As the summer season draws to a close, and you’re getting ready for a bit of time off before a busy winter of training and indoor shows, you might be considering squeezing in a few more events before the season officially winds down. After a busy year, this is the perfect opportunity to test out your progress and make that step up to the next level.

Whether it’s with a young horse moving up for the first time or getting your confidence up to take that next step, moving up to the next level can feel nerve-wracking and sometimes a little overwhelming.  If you’ve been competing consistently this season chances are you’re more than ready to make the move, you might just need a little push in the right direction and a few helpful tips to make sure you feel cool, calm, and collected when the time comes.

Everyone gets a few game day nerves from time to time, but with the right positive mindset and a good training plan stepping up a level won’t feel like climbing Mount Everest. If you want to make the step up before the end of the season, we’re here to give you a little nudge and let you know you’re ready! To give you a helping hand, we’ve enlisted the help of an experienced equestrian mindset coach and hypnotherapist, to give you all the tools you might need to conquer the nerves and tackle the next level with the confidence to succeed.

Focus on what is in your control

As we all know, when it comes to horses there is a lot that falls outside of our control. Extenuating circumstances like the weather, the course designer, which side of bed your horse got out of that morning, can all have an impact on how the competition goes. And as frustrating as it may be, there is nothing anyone can do about it!

Energy spent worrying about whether it will be windy, or whether there will be a particular fence on the course, is wasted energy. Instead, try to put that out of your mind and focus on what you will do if it is windy for example. Redirect that energy onto what you can control, and how you will manage the things that you can’t.

 

Take it one step at a time

For any competition, particularly when you’re stepping up, it can feel like there is a lot of pressure to get the whole thing right in one go. That can feel overwhelming and make moving up seem even more daunting. Instead, break it down and take it one step at a time - literally!

Rather than thinking “I’ve got to nail this whole thing”, rephrase it and think “I’ll focus on this one jump/ this one transition”. Give each fence or movement your all, and then move onto the next. Breaking it down makes it seem a lot less daunting, giving you the headspace to focus on what you need to do.

Visualise your Success

Did you know that the brain cannot differentiate between what is real and what is our imagination? Before you set out, take a few minutes to visualise success. Imagine a smooth, confident round. Your brain will perceive this as an event that has taken place and will start to feel calmer when the time comes to actually take part.

 

 

Be careful though, the same goes for negative experiences so try not to dwell on what might go wrong! Focus on picturing it all going exactly to plan and a roaring success, then channel that feeling when you get in the saddle.

Rename your nerves

Treat your nerves as energy, by channelling them in a meaningful way and giving them some direction. A bit of adrenaline works in your favour as it keeps you alert and ready to act when needed. Rename your nerves as something more practical, like your “buzz” or “focus”. This also helps to remove any negative association with words like “fear” and instead gives them a more positive identity.

Stick to your routine

This one is super important, stick to your normal routine! Don’t try and incorporate anything new or change anything, just do what you always do. It can be so tempting to see other people doing something around you and think you need to do that too, but make sure you stick to your system. Warm up, tack check, breathe… familiar habits help to ground you and reduce stress.

Use breathing exercises

Your body responds to rapid, shallow breathing as a trigger to identify danger. Whereas slow, mindful breathing communicates “we’re safe, we’re ready” to your brain instead. Here’s a few breathing techniques you can try:

• Box breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts. Repeat this a few times.
• Exhale longer than you inhale. Breathe in naturally, then make your outward breath a bit longer. It’s an instant tension reliever!
• Breathe with your horse. Match your horse’s rhythm for a moment, it calms both of you and strengthens your connection. Remember, your horse might be feeling a little worried too, so this is a great tool to calm both of you!

When your body gets enough oxygen through proper breathing, it unclouds the mind and promotes focus, rational thinking, and reaction times. So, it’s really important you’re feeding your brain as much as your body!

 

Progress over perfection

Just like you’re taking it one fence at a time, treat success with the same attitude. Celebrate the progress instead of perfection. Don’t let one mistake overshadow how well you’ve done.

Nobody is perfect - cliché but it’s true! Focus on everything that went well and learn from what didn’t, so you’re prepared next time. Every improvement counts when you’re working toward your end goal!

Talk to the right people

Find someone who gets it, whether that’s a friend, a trainer, or a mentor. Swap experiences and get their insight. Chatting to likeminded people who have been there and done that can put your mind at ease and remind you to think rationally, you’re more than capable and you know what to do! Sometimes simply hearing “you’ll be fine” from someone who knows what they’re talking about is all you need!

Trust the training plan

Going into it feeling confident in your preparation will allow you to ride your best and rise to every challenge. Worrying about whether your horse is fit enough or if they’re going to jump the first time of asking is wasted energy and detracts from being able to ride effectively. If you’ve done your homework, then have confidence in your prep work and kick on! If you need a little helping hand to get your horse’s fitness up to scratch and cross country ready, we’ve got a few top tips waiting for you here.

Need a few more items in your at-home training set? We’ve got everything you need and more for a complete and multi-functional set up. Head over to PolyJumps and browse through our extensive catalogue of jump wings, blocks, poles, and training aids.

 

Remember why you’re there

If you find yourself getting anxious, or wanting to pull out, remember why you started. Remind yourself why you ride horses and focus on just having a good time. Enjoying the ride keeps the confidence steady and takes the pressure off the result. Fun doesn’t make you weak or an ‘amateur’, it makes you resilient.

Invest in some mindset coaching

There is no shame in asking for a little help. Sometimes we just need someone to tell us how to use the tools in our belt. Even if you’re feeling prepped, there’s no harm in a little extra mental help to get you in the zone. Loads of professional riders, whether they’re eventers, showjumpers, dressage riders, or other disciplines, have a mindset coach to help them handle the pressure, the emotional strain, and the motivation. If you like what you’ve heard today and keen to know more, why not head to Silvolutions website or Facebook page and see how Sean could help you master your mindset and achieve your goals?