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.

Why Anxiety is So Prevalent Among Horse Show Competitors

Riding is unique among sports; it is a partnership between human and horse, and the relationship is built on trust, communication, and subtle cues. Riders are not only responsible for their own performance, but are also acutely aware that their mood and mindset can affect their horse. This awareness, coupled with the unpredictability of horses and the pressure of external judgment (from judges, spectators, trainers, and even peers), creates fertile ground for performance anxiety.

Moreover, many riders are perfectionists by nature. They set high standards for themselves and their horses, and fear of making mistakes—or letting their equine partner down—can add another layer of pressure.

Common Signs of Performance Anxiety in Riders

• Physical symptoms: Tense muscles, rapid breathing, sweating, stomach aches, or headaches before riding.

• Mental symptoms: Catastrophic thinking (“What if I fall?” “What if we refuse a jump?”), difficulty remembering courses or test patterns, or being unable to focus on the task at hand.

• Emotional symptoms: Feelings of fear, wanting to avoid competitions, irritability, or tearfulness.

If any of these sound familiar, know that you are not alone, and there are effective strategies—and professional support—available to help.

Hints and Tips for Managing Performance Anxiety

The good news is that, as daunting as performance anxiety can feel, it is highly manageable. Here are some practical tips, rooted in psychological research and my work with riders:

1. Prepare Your Mind Like You Prepare Your Horse

Most riders dedicate significant time to grooming, tacking up, and warming up their horse before a competition. Apply the same principle to your mind: include mental preparation in your pre-show routine. This might involve visualising your ride, reciting affirmations, or managing your energy by listening to calming or upbeat music.

2. Breathe Deeply and Consistently

Deep, diaphragmatic breathing calms the nervous system and can help rein in runaway nerves. Try “box breathing”: inhale for a count of four, hold for four, exhale for four, hold for four, and repeat. Practice this before, during, and after your ride so it come naturally for you in the moment.

3. Stay in the Present Moment

Anxiety often stems from worrying about things outside your control—past mistakes or what might happen in the future. Mindfulness exercises, such as focusing on the feel of the reins or the sound of your horse’s hooves, can ground you in the present and relieve anxious thoughts.

4. Develop a Pre-Performance Ritual

Many top athletes have a ritual or routine that signals to their brain and body that it’s time to perform. This could be as simple as checking your girth and stirrups the same way every time, a short “pep talk” to your horse, or a specific stretching exercise. Routines create familiarity and reduce anxiety.

5. Reframe Negative Thoughts

When you catch yourself thinking, “I’m going to mess up,” try to reframe it more realistically: “I’ve trained for this, and I’ll do my best.” Replace harsh self-criticism with compassion, just as you would encourage a friend or young rider.

6. Accept the Uncontrollable

No matter how well you prepare, some factors (the weather, unpredictable behaviour from other horses, judging decisions) are out of your hands. Focus on what you can control—your own preparation, attitude, and effort.

7. Seek Support from Your Riding Circle

Talk to fellow riders, trainers, or family about your nerves. Sometimes just voicing your fears can lessen their hold. You may be surprised by how many others share your experiences and can offer perspective or support.

8. Practice How You Plan to Perform

Incorporate elements of the show environment into your practice sessions to build familiarity and confidence. Wear your show attire, follow the same routines, and set up the arena to mirror competition conditions as closely as possible. Use visualisation during practice—imagine yourself entering the ring, hearing the announcer, and feeling the atmosphere. By training your mind and body in conditions similar to those you’ll face in competition, you’ll make those show-day nerves much more manageable.

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 tailored 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.