#Operation Optimism: A 7-Day Mindset Makeover Before Surgery

You are going to have an operation, and if you are reading this, it’s probably going to be a BIG operation. So let’s get serious: having surgery is a BIG deal.

Did you know that your mindset plays a massive role in how well—and how fast—you heal?

The Science Behind Your Surgery-Optimising Mindset

You might be wondering: “Does my attitude really matter when it comes to surgery?”

According to science, it absolutely does! This isn’t just positive thinking – it’s backed by decades of research in psychoneuroimmunology (don’t worry, I won’t use that tongue-twister again!). This field studies how our thoughts and emotions affect our physical health.

Here’s what researchers have discovered:

• Patients with positive expectations often experience less pain after surgery
• Pre-surgical stress can actually slow wound healing and recovery time
• Simple mental preparation techniques can reduce anxiety, lower blood pressure, and even decrease the amount of pain medication needed

As Dr. Herbert Benson of Harvard Medical School puts it: “The mind and body are inseparably connected. Our thoughts, feelings, beliefs, and attitudes can positively or negatively affect our biological functioning.”

So anxiety, depression and stress can be associated with both early and late postoperative complications, including surgical site infection, increased length of stay, and the development of chronic post-surgical pain. In contrast, optimism predicts positive surgical outcomes and early recovery. (Levett and Grimmett, 2019)

If you expect a positive outcome, your chances of getting one increase dramatically: • Better immune response. • Less post-op pain. • Quicker recovery. • Fewer complications.

Let me introduce you to Eleanor, a vibrant but admittedly nervous 72-year-old, who was scheduled for knee surgery last year.

When she found out she needed knee surgery, her brain went straight into possible worst-case scenario mode:

• Endless scrolling through terrifying online accounts of operations that failed
• Imagining herself bedridden/in a wheelchair forever/in terrible pain
• Panic attacks in the frozen peas aisle while chatting to a friend on the phone about disastrous post-op complications

“I was terrified,” she said. “I kept imagining everything that could go wrong, and my blood pressure was through the roof every time I checked it.”

Pre-op Mindset Makeover

Right, so what can you do to improve your immune response, reduce post-op pain, recover quicker and significantly lower your chances of getting post-op complications?

Three things: mind-rewiring relaxation meditation, outcome visualisation and repeating realistic positive statements.

Eleanor committed to spending just 5 minutes each day listening to the simple recording to reduce pre-surgical anxiety that I’m about to share with you:

“It felt silly at first,” she laughed. “But after a few days, I noticed I was sleeping better. By the time surgery day arrived, my doctor was amazed by my poise, self-possession and stable vitals.”

Outcome Visualisation

Eleanor then stumbled on a study about how visualising a positive recovery could actually help create a positive outcome. She decided to try it any spent 5 minutes morning and evening, closing her eyes and picturing herself dancing—yes, dancing—at her granddaughter’s wedding.

She imagined wearing a softly floating blue designer dress in her mind’s eye. She imagined swaying to Louis Armstrong, sipping a glass of bubbly, pain-free and radiant.

And guess what?
She danced at that wedding. Of course, she did. And she had the time of her life.

What would you like to be able to do after this operation?

Positive Outcome Affirmation

The surgeon called Eleanor’s recovery “textbook perfect.” This is what this series of emails is going to help you achieve: ‘a textbook perfect’ recovery.

Your Pre-Surgery Calm Kit Checklist

Being nervous is 100% normal— here are 5 short and sharp anxiety-reducing suggestions—simple, practical, and doable even in hospital slippers:

✅ Box Breathing
Inhale for 4, hold for 4, exhale for 4, hold for 4. Do it 3 times. Start practising this scientifically soothing technique now so that you can use it on the day of the operation.

✅ App Detox
Delete or pause news/social media apps. Your brain doesn’t need extra drama right now.

✅ Mood Music
Make a “Feel-Good Recovery” playlist. Think spa vibes, acoustic chill… or full-on 80s bangers. Your choice.

✅ Gratitude Grenade
Send one short message of thanks to someone in your life. It shifts your brain from fear to peace. Bonus: it makes their day, too.

✅ Power Pose Practice
Stand tall, hands on hips (like Wonder Woman or Superman). Hold for 2 minutes.
Science says it boosts confidence and lowers stress hormones.

Takeaway

This isn’t about magical thinking. It’s about rewiring your nervous system to feel ready for this operation. You have asked all the questions you needed to ask to feel ready for this operation, (and if you haven’t make sure you do) so you are an informed and empowered partner in your post-op healing process.

Prehab Is the New Rehab, you know.

You’ve got this. (And so does your surgeon!)

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Research and Further Reading

Research has shown that mindset can significantly influence post-operative recovery. Several studies have examined the impact of psychological factors, including mindset, on surgical outcomes and recovery:

A systematic review of 16 studies found that various psychological factors influence early surgical recovery. Trait and state anxiety, state anger, active coping, subclinical depression, and intramarital hostility were associated with complicated recovery. In contrast, dispositional optimism, religiousness, anger control, low pain expectations, and external locus of control appeared to promote healing. (Mavros, M. N., Athanasiou, S., Gkegkes, I. D., Polyzos, K. A., Peppas, G., & Falagas, M. E. Do Psychological Variables Affect Early Surgical Recovery? PLOS ONE, 6(5), e20306.) 

Numerous studies have linked a positive attitude during recovery to improved surgical outcomes. (Psychological factors, prehabilitation and surgical outcomes: evidence and future directions. D. Levett and C. Grimmett)

Psychological factors that are amenable to interventions, such as self-efficacy, a positive outlook, and patient-perceived control, were associated with earlier functional recovery. (Young P. Psychological factors and surgical outcomes. Br J Hosp Med. 2023.)