9 Powerful Tips to Prepare for Surgery and Calm Your Nerves Before Going Under

Photo by Kaboompics

Let’s be real: surgery is terrifying. Whether it’s a minor outpatient procedure or a major operation, the emotional toll it takes is very real. The night before surgery can feel like a pressure cooker of fear, anxiety, and endless “what if” scenarios. I know because I’ve been there—twice. Most recently, I underwent patellar tendon surgery, and I was not okay leading up to it.

But here’s the truth: preparation changes everything.

The more you understand what’s happening, the more control you feel. And when you feel in control, your mind and body are in a better position to heal.

So, whether it’s your first surgery or your fifth, here are 9 practical, honest, and empowering tips that helped me—and might just help you too.

1. Talk to Your Surgical Team—No Question Is Too Small

Your surgeon, anesthesiologist, nurses, and pre-op team want you to feel safe and informed. But they’re not mind-readers. If you’ve got fears—speak up. If you’re unclear about the risks, recovery time, or even how long you’ll be out—ask.

Why it matters:
Knowing what to expect helps your brain shift from panic to preparation. When I had my patellar tendon surgery, I asked my surgeon, “How do you personally deal with pre-op anxiety?” And his answer actually helped me more than any medical pamphlet.

2. Find a Support System—You Don’t Have to Go Through This Alone

Seriously. DM that friend who’s had knee surgery. Search Reddit threads. Join a Facebook group. Or call someone who’s been through a similar experience. You don’t need to carry this alone.

Even one message that says, “You’ve got this,” can be a game-changer.

Whether it’s emotional support or practical advice (like what snacks to have ready post-op), there’s strength in connection. The surgical community online is bigger than you think—and filled with people who get it.

3. Don’t Delay If You Don’t Have To—Waiting Only Builds Anxiety

This one’s tough. We all procrastinate scary things. But when it comes to surgery, putting it off can actually make the fear worse. The unknown starts to snowball, and your body stays in a constant state of stress.

I delayed mine for months—and regretted it.

The moment I finally booked the surgery date, it was like a weight lifted. I could finally shift into preparation modeinstead of avoidance mode.

4. Prepare Your Space Like You’re Hosting Future You

You’ll thank yourself later. Set up your recovery zone ahead of time: clean sheets, accessible chargers, water bottles, meds within arm’s reach, and easy meals prepped. Don’t underestimate the power of a cozy, organized recovery environment.

Bonus tip: Get a grabber tool or shower stool if your mobility will be impacted. These little things made my life so much easier post-op.

Photo by Tima Miroshnichenko

5. Understand the Anesthesia Process—It’s Less Scary Than You Think

One of the biggest fears people have is, “What if I don’t wake up?” or “What will it feel like?” The truth is, anesthesia has come a long way, and your anesthesiologist will tailor it specifically to you.

Ask them about how it works, how they monitor you, and what happens if you feel anxious going under. For me, just knowing someone would be by my side the entire time helped calm my mind immensely.

6. Start Mental Rehearsals—Visualize a Smooth Surgery and Recovery

Visualization isn’t woo-woo. It’s backed by science. Olympic athletes do it. So can you. Spend a few minutes each day picturing a calm surgical experience, a successful procedure, and your body healing quickly.

Why it works: Your brain doesn’t always distinguish between real and imagined experiences. So by rehearsing calmness and healing, you’re literally priming your nervous system to cooperate.

7. Create a Pre-Surgery Ritual That Calms You

The night before your surgery doesn’t have to feel like a horror movie. Light a candle, watch your favorite feel-good show, journal, meditate, or make a voice note to your future self.

My ritual included peppermint tea, a heating pad, and texting a few friends who made me laugh. It was simple but made me feel grounded. Find what works for you.

8. Be Honest With Yourself About Fear—It’s Okay to Be Scared

You don’t have to pretend to be brave. Surgery is a big deal. Acknowledge your fear without judgment. Talk it out. Cry if you need to. Then gently remind yourself: you’re taking a powerful step toward healing.

9. Remember—You’re Not Weak for Needing Help

Ask for rides. Ask for groceries. Ask someone to hold your hand before they wheel you into the OR. Leaning on others isn’t weakness—it’s wisdom.

Whether it’s your mom, your roommate, or an Uber Eats driver, let people show up for you. Healing is easier when you’re supported.

Final Thoughts: You’ve Got This

Preparing for surgery is more than just showing up for your appointment—it’s about empowering yourself before the healing even begins. Your body is strong, but your mindset is just as important.

If you’ve already been through surgery, share your advice in the comments or send this to someone who’s about to face it. Let’s normalize talking about the hard parts and lifting each other up through them.

And if you’re the one getting ready to go under: take a deep breath. You’ve got this.