We all get that feeling of butterflies in our stomach (or “horse-show stomach” as I have had some of the moms in our barn call it) before a clinic or competition. But why is it that some people seem unaffected by it and others are brought to a grinding halt as the anxiety builds and builds. The people who seem unaffected have learned how to override their brain’s natural response to keep you comfortable and away from scary things like lions, or fire, or competitions! Having a strong mindset that keeps you competitive and in the game takes a lot of time and work, but here are a few simple techniques that can help in reducing anxiety and regaining control while competing your horse.

1. Breathing exercises: Practice deep breathing and letting the breath out slowly through pursed lips (like cooling a hot cup of tea) to calm your nerves and focus your mind during the ride. This is great thing to do during the walk if you have a horse that tends to jig.
2. Visualization: Visualize successful rides and positive outcomes before and during your competition to build confidence. This sounds simple but so many people do the opposite and imagine the worst things happening during their ride to come.
3. Mental rehearsal: Mental rehearse your course, test or routine, imagining yourself executing each maneuver flawlessly. Why not get a perfect 10 in your head?!
4. Progressive desensitization: Gradually expose yourself to competitive situations to become more comfortable over time, such as schooling shows and derbies. You would do it for a young horse, so why not do it for yourself?
5. Focus on the process, not the outcome: Concentrate on executing each movement correctly rather than worrying about the final results. Keep your mind on the task at hand.
6. Set realistic goals: Break down your goals into smaller achievable targets, which can reduce pressure and anxiety.
7. Physical preparation: Ensure that you and your horse are adequately conditioned for the competition. When you feel like you are physically struggling, your mind will struggle too.
8. Positive affirmations: Repeat positive statements to yourself, reinforcing your abilities and confidence. Time to work on a new mantra!
9. Seek professional help: Work with a mental coach to address anxiety and improve mental resilience. You have a coach for your riding, most likely, several. A mental coach will fill in that last piece of the puzzle to becoming the rider you wish to become.
10. Mindfulness techniques: Practice mindfulness to stay present in the moment and avoid dwelling on negative thoughts.

Remember, it is normal to feel nervous before competitions, but with consistent practice and mental preparation, you can reduce anxiety and perform at your best!