8 ways to overcome fear

Fear is a natural emotion that everyone experiences at some point but, for some riders, it can become a real barrier, stopping them from enjoying time in the saddle. But what exactly is fear and why does it affect riders so much?

Acting on instinct

Fear is the body’s way of protecting it from perceived danger. It’s an instinctive response designed to keep you safe, especially when you’re about to do something your unconscious mind considers risky.

For riders, it often kicks in because the mind craves certainty and sometimes (unhelpfully) goes into overdrive whenever there’s an element of unpredictability – common when dealing with horses! These fears are perfectly normal, but they can hold you back if they become too intense or out of proportion to the circumstances or situation.

The challenge with fear is that your mind can exaggerate dangers, so you feel nervous, anxious or scared. For example, you might have had a bad fall in the past and now your brain constantly reminds you of it, even if it’s very unlikely to happen again.

Top tip

Acknowledging that fear reactions are normal and that every rider experiences them to some degree is crucial to managing and overcoming your fears.

Take control

Understanding that fear is a natural response is the first step to learning how to manage it. And the good news is that you can start taking back control by identifying your fears and learning to manage them. It’s simply a sign that you’re at the edges of your comfort zone and challenging yourself, but that’s where you’ll find the kind of growth and progress that can transform your riding experience.

When fear sets in, however, it affects your body and your mind. Understanding these symptoms can help you recognise when fear is taking over and allow you to manage it before it gets out of hand.

Physical reaction

Physically, fear triggers a range of reactions. You might notice your heart beating faster, your breathing might become shallow and rapid and you may start to sweat. In addition, your muscles might tense, especially in your hands, legs and shoulders, you may have a dry mouth and even feel a bit shaky. These physical symptoms are all part of your body’s fight or flight response, preparing you to deal with perceived danger.

Psychologically, fear can be just as overwhelming. Your mind may race with negative ‘what if’ thoughts and these can spiral, making you feel even more anxious. You might find it hard to focus on anything other than your fears, so riding then feels even more daunting.

Fear can also lead to avoidance behaviour, so you might start coming up with excuses not to ride, or only riding in very controlled, safe environments. While staying safe is important, avoiding riding altogether because of fear can prevent you from enjoying the sport and improving your skills.

Top tip

Overcoming fear and limiting decisions is a journey, but each step you take brings you closer to becoming a more confident and capable rider.

Reframing fear

Fear is an essential part of your mind’s way of keeping you safe, so try to view it as something valuable. It sharpens your senses and focuses your mind, which can help you become a better rider.

When you feel fear, it’s a signal to pay attention. Use it to check your equipment, assess your surroundings and ensure you’re prepared. This can remind you to stay present and focused, which is crucial for safe and effective riding.

Remember, feeling fear doesn’t mean you’re weak but that you care about your safety and wellbeing. Embrace it as a tool that, when managed well, can enhance your awareness and improve your riding skills, so it becomes a powerful ally, helping you become a more confident and capable rider.

Top tip

Take positive steps to address your fears so you can turn these blocks into stepping stones towards greater confidence and enjoyment in your riding journey.

Confidence building

Even the most experienced riders sometimes face fear-based blocks, often around falling off, losing control and being injured. Instead of focusing on these fears, work to improve your balance and posture, build a strong bond with your horse and wear appropriate safety gear. These actions can boost your confidence and reduce your anxiety.

Another common fear is the worry of making mistakes or looking silly. The truth is, everyone makes mistakes and they’re part of learning, so focus on your progress and celebrate your achievements, no matter how small. Embrace the learning process and view each ride as an opportunity to improve.

Another common problem is fear of the unknown, which can be really daunting. A practical strategy to overcome this is to break new challenges into smaller, manageable steps, because gradually exposing yourself to new experiences helps build confidence and reduce fear.

Behind the fear

Personal perceptions often lie at the heart of your feelings of fear and it can be helpful to identify these…

1. Yourself. Fear can sometimes create limiting beliefs about yourself, your horse and certain situations or experiences. These beliefs, which are actually unconscious limiting decisions, can hold you back and prevent you from thoroughly enjoying your riding. They might have made you doubt your abilities, or you may have started to believe you’ll never be a confident or skilful rider. These self-doubts create stories in your mind that make it harder for you to push past your fears and improve.
2. Your horse. Fear might also affect how you see your horse, perhaps believing he’s unpredictable, difficult to handle or even dangerous. These limiting decisions damage the trust and bond you share, making riding less enjoyable and more stressful.
3. Situations and experiences. It’s easy to link specific situations with fear, creating strong negative associations. For example, if you had a fall while jumping, you might have unconsciously decided that jumping was always risky and should be avoided. This can then restrict your willingness to try new things or push your boundaries. Try going back a few steps to rebuild confidence and allay the fears you have.

Contradictory evidence

Recognising that these limiting beliefs were actually unconscious limiting decisions is the first step to overcoming them.

The first step is to challenge these decisions by gathering evidence that contradicts them. Recall times when you’ve ridden well, handled your horse confidently, or successfully tackled a challenging situation. Replace negative thoughts with positive affirmations and focus on your progress. Doing so will help you build a positive mindset, and, when coupled with working on your bond with your horse and gradually exposing yourself to challenging situations, can help you break free from these limitations and grow as a rider.

Practical strategies

Overcoming fear-based blocks is about using practical strategies to manage your fears and build confidence. They needn’t be difficult or time consuming but you should be committed to them. Try these simple methods…

• Your mindset plays a crucial role in overcoming fear, so pay attention to self-talk and replace negative thoughts with positive affirmations
• Past traumas or tricky experiences can affect how you feel about riding in the present and future, so acknowledge them (seeking professional help if needed), as working through past emotional baggage can free you from lingering fears and bring new possibilities for growth
• Be kind to yourself, recognise that everyone has fears and setbacks, and treat yourself with the same compassion you would offer a friend
• Take time to build solid foundations in your mindset, confidence and riding skills and don’t rush the process
• Break goals into smaller, more manageable steps, starting with the basics and gradually building up
• A consistent pre-ride routine can provide a sense of stability and control, so develop a series of steps to follow before each ride to help set a positive tone and prepare your mind and body for the ride ahead
• Focus on your breathing and practise deep-breathing exercises to calm your mind and body – inhale slowly through your nose, hold for a few seconds, then exhale gently through your mouth
• Positive visualisation is a powerful tool for overcoming fear, boosting confidence and reducing anxiety, so before you ride, take a few minutes to close your eyes and imagine yourself confidently handling or riding your horse, staying balanced and enjoying the experience

Top tip

Seek support from others by talking to your coach, joining a riding group or finding a mentor. Sharing your experiences and learning from others can provide valuable insights and encouragement when overcoming fear-based blocks.

Manage and grow

Once you understand and begin using these strategies, you’ll find you can manage your fears and transform them into opportunities for growth. Every rider faces challenges from time to time, but with the right approach, you can overcome them and start enjoying your riding journey to the full.

Our expert: Alison Buttery is a certified mindset and confidence coach, a BHS APC senior coach and an experienced rider, who specialises in helping riders overcome their nerves. She’s also the founder of The Everyday Equestrian.