Surviving (minor) Surgery and My Overreacting Brain - Lessons in Managing Stress and Anxiety

Undergoing a minor surgical procedure can be a nerve-wracking experience, even when it's technically "routine." Recently, I found myself on the operating table, receiving a local anaesthetic on my forehead to remove a sebaceous cyst. What appeared as a simple procedure from the outside was an entirely different story within my mind. My brain perceived this minor surgery as a life-threatening event, triggering my fight or flight stress response. In this article, I'll share my experience and how understanding the brain's response to perceived threats can help manage stress and anxiety.

The Brain's Fight or Flight Response

When faced with a perceived threat, our brains react swiftly to protect us. In my case, the prospect of someone cutting open my head sent my brain into overdrive. The fight or flight response was activated in an instant, leading to physiological changes like an increased heart rate, heightened alertness, and the release of stress hormones, including adrenaline. It was as if my body was ready to flee the situation or confront it head-on. I spent most of the procedure calming, cajoling, pleading and threatening my body to stay on that theatre bed rather than jump out the window and run home! 

The Power of Understanding Brain Responses

As someone deeply fascinated by the workings of the human brain, this experience served as a powerful example of how our minds respond to threats, whether real or perceived. Our brains are not only thinking and creative organs but also guardians of our safety. By comprehending how our brains react to threats, we gain valuable insights into our behaviour and decision-making processes.

In my case, my mind reacted to this perceived threat much like a caged animal – fearful, anxious, and contemplating every worst-case scenario imaginable. It felt as if my thoughts were screaming at me to escape the situation as quickly as possible. However, over time, I've learned to use these moments as opportunities to practice managing my stress, anxiety, and racing thoughts.

Strategies to Manage Stress and Anxiety

Here are some strategies that have been incredibly helpful in managing my stress and anxiety during moments of perceived threat:

• Notice and Acknowledge Negative Thoughts: The first step is to become aware of your negative racing thoughts. This simple act of recognition can slow down your stress response. Instead of trying to suppress or ignore them, take a moment to acknowledge their presence. This awareness creates a space between your thoughts and you, allowing for better management. 

• Challenge Your Thoughts: Once you've identified a negative thought, question its validity. Is it based on facts or assumptions? Are there alternative perspectives? Under pressure, our thoughts tend to magnify problems. Challenge them with rational reasoning.  

• Practice Self-Compassion: Don't forget to be kind to yourself. Treat yourself with the same kindness you'd offer your best friend. Replace harsh self-judgment with soothing self-compassion.

• Reframe Negative into Positive: Transform negative thoughts into positive or neutral ones. Reframing helps alleviate pressure and cultivates a proactive mindset. For example, shift from "I am going to die!!" to "The medical professional is experienced and knows what they are doing."

• Practising Deep Breathing: Deep, intentional diaphragmatic breathing can work wonders for your mind. Practice two inhales followed by one long exhale to slow your mind and heart rate. This simple technique creates a mental pause and resets your thought patterns.

Managing stress and anxiety during perceived threats is an ongoing process that takes practice and patience. Embrace this journey, and with time, you'll find the inner strength to conquer stressful situations. Understanding how your brain responds to threats is the first step towards mastering your reactions and making wiser choices in challenging moments. Remember, your brain's fight or flight response is a powerful tool, but you have the ability to harness it for your benefit.  Book a discovery call to find out how I can help you manage your stress and anxiety levels!