Minding your mental health

No matter who you are, and no matter how wonderful your life may seem from the outside, it’s likely that at some point you’ll experience a low point. For many people, this dip can be traced back to a traumatic experience – for example, a bad fall, the loss of a job, or bereavement – but in a lot of cases, it comes out of nowhere and sticks around like a stubborn stain.

Regardless of the cause, it’s important that you acknowledge the change and take steps to tackle it. Though the horse world has long put an unhealthy emphasis on ‘toughness’, the conversation about mental health and its implications has made its way to the forefront, with many top riders speaking out about their own struggles and the launch of a dedicated organisation, Riders Minds, to help support equestrians.

Not sure whether you’re just having a bad day? Here are some signs you could benefit from seeking further support, whether from friends and family or a mental health professional…

• you’ve experienced a behavioural change, such as an inability to focus, increased irritability, a constant feeling of tiredness, restlessness or trouble sleeping
• you feel guilty for no reason, particularly if you take a day off or allow yourself a lunch or tea break while working
• you’re avoiding social interactions, because the idea of trying to maintain conversations and keep on top of your relationships is overwhelming
• you’ve begun to dread things you ordinarily enjoy, such as jumping lessons, shows, or even just going to the yard
• your appetite has changed dramatically, and you’ve begun skipping meals or binge-eating
• you tend to catastrophise, which means you play out potential outcomes for scenarios in your mind, usually jumping to the worst possible conclusion
• you feel alone and perhaps as though your calls for help or support are ignored or invalid
• you feel as though your obligations are beginning to own you – for example, you might feel as though you’re juggling glass balls and constantly at risk of dropping them, or like you’re living in a metaphorical fishbowl with all your responsibilities crowding around you
• you’ve thought, even in passing, about hurting yourself
• you find it difficult to manage setbacks, even ostensibly small ones like getting a bad mark on a dressage test
• you feel like all your waking moments are ‘owed’ to other people, which means you have to be productive and busy all day long
• getting out of bed in the morning is tough, and you feel as though you could easily sleep in until noon
• you’ve suffered a confidence crisis, whether that’s in your riding, your professional life, or your own sense of self-worth and self-esteem

While this is by no means an exhaustive list, it covers some of the more common signs that you could benefit from extra support. While opening up to a trusted friend, family member or colleague is a brave and powerful starting point, it’s well worth considering speaking to a professional, too.

Seeking professional help probably sounds a little bit scary, and many people assume that you have to be at ‘rock bottom’ or struggling with really advanced mental health issues to go down that route. But it’s not the case at all. Many people have high-functioning mental health quibbles, which means that they generally seem – and often feel – totally normal and able to get on with life. But no matter how high-functioning a person is, any symptoms of conditions such as depression or anxiety will have a negative impact, which will only increase over time if it’s not dealt with. Working with a professional to address these symptoms and their root cause can provide you with powerful tools to deal with them, making you a healthier, happier person and enabling you to be an even more effective support system, too. Think about it like this – if your horse is lame, you call the vet – you don’t leave it until the lameness has progressed, because by then, you could be dealing with a much bigger and more difficult problem. Likewise, no matter where you fall on the mental health spectrum, any negative change is well worth seeking help and support for.

Professional input can be utilised in a variety of ways…

• you might prefer to speak to your GP in the first instance, who can provide advice and resources and will likely refer you to a counsellor or therapist, who can be accessed through the NHS or private practice. It’s crucial to remember, though, that you don’t actually need a referral to access psychological therapies on the NHS – if you’re 18 or older, you can self-refer at https://www.nhs.uk/service-search/find-a-psychological-therapies-service/
• or, you may prefer the idea of a support group – your GP will be able to point you in the direction of your local group, or you can access a comprehensive list at mind.org.uk
• for those who prefer a more digital interface, com is a unique and useful tool, offering resources such as online courses to help you on your mental health journey, creative tools to aid you in expressing your feelings, and a vibrant online community of people to have honest, open discussions with
• if you’re struggling with performance issues, such as a loss of confidence when riding or a fear of failure, a sports psychologist could be the perfect solution
• several apps offer you the ability to keep in touch with a therapist via instant messaging, such as Better Help or Talkspace
• if you feel as though stress, depression or anxiety are taking over your life, your GP may suggest a course of medication, which sounds scarier than it is. It may take some trial and error to help you find the perfect medication and dosage for you, as the chemical imbalances that cause some mental health complaints are unique – but many people report that finding their medication match is like a long-awaited breath of fresh air

TOP TIP

If you take a birth control pill, it’s worth speaking to your GP about the effect it could be having on your mood. Every birth control is different and utilises varying amounts of certain hormones, which can have a drastic impact on your mood. You may find that taking a break, or swapping to a different kind of pill, makes a huge difference.

Head over to ridersminds.org to take a short mental health assessment quiz and access a plethora of free support, all tailormade for equestrians – including self-care tips, advice on seeking help or providing support to a friend in need, and a 24/7 crisis hotline, which can be reached on 0300 102 1540.