The Winter Equestrian Festival (WEF) in Wellington runs from January through March, spanning 13 consecutive weeks. Another major competition for riders, the Winter Spectacular Series at the World Equestrian Center (WEC), means 12 weeks in the saddle. The longer the show season lasts, the more susceptible equestrians become to burnout, often triggered by constant show ring anxiety. So, there must be a set of actions or rituals to keep you calm whenever you start feeling tightness in your chest.
This post discusses methods that can help junior riders and adult amateurs cope with performance anxiety and regain their confidence on the track.
Get Prepared The Night Before The Show
There’s nothing worse than a rushing rider in the morning, so it’s important to prepare everything the night before the competition. Lay out your show attire, make sure everything’s okay with the helmet and other equipment and clean your tack. This will eliminate one layer of cognitive overload. If you rush, your horse will quickly feel it and mirror it, adding a layer of problem.
The Morning Of – Rituals
Take time to get ready. If meditation or quick exercise helps you cope with casual worries, use it here too. Your heart rate goes up when you think of the course stage when you’re afraid the ride might go wrong? Focus on the positive – visualize your success. Think about how you masterfully navigate difficult turns the way you schooled them; think where you rebalance/soften. Imagine that everything has already gone well and that both you and your horse have successfully handled every challenge.
Exercises to Calm Down Before The Start
Stress levels shift during the day, but everything peaks as the rider approaches the warm-up ring and the in-gate. The prep session mustn’t be exhausting – it must be efficient! Chasing perfection will result in a power outage for both you and your horse. Extra circles and jumps do not build confidence, only fatigue. A few quality efforts are enough. As you approach the in-gate, concentrate on the canter to manage the first fence.
Workable techniques to relieve show ring anxiety:
Box Breathing
Just 4 counts: inhale, hold, exhale, and pause again – all for four counts. This technique helps block the release of adrenaline, normalizes heart rate, and regulates breathing.
Grounding Techniques
Are your jaws relaxed? How do you feel your body weight in the stirrups? Stroke your horse and listen to its breathing. Shifting your attention to what you can feel, see, and smell may help interrupt the cycle of anxious thoughts.
Olympic champion Kent Farrington has shared with the media that, together with a sports psychologist, he found that grounding techniques are among the most effective ways to tune out crowd noise and spectator pressure. When everything external fades into the background, it becomes much easier to focus on the main tasks.
Sleep, Nutrition, Journaling and Distracting Activities
Long show seasons are won by those who take care not only of training but also of what happens between sessions and important rounds.
- Get enough sleep, stay hydrated, and eat more high-protein meals.
- Plan activities outside of riding. Attend a concert, read favorite books, or just go out with friends. Some people prefer activities that provide a little excitement but involve less pressure than another competitive round. Such seek the highest paying online casinos to relax on slots with a solid Return To Player (RTP). But it’s important to only select platforms that operate under trusted licences.
- Journaling helps equestrians understand every difficulty and track changes in the horse’s behavior and their own emotional state.
Your Horse Feels What You Feel – Handle That
Horses are extremely empathetic animals. When riders’ cortisol levels rise, muscles tighten involuntarily, breathing becomes shallow, and movements become less precise. Even the grip on the reins becomes firmer. The horse interprets these signals as signs of danger. Conversely, when the rider remains calm, the horse does not tighten its back, does not become tense before fences, breathes evenly, and responds better to cues.
What Experts Recommend
Horse trainer and podcaster Warwick Schiller, who has spent many years working with horse behavior regulation, recommends shifting focus away from the show atmosphere. Taking your horse for a walk without a saddle can help. Hand-walking as a pre-ride routine and after training sessions is also an effective way to reduce tension.
American rider and two-time Olympic Gold Medalist McLain Ward has mentioned that it is important to spend more time with your horse in the stall before competitions and between rounds. Grooming is on you. Don’t delegate it to others during this period. The thing is that familiar routines, such as brushing, strengthen the bond and relieve stress. Ward describes this as the best therapy.
