Competing with confidence

Competition nerves can affect you in so many ways. Last issue we explored some of the psychological causes of anxiety around competitions, including why it’s important to focus on the process rather than the outcome, and the value in prioritising your planning, preparation and performance. This issue we’ll consider some ways to best manage yourself and your horse so that you can have the best experience on the day.

TOP TIP

When you’re competing it’s worth having a monthly check-in of your horse’s level of fitness. You could also consider his preparation and readiness for the competitions you have planned – all of this will help you to feel more ready on the day.

The week before

Use this time to manage the practical details for yourself and your horse. Consider his management and training routine – a daily plan that includes your exercise aims and any checks or preparations you’ll make might help to keep you on track. Consider what decisions are important, and how you’ll reassure yourself that you’re both as prepared as you can be.

Positive cues are another handy tool that can help make more helpful stories in your mind. For example, you might set up a reminder on your phone every few hours to prompt you to remember a time when you rode really well, or had a fantastic experience with your horse. Or use this method to help you find perspective around the competition, such as ‘this is an opportunity for us to continue our training in a different environment’.

If you notice that you’re already starting to experience nerves and anxiety, consider how you might support a friend who’s feeling the same way…

• What would you say to them?
• How would you give them a boost, or reassure them?
• How could you help them to refocus?
• What advice would you give?
• When would you next check in with them?

You might find it useful to write down your answers to these questions, then read them back to yourself. The aim is to learn to be kind to yourself (which many riders struggle with), and become your own cheerleader.

TOP TIP

It can be really powerful to write down your plan for the day, alongside how you’ll manage your mindset and set yourself up for a fabulous day.

Check out November Horse&Rider for more tips to help ease your competition nerves – on sale now!