Ever felt your heart race, palms sweat, or mind go blank right before entering the ring? You're not alone.
By: Jenny Swanson, EdD, LICSW, LCSW, CMPC
Feb 10, 2025
Your nerves increase, your confidence decreases, and then your performance suffers.
Ever felt your heart race, palms sweat, or mind go blank right before entering the ring? You're not alone. Nervousness is a common experience for riders at all levels, from beginners to seasoned competitors. The good news is that building confidence is a skill—one that can be practiced and strengthened over time. When you feel nervous, your horse senses it too. Likewise, when you feel confident, your horse can pick up on that as well! So why do we lose confidence and become more nervous?
Why Riders Lose Confidence…
Confidence can waver for many reasons, often tied to our thoughts and experiences. Here are a few common stressors:
Fear of Failure: Worrying about making mistakes or not meeting expectations can chip away at your self-belief.
Pressure to Perform: Whether it’s external expectations from coaches or internal perfectionism, pressure can create anxiety.
Negative Self-Talk: The inner critic often gets louder under stress, leading to thoughts like, "I can't do this" or "I'm not good enough."
The first step is always self-awareness! When do these stressors arise for me? Where? How? Why? THIS is the first step to stop nerves, is by addressing them.
“Courage is not the absence of fear, but the triumph over it.”
— Nelson Mandela
5 Quick Confidence Boosters
Positive Self-Talk: Shift your inner dialogue from critical to encouraging. Replace "I always mess up this jump" with "I’ve practiced this and I’m ready." Simple affirmations like "I am capable" or "I ride with focus and control" can reset your mindset.
Power Poses: Your body language affects how you feel. Standing tall with your shoulders back and chest open can trigger feelings of confidence. Try holding a strong, upright pose for a minute before you get on or while you are warming up—it can make a surprising difference.
Visualization: Mentally rehearsing success can prime your brain for performance. Close your eyes and vividly imagine yourself riding with control, feeling the rhythm, and executing movements flawlessly. The brain often responds to imagined experiences almost as if they were real.
Focus on Process Goals: Instead of fixating on outcomes like winning ribbons, set small, controllable goals: "Keep my heels down," "Maintain steady breathing," or "Ride the corner with balance." Achieving these builds a sense of accomplishment.
Develop a “Confidence Memory”: Recall a moment when you felt proud of your riding—a smooth round, a breakthrough in training, or a compliment from a coach. Relive that memory in detail to tap into the positive emotions associated with it.
Final Tips |
Confidence isn’t a switch you flip; it's more like a muscle you build with consistent effort. Practice these techniques regularly, not just before competitions. Build habits that then lead to lasting mental strength. |
What’s your go-to confidence booster before a ride?
Share your tips or experiences in the comments—let's support each other in building unshakable confidence in and out of the saddle!
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