out of your depth and apprehensive before an operation is to be
expected. It's a time where you may feel incredibly vulnerable and
worried about how well the operation will go, the "what if..."s
swirl around your head in the run up to the big day. See, we get
it, which is why we've found some exercises for you to do that might
may already deal with anxiety or depression, or just feeling the
stress of an operation date coming closer, but there are ways to
deal with these feelings! The best way is to share your worries
with family, friends, GP, doctors (or any hospital staff for that
matter) as their support can help you get through many stressful
are some physical activities you can do that have been proven to
reduce stress over time and may be useful to calm your pre-op nerves.
Give them a go!
causes mental unrest, but can also have a get affect on your general
well being as it can make you feel run down and your muscles may
become tight and uncomfortable. Although the cause of the anxiety
wonít disappear, you will probably feel more able to deal with it
once you've released the tension in your body and cleared your thoughts
if you do something proactive to combat these feelings.
deep breathing at a regular time and in a quiet place where you
wonít be disturbed. Loosen or remove any tight clothes you have
on, such as shoes or jackets. Make yourself feel completely comfortable.
in a comfy chair which supports your head or lie on the floor or
a bed. Place your arms on the chair arms, or flat on the floor or
bed, a little bit away from the side of your body with the palms
up. If youíre lying down, stretch out your legs, keeping them hip-width
apart or slightly wider. If youíre sitting in a chair, donít cross
relaxation always starts with focusing on your breathing. The way
to do it is to breathe in and out slowly and in a regular rhythm
as this will help you to calm down.
Fill up the whole of your lungs with air, without forcing. Imagine
you're filling up a bottle, so that your lungs fill from the bottom.
in through your nose and out through your mouth.
in slowly and regularly counting from one to five (donít worry
if you canít reach five at first).
let the breath escape slowly, counting from one to five.
doing this until you feel calm. Breathe without pausing or holding
this relaxed breathing for three to five minutes, two to three
times a day (or whenever you feel stressed).
technique takes around 20 minutes. It stretches different muscles
in turn and then relaxes them, to release tension from the body
and relax your mind.
a warm, quiet place with no distractions. Get completely comfortable,
either sitting or lying down. Close your eyes and begin by focusing
on your breathing; breathing slowly and deeply, as described above.
If you have pain in certain muscles, or if there are muscles that
you find it difficult to focus on, spend more time on relaxing other
may want to play some soothing music to help relaxation. As with
all relaxation techniques, deep muscle relaxation will require a
bit of practice before you start feeling its benefits.
each exercise, hold the stretch for a few seconds, then relax. Repeat
it a couple of times. Itís useful to keep to the same order as you
work through the muscle groups:
Face: push the eyebrows together, as though frowning, then release.
gently tilt the head forwards, pushing chin down towards chest,
then slowly lift again.
pull them up towards the ears (shrug), then relax them down towards
breathe slowly and deeply into the diaphragm (below your bottom
rib) so that you're using the whole of the lungs. Then breathe
slowly out, allowing the belly to deflate as all the air is exhaled.
stretch the arms away from the body, reach, then relax.
push the toes away from the body, then pull them towards body,
and hands: stretch the wrist by pulling the hand up towards you,
and stretch out the fingers and thumbs, then relax.
some time lying quietly after your relaxation with your eyes closed.
When you feel ready, stretch and get up slowly.