Pause for thought

When your riding has to take a back seat, it can feel as if your life has been put on hold. Whether it’s due to an injury, recovery following an illness, adverse weather or lack of facilities, if you find yourself grounded, it can be frustrating when all you want to do is get back on your horse and ride. 

The good news is that there are various practical, manageable steps you can take to stay connected with your horse and your inner self. And, as an added bonus, they’ll also increase your confidence and resilience so that when the time comes, you can get back to riding at your best.

Imagine this

Using visualisation is like creating your very own Netflix film or documentary featuring you and your horse doing everything together that you love. As it’s your personal streaming channel, you can pick and choose what you watch in your mind’s eye, based on your goals, hopes and dreams. 

And whether something’s real or imagined, your mind won’t know the difference and will soak up whatever you give it, so why not take this opportunity to create the films and documentaries that you actually want to watch?

Top tip

Whether your break from riding is by design or due to unforeseen circumstances, see it as a chance to strengthen your mindset and prime yourself to be ready for when you’re back in the saddle again. 

A new angle

Turning off thinking is impossible and neither can we stop negative thoughts, but we can flip them and make them more helpful. Reframing negative thoughts is essentially tweaking the narrative in your mind so it works with, instead of against, you. 

So, if you’re unable to ride, practise flipping an unhelpful approach to ‘I can use this time positively to plan/do/learn/change XYZ’ or ‘while I can’t ride at the moment, I can plan/learn/do/change XYZ’.

Instead of dwelling on what you can’t do right now, focus on things that are under your control – you’ll soon notice other opportunities and possibilities. You may learn something new, you could become part of a new community, or you might explore different ways of building your connection and partnership with your horse.

Think of it as being similar to rebalancing your horse when riding so you’re training a correct way of going. When you practise adjusting your thoughts positively, you’re effectively performing a half-halt in your head and rebalancing your mindset.

A moment to reconnect

Grounding and meditation offer a psychological pause button for riders, allowing them to anchor their thoughts firmly in the present, thereby dampening the swirl of anxiety and overthinking that can arise during periods of not being able to ride. Both practices provide ways of being in the present, but they do it in slightly different ways.

In meditation, you quiet your mind by focusing on a particular object, thought or activity. This practice is primarily used to develop concentration, calmness and emotional positivity, and is like setting aside specific time to visit a tranquil mental space, allowing all the buzzing thoughts to gently settle.

Grounding, on the other hand, refers to practices that anchor you in the here and now. It’s less about a formal practice and more about techniques that help you connect with the present, particularly during stressful periods. It could be becoming attuned to your senses, feeling the earth under your feet, or any other strategy that pulls your mind away from racing thoughts or future worries and towards the current moment in time.

When using both practices together, you’ll find they work to reinforce each other, thereby multiplying the benefits.

Thought dumping

Scribbling (more commonly known as journalling) is like having a chat with yourself on paper. Writing down your thoughts, worries and little wins gives you a private space to dump everything that’s swirling around in your head. 

It’s a pretty straightforward tool. You simply jot down what’s going on, which can help you to see things more clearly, allowing you to figure out any patterns or problems but without the noise of everyday life. 

Remember that thoughts, ideas, stories and reflections only have meaning or influence if you allow them to do so. You can choose which thoughts to keep hold of and which to leave on the page. 

In addition, looking back on previous scribbles might show you how much you’ve learnt and grown, providing a confidence boost in the process for when it’s time to ride again. 

Mind and body in sync

Navigating through the journey of riding, especially after a break, is easiest when your body and mind are working in sync. Keeping your body in tune while away from the saddle not only prepares you physically for riding again but also sows seeds of confidence. By staying active and engaged with exercises that mirror or support riding activities, the physical memory of riding movements stays fresh and ready for use again. 

This physical engagement not only retains muscle memory but also provides a continual reminder to your mind about the joy and familiarity of riding, indirectly keeping your mindset positive and confident about returning to the saddle. You’ll find a way that suits you best but methods to try include… 

• pilates, known for its focus on core strength and flexibility, can keep riding muscles strong and supple and provide a mental boost, too
• walking is simple but so effective. Regular walks can calm the mind, maintain leg strength and reduce anxiety through physical activity and a connection with nature
• balance exercises not only improve physical stability (which is crucial for riding), they’re also fun. You can challenge yourself, while keeping your mind active and distracted from potential riding anxieties
• yoga combines strength, flexibility and mindfulness, and it’s a fantastic way to maintain physical wellness while simultaneously managing anxiety or nerves through its breathwork and meditative aspects
• dance can be an excellent way to maintain flexibility, co-ordination and strength – and it’s good fun, too

Top tip

If you’re temporarily sidelined, managing your physical wellness through strength, flexibility and adaptability exercises can be a powerful way to enhance riding confidence.

Stay connected

Just because you’re not riding, it doesn’t mean your connection with the horse world has to pause, too. Hanging out with your yard buddies, going to events as a spectator and finding learning opportunities, such as watching lessons or a demo with a top rider, can all help to keep you motivated and positive. 

Your love of riding doesn’t switch off but, rather, shifts into a different gear. You’ll learn in new ways, support your friends and still belong to the horsey community. So, in this pause from riding, think of it as simply engaging in a different phase – and then, before you know it, you’ll be back in the saddle again and enjoying what you love most just as you used to do. 

When you find opportunities to build physical fitness, you strengthen your mind–body connection to become better able to manage your responses to challenges as they arise.

Top tip

Long-reining, lungeing and groundwork as part of a rehab programme can count as a walk in the countryside to boost your mood and provide exercise.

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.