Release the pressure

Every rider faces pressure at some point, whether it’s around competition, feeling they ‘should’ be doing (or not doing) something with their horse, or a case of perfectionism. When managed effectively, pressure can sharpen your focus and help you achieve your biggest goals and dreams. On the other hand, when a feeling of being under pressure becomes overwhelming, it can lead to anxiety and stress, and affect your ability to ride at your best.

Fortunately, whether you’re a leisure rider or a seasoned competitor, there are strategies that will help you find confidence in the saddle and enjoy a better connection with your horse.

The four forms

The first step in managing the experience of pressure is to recognise that it exists in four different forms…

Real pressure: Demands from competitions, training, or the expectations of others can make you feel on the back foot so you slip into a reactive state that distracts you from taking responsibility for everything that really is under your control. By taking a step back and finding perspective on the situation, you can better manage this real pressure.

Perceived pressure: Often, it’s your mind’s perception of a situation, yourself or your horse that triggers feelings of pressure. How you interpret situations, how your mind uses cognitive filters such a deletion, distortion and generalisations, and how it makes reference to old programming, memories, stories and emotions, will all play a part in how you feel about what you’re doing with your horse. The old adage of ‘our perception is our reality’ is 100% true. When you change your perception, the sensations attached to pressure change and dissolve.

Internal pressure: As riders, we’re often extremely tough on ourselves. Self-imposed standards and expectations pile on layers of pressure for many riders, which means they self-sabotage at nearly every turn. Learning to manage your mindset and rebalance your inner critic and inner coach allows you to turn the dial down on internally generated pressure and expectations.

External pressure: For some riders, the expectations from coaches, peers and the competitive environment can have an impact on their way of thinking and confidence. This can be a good thing but when it breeds self-doubt, anxieties or a feeling of not being good enough, it’s important to seek help in managing these feelings. ­­

Learn how to be kind yourself with Alison Buttery’s top tips in Spring Horse&Rider. Get your copy today!