If you’re worried about stepping to the next level in your riding, Alison Buttery has some advice for achieving your dream

Do you feel it’s time to step up a notch with your horse? Perhaps you’re comfortable with your competing but feel unsure about when and how to stretch your comfort zone? Maybe your dream is to compete at a certain level, or perhaps your coach is telling you you’re ready for a bigger challenge. Whatever your reason, the idea of moving up can feel exciting and daunting at the same time.
Some riders struggle with mental blocks around jumping bigger tracks, performing well in more demanding dressage tests, or qualifying for regional or national competitions. Being able to step up to the next level is an important part of developing ourselves as competitive riders and achieving our equestrian goals, but how can you can find the motivation and confidence to make the changes you want?
Concept of uncertainty
When you challenge yourself, your mind can create all kinds of distortions and limiting beliefs in its attempt to keep you safe. The mind loves the concept of certainty and does everything it can to reduce risk. If you’ve ever experienced nerves around riding and found yourself conjuring up all kinds of imagined threats and risks, you’ll know this only too well.
As riders, we need to learn to become more comfortable with the concept of uncertainty, since there are few guarantees when we ride our horses. Many riders struggle with this, as their minds are looking for a 100% guarantee that nothing will go wrong and they’ll be safe However, there’s plenty we can do to keep as safe as possible, achieve our goals and, ultimately, enjoy riding our horses.
Developing riding skills and security in the saddle, communicating effectively with your horse, having regular lessons and working on your fitness, mindset and confidence are totally under your control and help create the physical and psychological foundations for doing what you love with your horse.
Recognise the issue
There are many reasons why riders can feel nervous or apprehensive about moving up to the next level…
- fear of (perceived) failure: You may worry about what other people might think, or compare yourself unfavourably with other riders. Or perhaps you focus too much on the end result, fretting about whether you’ll jump clear or achieve a certain score
- lack of confidence: You may lack confidence in your ability and worry that you won’t be able to handle the challenges of higher-level competition
- lack of experience: When you haven’t competed at a particular level before, you can feel uncomfortable, as you’re not always sure what to expect
- pressure to perform: You may feel pressure from coaches, peers or yourself to succeed at the next level and then worry that you won’t be able to meet those expectations
- fear of being hurt: Riding at a higher level often involves greater physical demands on both horse and rider, which could make you feel nervous about falling
- lack of support: If you don’t have a strong support system – whether that’s from coaches, peers, or family and friends – you may feel isolated and uncertain about your ability to be successful when riding at the next level
Achievable challenges
Setting goals and expectations is an important part of challenging yourself and your horse, but it’s important to understand the difference between them.
Goals should be challenging but achievable and should help you focus your efforts and track your progress.
Expectations, on the other hand, are beliefs or assumptions about what you think should or will happen. They may not always be under your control and this can sometimes lead to disappointment or frustration if there’s a different outcome.
Smart thinking
When setting goals, it’s useful to make them specific, measurable, achievable, relevant and time-bound, known as SMART. So, your goals should be…
- Specific and clear, with a defined outcome and timeline for completion
- Measurable so you can track your progress and celebrate your successes
- Achievable, meaning that they’re challenging but realistic given your current skills and resources
- Realistic and relevant to your overall riding goals and aspirations
- Time-bound, with a deadline set for having achieved them
Managing expectations
Once you’ve set your goals, it’s important to manage your expectations, which means being realistic about what you can achieve and not putting too much pressure on yourself. Progress isn’t always linear and setbacks and challenges are simply a normal part of the process.
One way to manage your expectations is to concentrate on the process, rather than the outcome. In other words, focus on the things that are under your control, such as your effort, attitude and preparation, rather than worrying too much about the end result. By focusing on the journey, you’ll feel more in control and less overwhelmed by the pressure of competition.
Feel the fear
Fear and anxiety are common feelings for many horse riders and can be especially challenging when stepping up to the next level of competition.
For riders, fear and anxiety can arise from a variety of factors, such as fear of falling, fear of failure, or fear of injury. These fears are completely normal and everyone experiences them to some degree, but being able to manage them as a rider is a core skill for riding effectively and confidently.
To do this, it’s important to accept how you feel and then identify the source of your anxieties. This might involve reflection on past experiences and learning constructively from them, which is where a coach or therapist can be useful by helping you control and work through your emotions.
In fact, fear is important because it keeps us safe, but we do need to learn how to deal with unhelpful thoughts so we can move on positively towards our goals and dreams.
Top tip
Practise self-compassion by treating yourself with kindness and understanding, rather than harsh criticism or self-judgement. Everyone makes mistakes, so try to see setbacks and failures as opportunities to learn, improve skills and build confidence.
Did you know?
Relaxation techniques (such as deep breathing, mindfulness, visualisation, hypnotherapy and progressive muscle relaxation) can be helpful for managing fear and anxiety. These techniques can help calm your mind and body and reduce the physical symptoms of anxiety, such as increased heart rate or shallow breathing
Positive attitude
Another way to manage fear and anxiety is by challenging any negative thoughts. In doing this, try reframing that negativity into a more positive and realistic light. For example, instead of believing you’ll never be able to do something, turn it around by recognising you’re still learning and improving, and you’ll get there with practice and patience. It’s impossible to not have thoughts, but we can work on noticing our negative ones and replacing them with others that are more helpful and supportive.
Did you know?
Progressive, incremental exposure to the source of your fear and anxiety can help you overcome these feelings. This might involve starting with small, manageable challenges and gradually working up to more difficult tasks or situations.
Top tip
Seek support from others when dealing with fear and anxiety, such as talking to a coach or therapist who can help you to manage your emotions, thoughts and inner beliefs to become more confident.
The confidence factor
Building confidence is a key component of stepping up to the next level in competition. By focusing on your strengths, you’ll increase your confidence and self-esteem, and by recognising and celebrating the things you do well, you can feel more assured of your abilities.
Deliberate practice is key, but it’s only useful if you’re practising the right things. The more consistent you are around the practical and psychological skills you want to develop, the happier and more comfortable you’ll feel in the saddle.
Did you know?
Mental rehearsal is another powerful tool when preparing for competition. This involves visualising yourself successfully completing the competition, including all the details and sensations involved. By mentally rehearsing, you can build your confidence and reduce anxiety.
Celebrate success
Of course, surrounding yourself with positive influences, such as supportive friends, family, coaches and fellow riders, can also be very helpful. Constructive feedback and encouragement can go a long way in boosting your confidence and motivation.
In addition, celebrating your successes, no matter how small, can help to build your self-esteem. Take time to recognise your achievements, whether it’s mastering a new skill or completing a successful competition.
You can do it!
Stepping up to the next level when riding can be a challenging and hugely rewarding experience. By focusing on achievable goals, managing fear and anxiety, building confidence, preparing mentally and developing resilience, you can overcome your mindset blocks.
Remember, progress is not always linear, but with dedication, practice and support, riders can develop the skills and mindset needed to compete at the next level and enjoy the rewards that come with challenging oneself. Believe in yourself and you’ll soon be making progress towards your equestrian dreams.
Top tip
Focusing on the journey rather than the destination, accepting setbacks and learning from mistakes will help you develop the resilience needed to embrace new challenges.