If you're anything like me, competition day can feel like a rollercoaster of excitement, nerves, and... well, more nerves. Whether it’s your first time in the ring or your hundredth, the pressure to perform can sometimes feel overwhelming. The butterflies, the racing heart, that tiny voice in your head telling you “What if I mess up?”—sound familiar?
It’s totally normal to feel anxious before a competition. In fact, a little bit of nerves can even be a good thing. But when those nerves start to take over, it can make your ride feel more like a struggle than a celebration of your hard work. So how do we manage those nerves and turn them into fuel for success? Let’s dive into some practical tools and tips for staying calm, focusing, and changing the way we talk to ourselves in those high-pressure moments.
1. Acknowledge Your Nerves (But Don’t Let Them Control You)
Before you even step into the ring, take a moment to acknowledge how you’re feeling. It might sound simple, but just recognizing that you’re nervous can take some of the power away from those emotions.
Maybe you’re feeling jittery about the dressage test or worried about that big jump ahead. That’s okay! Instead of trying to push the nerves away (which, let’s be real, only makes them worse), try saying to yourself, “I’m feeling nervous, and that’s completely normal. I’ve got this. I’ve prepared for this.”
The more you accept your nerves as part of the process, the less they’ll get in the way of your focus and performance. You might even start to notice that your nerves shift from something scary to something that actually energizes you. That adrenaline can be the boost you need to ride at your best.
2. Shift Your Self-Talk: From “What If?” to “I Can”
One of the quickest ways to spiral into a panic is by letting those what-if thoughts take over: “What if my horse stops at the jump? What if I forget my course? What if I look silly out there?” This kind of thinking can feel totally paralyzing, but here’s the good news: you have the power to change the narrative.
Instead of getting lost in negative what-ifs, flip them around into positive, empowering statements. For example, if you’re thinking, “What if I make a mistake?”, you can change it to, “Mistakes happen, but I’ll stay calm and figure it out. I’m ready for whatever comes my way.”
This shift in self-talk doesn’t mean you’re ignoring the challenges; it’s about framing them in a way that empowers you to take action rather than freeze up in fear.
Another example: “What if I fall?” can easily turn into “I’ve fallen before, and I got back up. I trust my horse and I trust myself.”
Remember, the words we use with ourselves have a powerful impact. Positive self-talk is like giving yourself a pep talk in the mirror, and honestly, you deserve it!
3. Breathe, Breathe, Breathe
When the nerves hit, it’s easy to forget one of the simplest but most powerful tools: your breath. Breathing deeply activates your body’s relaxation response and helps calm that racing heart.
Before you even head into the ring, try a few deep breaths. Inhale for a count of four, hold for four, and exhale for four. Repeat this a few times and notice how it calms your body down. You might even find yourself feeling a little lighter and more centered as you enter the arena.
And don’t be afraid to breathe during the competition! If you feel anxiety creeping in, simply take a moment to focus on your breath. If you’re in the middle of a test or jumping round, it’s totally okay to consciously breathe and reset your focus.
4. Visualize Success (And a Few Bumps Along the Way)
Visualization is like a mental rehearsal, and it’s something athletes at all levels use to mentally prepare for competitions. Take a few minutes before your round to close your eyes and picture yourself riding with confidence. See yourself and your horse flowing smoothly through the course, hitting each stride and turn perfectly.
But don’t just visualize perfection—acknowledge that things might not go exactly as planned, and that’s okay too! If you have a moment where you feel like you’re losing your balance or something goes slightly awry, imagine how you’ll handle it with grace. Visualizing yourself navigating through those challenges helps build confidence and reminds you that you can recover if things don’t go perfectly.
This technique helps reduce the “fear of the unknown” by familiarizing your mind with what could happen—and how you’ll stay calm and handle it like a pro.
5. Focus on the Process, Not the Outcome
It’s so easy to get caught up in thinking about the results: the ribbons, the scores, the judges’ feedback. But obsessing over the outcome can lead to extra pressure, which only adds to the anxiety. Instead, try shifting your focus to the process—the ride itself.
Remind yourself of what you’ve worked on in training. “I’ve practiced my position. I’ve practiced my transitions. I trust my horse. Let’s do this.” Focus on each moment: the feel of the reins in your hands, the rhythm of your horse’s stride, the way your seat moves with their motion. When you’re fully in the moment, the outcome becomes less important, and the nerves tend to fade.
And if you make a mistake? No biggie! It’s all part of the process. The more you can focus on doing your best in the moment, rather than worrying about the final result, the more you’ll enjoy the experience.
6. Have a Pre-Competition Routine (And Stick to It)
Having a pre-competition routine can do wonders for your nerves. Whether it’s a specific warm-up for your horse, listening to calming music, or having a moment of quiet reflection before you enter the ring, a routine helps ground you and gives you a sense of control over the situation.
For example, I always find it calming to take a few minutes to check over my tack, give my horse a good pat, and visualize the course in my mind. These small actions remind me that I’m prepared and ready. Plus, it takes my mind off the nervousness and focuses it on the things I can control.
7. Embrace the Nerves: They’re a Sign of Care
Here’s something I’ve learned over time: those pre-competition nerves actually show how much you care. If you weren’t nervous, that would probably mean you weren’t invested in the outcome. The butterflies are a sign that you’re passionate, you’re ready to give it your all, and you want to do your best for both yourself and your horse.
So, rather than trying to “get rid” of the nerves, try to embrace them. Say to yourself, “These nerves mean I’m ready. I’m excited. I’m going to ride with everything I’ve got.”
Final Thoughts: You’ve Got This
At the end of the day, competition nerves are part of the ride. They’re natural, and they don’t have to control you. By acknowledging the nerves, changing your self-talk, focusing on the process, and using simple tools like breathwork and visualization, you can stay calm, grounded, and ready to perform at your best.
And hey, remember: every rider, no matter how experienced, gets nervous. The best riders are the ones who face their nerves head-on and use them as fuel to perform better. So take a deep breath, trust in your training, and know that whether you win or lose, you’re out there doing what you love—and that’s what truly matters. You’ve got this! 🐴✨
Comments