“Get back in the ring” is more than just a saying—it can be a real challenge when fear lingers after an injury.
By: Dr. Jenny Swanson, EdD, LICSW, LCSW, CMPC
Whether you’ve experienced a fall, a scary distance to a jump, or an unexpected accident, the physical recovery is often just the beginning. The mental hurdles, especially the fear of getting hurt again, can feel even harder to overcome.
The good news? You’re not alone, and that fear doesn’t have to control your riding journey. In this post, we’ll explore why this fear happens and practical strategies to help you rebuild your confidence.
Understanding the Fear of Re-Injury
Fear is a natural response designed to protect us from harm. After an accident, your brain becomes hyper-aware of the risks you’ve experienced, creating a mental “warning system” that tries to prevent it from happening again. This might show up as:
Physical Tension: Tight muscles, shallow breathing, or feeling stiff.
Mental Overload: Overthinking every move, doubting your decisions, or replaying the accident in your head.
Avoidance: Making excuses to skip rides, avoiding certain jumps, or feeling anxious even thinking about riding.
While some caution is healthy, unaddressed fear can hold you back, affecting both your performance and your enjoyment of the sport you love.
The Mind-Body Connection
Your mind and body are deeply connected, especially when it comes to fear. When you feel anxious, your body responds with symptoms like:
A racing heart
Shaky hands
Tense muscles
Trouble breathing deeply
Ironically, these physical reactions can make you feel less secure in the saddle, reinforcing the fear. Recognizing this cycle is the first step to breaking it.
Strategies to Cope with Fear
1. Acknowledge Your Fear—Don’t Ignore It
It’s okay to feel scared. Suppressing or denying fear often makes it stronger. Instead, try naming it:
“I’m nervous about cantering because of my last fall.”
“I’m afraid of losing control again.”
Acknowledging fear doesn’t make you weak—it helps you process and manage it.
2. Graded Exposure: Take Small, Intentional Steps
You don’t have to jump straight back into high-stress situations. Instead, gradually reintroduce challenges in a controlled, supportive environment:
Start with groundwork to rebuild trust with your horse.
Progress to light rides in familiar, safe settings.
Slowly add complexity as your confidence grows.
Think of it like physical therapy for your mind—small, consistent steps lead to big progress.
3. Visualize Safe, Successful Rides
Mental imagery is a powerful tool. Close your eyes and vividly picture yourself riding confidently. Imagine the sounds, sensations, and feelings of a smooth, confident, controlled ride. Visualization helps “retrain” your brain to expect positive outcomes, not just fear.
4. Focus on What You Can Control
Anxiety often thrives on “what-ifs.” Shift your focus to what’s within your control:
Your breathing—take slow, deep breaths to calm your nervous system.
Your posture—sit tall to project AND FEEL confidence.
Your preparation—remind yourself that you have done the work to prepare for this moment. Trust your horse and yourself, knowing that you two are ready.
5. Develop a Pre-Ride Routine
Anxiety HATES routine. A consistent routine creates a sense of stability and keeps anxiety at bay. This could include:
A few deep breaths before mounting (by yourself or in sync with your horse!)
Visualizing success.
A grounding technique, like noticing 5 things you see, 4 things you hear, 3 things you smell, 2 things you can touch, and 1 thing you can taste. Bringing all 5 of your senses together in the present moment is very grounding and helps your brain to center itself.
6. Lean on Your Support System
Don’t face fear alone. Talk to a trusted trainer, barn mate, or mental performance consultant. Sometimes, just saying your fears out loud reduces their power.
When to Seek Professional Support
While fear is a normal part of recovery, consider professional help if you:
Experience panic attacks or extreme anxiety.
Have intrusive thoughts or flashbacks about the accident.
Avoid riding altogether despite wanting to return.
Therapists, psychologists, or other trained professionals can help you develop tailored strategies to manage these challenges.
Reflection Exercise: Name It, Face It, Reframe It
Take a moment to reflect on your own experience:
Name It: What exactly are you afraid of? (“Falling off again.”)
Face It: What’s the likelihood of that fear happening? What’s within your control?
Reframe It: Replace fear-based thoughts with empowering ones. (“I’ve prepared, and I trust my skills to handle challenges.”)
Final Thoughts
Fear after an injury doesn’t make you any less of a rider. In fact, facing that fear and working through it shows immense strength.
Confidence isn’t about never feeling afraid—it’s about riding through the fear with courage.
Call to Action:
Have you ever struggled with fear after an injury? What helped you the most? Share your experience in the comments—I’d love to hear your story!
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