Nervous energy

Everyone approaches and experiences competition days differently, depending on their personality, past experiences and how they prepare mentally. Some might see them as chances to test skills and track improvement, while others might view them as high-pressure events when winning is the only way to succeed. Many riders enjoy the social side of competitions, but for others the environment can be stressful or isolating.

Take a view

How you think about competitions is important because it affects your performance, your feelings of stress and your enjoyment. If you see competitions as fun and a chance to learn, you’re likely to feel less anxious and more satisfied, whatever the results. This positive view helps you remain resilient when things don’t go as planned, allowing you to move forwards.

On the other hand, if competitions are stressful, you might end up more anxious, making it harder for you to perform on the day, and this can lead to increased anxiety and reduced motivation and enjoyment.

In contrast, adopting a healthy, balanced perspective of competing, with intentions, goals and outcomes, will help you get the most from your training and competition experiences and have the best time with your horse.

In focus

Setting clear, process-driven intentions for competition day is a powerful way to stay focused and manage your performance effectively. By bringing your attention to specific aspects of your riding, i.e. those things under your control, you’ll make tangible progress and reduce competition-day nerves.

Start by focusing on the process of your performance rather than the outcome. So, instead of aiming to win or achieve a particular score, focus on specific aspects of your riding, such as how well you plan for the next movement, turn, approach or route, or maintaining a steady rhythm in your breathing. These help you direct your efforts towards areas of your riding you can control and improve, giving you a clear direction for your training.

Key checkpoints

Create checkpoints throughout the day to monitor your mindset, confidence and performance. These are predetermined moments when you check in with your intentions for the day and refocus on what’s most important to you in terms of your performance. If things aren’t going as planned, these checkpoints allow you to adjust your approach and stay on track. Ask yourself…

• What’s working well for me so far today?
• Where’s the focus of my attention and is it helping me ride at my best?
• What does my horse need from me right now and how could I best meet this need?
• What one thing could I do right now to feel more calm/confident/in control?

By focusing on process-driven goals, you’ll gain more control over your performance and ensure continuous improvement in your skills and your partnership with your horse.

Top tip

Deep, slow, controlled breaths calm the mind and ease physical symptoms of stress. Inhale for four counts, hold for four and exhale for four to focus your thoughts and steady your nerves before you enter the ring.

Discover more of Alison’s tips to help you tackle competition nerves in August Horse&Rider – on sale now!