Conquering Competition Nerves

A Psychologist’s Guide for Horse Riders

For many horse riders, the thrill of competition is what fuels countless hours in the saddle, the joy of partnership with their horse, and the pursuit of mastery in their chosen discipline. Yet, as a Psychologist who works closely with equestrian athletes, I can attest that one of the most common challenges riders face is performance anxiety—those nerves and worries that surge before, during, or even after the show ring.

Performance anxiety affects riders at every level, from local club shows to international events. It can manifest physically (sweaty palms, a racing heart, shaky hands), emotionally (irritability, dread, self-doubt), and cognitively (racing thoughts, negative self-talk, inability to focus). While some level of “nerves” is part and parcel of competition, when anxiety becomes overwhelming, it can hinder both the rider’s experience and their performance.

For many horse riders, the thrill of competition is what fuels countless hours in the saddle, the joy of partnership with their horse, and the pursuit of mastery in their chosen discipline. Yet, as a Psychologist who works closely with equestrian athletes, I can attest that one of the most common challenges riders face is performance anxiety—those nerves and worries that surge before, during, or even after the show ring.

Performance anxiety affects riders at every level, from local club shows to international events. It can manifest physically (sweaty palms, a racing heart, shaky hands), emotionally (irritability, dread, self-doubt), and cognitively (racing thoughts, negative self-talk, inability to focus). While some level of “nerves” is part and parcel of competition, when anxiety becomes overwhelming, it can hinder both the rider’s experience and their performance.

The Value of One-on-One Psychological Support

While self-help strategies are invaluable, there are times when anxiety persists, intensifies, or begins to undermine your love of the sport. This is where working with a Psychologist who understands the pressures and can be transformative.

As both a Psychologist and an active competitor in horse riding, I have a unique perspective on the challenges riders face—because I experience them myself. I know firsthand the nerves that arise at the in-gate, the pressure to perform after a setback, and the drive to keep growing in a sport where so much is unpredictable. Having a Psychologist who is not only professionally trained but also intimately familiar with the highs and lows of equestrian competition means you’re working with someone who truly gets it. I can relate directly to the very same anxieties and triumphs you encounter, because I’ve lived them.

I offer a safe, confidential environment to explore the roots of your performance anxiety. Maybe your nerves stem from a previous fall, a harsh critique, or perfectionist tendencies. I can help help you identify and address the specific thoughts, beliefs, and habits fueling your anxiety.

How Individual Tailored Sessions Help

• Personalised Techniques: Every rider is different. A Psychologist will help you develop a toolkit of coping strategies that play to your strengths and fit your unique needs.

• Unpacking Setbacks: Together, you can process past experiences that may be driving current fears, and learn to reframe memories in a more empowering light.

• Building Resilience: Sessions can focus on building mental toughness, self-compassion, and adaptive thinking—skills that benefit you both in and out of the saddle.

• Goal Setting: Work with your Psychologist to set real, meaningful and achievable goals for competition, and develop incremental steps to reach them.

• Stress Management: Learn relaxation techniques, mindfulness, and cognitive-behavioural techniques to manage stress at home, in the practice arena, and in the show ring.

Improving Performance Through Mental Skills Training

The benefits of addressing performance anxiety extend far beyond competition results. Riders who learn to manage their anxiety often rediscover joy in riding, deepen their bond with their horse, and develop confidence that permeates other aspects of life.

It’s important to remember that psychological support isn’t reserved only for “serious” problems or elite competitors. In fact, I’ve found that many riders wait far too long to seek help—often believing their struggles aren’t significant enough to warrant support. Yet, the sooner you recognise and address these roadblocks, the easier it is to overcome them and get back on track. Every rider deserves to feel empowered, supported, and capable of enjoying their time in the spotlight. The skills you build through one-on-one sessions not only help you cope with nerves, but can also enhance focus, foster resilience, and prepare you for the inevitable ups and downs of the sport.

Final Thoughts

It’s a common misconception that riders who consistently perform at the top of their game are immune to nerves or anxiety. In reality, even the most accomplished equestrians face these feelings—what sets them apart is that they’ve learned how to manage and harness their emotions effectively. Performance anxiety is a universal experience among horse riders, and it’s nothing to be ashamed of, in fact it’s a necessary part of the experience. Whether you’re stepping into the show ring for the first time or pursuing a national title, learning to handle nerves is part of the journey.

Remember: every champion has had to learn how to manage their nerves. With the right tools and support, you and your horse can shine—together, confident and calm—no matter what the judges’ scores may say.