression, anxiety, stress, or worry
*211 or bc.211.ca - access local supports and resources for mental health
Ask your health care team in a referral to Mind-Space.ca is right for you. Mind Space offers virtual group medical visits to help patients with mild to moderate anxiety (feeling worried or nervous), depression (feeling sad or low mood), stress, insomnia (trouble sleeping), and ADHD.
If You Are In Crisis and Need Immediate Help
National Suicide Crisis Helpline: Call or text *988
BC Mental Health and Crisis Response Line: 310-6789 or 1-800-SUICIDE
Kids Help Phone: Text CONNECT to 686868 or call 1-800-668-6868
KU-UUS First Nations and Aboriginal Crisis Support Line: 1-800-588-8717
Tips and Tools to Help You Feel More Calm Before Surgery
Sometimes life feels busy and stressful. Paying attention to your own thoughts, feelings, and what is happening around you right now can help your mind and body feel better. This is called being mindful. Mindfulness means focusing on the present moment instead of worrying about the past or the future.
It can help to learn a few quick tools to calm yourself down when you feel stressed. Pick one or two that you like best and practice them even on days when you do not feel stressed. That way, they will be easier to use when things feel harder.
Mindful Breathing
Sit in a comfortable position
Set a timer, for beginners 5-10 minutes is plenty.
Relax your body and focus on your breathing.
Your mind will start to wander. Take note of this, acknowledge those thoughts and then bring your thoughts back to your breathing.
Keep bringing your focus back to your breathing until the timer goes off.
The Physiologic Sigh
Breathe in through your nose for 3 seconds..
While holding that breath, take in one more quick, small breath.
Breathe out through your mouth for 6 seconds..
Progressive Muscle Relaxation
Sit or lay down in a comfortable position. Close your eyes or look softly at the floor.
Imagine the muscles in your head and neck. Let them soften and relax. Picture any tightness melting away, like ice cream on a hot day.
Move your attention to your arms and upper body. Let those muscles relax.
Move your attention to your legs and feet. Let those muscles relax.
Keep going until your whole body feels calm and relaxed.
5-4-3-2-1 Exercise
Take a deep breath in, then slowly breath out.
Look around and notice 5 things you can see.
Notice 4 things you can feel (like your clothes, the chair, or your hands).
Listen for 3 things you can hear.
Notice 2 things you can smell.
Notice 1 thing you can taste. If you do not taste anything, notice 1 feeling or emotion instead.
Self-Compassion
Notice your feelings. Pay attention to when you feel afraid, stressed, or upset.
Place your hand on your heart. Feel the warmth and gentle pressure.
Say kind words to yourself like "May I be safe", "May I be peaceful", "May I be healthy".
Focus on the feeling. Notice any warmth, calmness, or kindness in your chest as you say these words.
A Healing Mindset After Surgery
A healing mindset means using your thoughts to help your body get better. It includes noticing your feelings, thinking in positive ways, and believing you can heal.
How to Cultivate a Healing Mindset:
Practice Awareness: Pay attention to your body and thoughts. For Example: "I feel tightness where my stitches are".
Shift Your Story: Instead of thinking "Why am I in pain?" try thinking "This is my body's way of telling me this area needs care." Discomfort can be a reminder to rest, move gently, or use breathing exercises.
Use Visualization: Close your eyes and picture your body healing. Imagine your breath carrying calm and strength to the part of you that feels sore.
Engage Stillness: Try short moments of quiet - breathe slowly, listen to music, or sit in nature.
Surround Yourself Wisely: Healing mindsets are contagious. Spend time with people who encourage you and believe in your recovery.
Where to Learn More
HealthlinkBC - Mental health information and resources
Help Starts Here - Information about mental wellbeing and access to support in BC