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The truth behind NLP: why it (probably) wont help and the science backed alternatives

  • Dec 8, 2025
  • 8 min read

Updated: Jan 1

If you scroll through equestrian social media or attend enough clinics, you will inevitably hear about NLP (Neuro-Linguistic Programming). It is often presented as the "secret weapon" for rider mindset—a set of techniques designed to "reprogram" your brain, delete fear, and install confidence instantly.


It’s a seductive promise. Who wouldn’t want a mental "delete" button for that anxiety loop about the oxer in the warm-up ring?



For those who would rather watch a video that explains why NLP probably shouldn't be a thing, I love this one Danielle Ryan who's whole YouTube Channel is dedicated to exposing the techniques used to manipulate people in the online coaching, business & social media spaces.



But as a Performance Psychologist, I think it is important we look past the hype. While NLP has been popular in coaching circles since the 1970s, the scientific community has a very different view of it. More importantly, relying on it might actually be making your competition nerves worse in the long run.


If NLP has been a useful tool in your kit, that’s wonderful—I am a big believer in taking what works for you. That said, we need to talk about why these strategies don't work for everyone, and they carry some risks of making things worse. It's important to know that relying on them exclusively can actually make anxiety harder to manage in the long run.


Here is the reality of why "reprogramming" doesn't work, and what modern science suggests we do instead.


The "Broken Computer" Myth

The core philosophy of NLP treats the brain like a computer. The idea is that if you have a "glitch" (like fear or self-doubt), you can use specific language or visualization tricks to "rewrite the code." The problem? Your brain isn't a computer; it’s a survival organ.


When you are sitting on a flight animal that just pinned its ears, your brain produces adrenaline and fearful thoughts. This isn't a software error; it is your amygdala doing exactly what millions of years of evolution designed it to do: keep you safe.


NLP often encourages you to suppress these thoughts or immediately flip them to positives. But clinical research shows us something called the "Rebound Effect." When you try hard not to think about something (like falling off), your brain actually monitors for that thought more closely to make sure you aren't thinking it. Essentially, trying to "delete" fear usually just makes it louder.

The Evidence Gap

It is also worth noting that despite its popularity, NLP is not generally recognised by the mainstream psychological community as an effective strategy. Systematic reviews (the gold standard of research) have consistently found little to no evidence that NLP improves health outcomes or mental well-being in a sustainable way.


Many of the techniques offer a temporary placebo effect—you feel better in the moment because you’re hyped up—but that feeling evaporates the moment you hit a real pressure situation in the ring.

Psychologist vs. NLP Practitioner: Understanding the Difference


In the equestrian world, "mindset coaches" and "NLP practitioners" are everywhere. To the average rider, the titles might sound just as valid as a qualified mental health practitioner like a Psychologist, but from a professional and safety standpoint, they represent two completely different worlds.


If you are choosing someone to help you navigate your mental skills, psychological wellbeing, or performance mindset, it is vital to understand what sits behind the title.


1. Years vs. Days of Training


To become a Registered Psychologist in Australia, an individual must complete a minimum of six years of university education and supervised practice. This includes rigorous training in human biology, neuroanatomy, psychopathology, clinical assessment, evidenced-based interventions, and advanced research methods.


In contrast, an NLP Practitioner often gains their certification in as little as 2 to 20 days. While some may take longer "Master" courses, there is no standardised academic requirement. You can effectively go from being a layperson to a "certified practitioner" in less time than it takes to start and finish a couple of riding clinics.

2. Regulation and Accountability


Psychologists are regulated by AHPRA (Australian Health Practitioner Regulation Agency) and the Psychology Board of Australia. This means they are legally bound by a strict Code of Ethics. If a psychologist causes harm or acts unprofessionally, there is a legal framework for reporting them and holding them accountable.


NLP is an unregulated industry. There is no governing body with the power to strip a practitioner of their right to practice or require practitioner to demonstrate a level of competence to practice. While some practitioners join voluntary associations, there is no monitoring or legal requirement for them to have insurance, ongoing supervision, or even a criminal record check.

3. Evidence-Based vs. Anecdotal

Psychologists are trained to be "scientist-practitioners." The techniques they use (like ACT, CBT, or EMDR) must be backed by peer-reviewed, reproducible scientific data. They are trained to identify when a rider’s "nerves" are actually a symptom of a deeper clinical issue—like PTSD from a bad fall—and they have the tools to treat it safely.


NLP practitioners primarily rely on anecdotal success and "modelling" techniques that have largely been debunked by the broader scientific community. Because they are not trained in clinical assessment, there is a risk of an NLP practitioner attempting to "reprogram" a trauma response, which can actually lead to re-traumatisation or an increase in anxiety.


4. Sustainable Change vs. Mental Bypassing

While many riders seek help for "less clinical" issues like people-pleasing or perfectionism, the approach used to address them matters for your long-term progress.


The Psychological Approach: Understanding the Function

Psychologists look at the function of a behavior. If you are a people-pleaser—perhaps always saying "yes" to your trainer even when you're terrified, or riding a horse you aren't ready for to avoid disappointing others, or being overly worried about what other's think of you - a psychologist helps you understand the underlying root of the problem. This might involve building skills in assertive communication, boundary-setting, and self-compassion. The goal is to help you become a rider who makes choices based on your values and safety, rather than a fear of rejection.


The NLP Risk: The "Quick Fix" Trap

NLP practitioners often use techniques like "reframing" or "anchoring" to treat these behaviors as software glitches to be overwritten. For a people-pleaser, an NLP coach might "reframe" your discomfort into a "positive learning opportunity" or use an "anchor" to make you feel instant confidence in a high-pressure moment. The danger here is mental bypassing. Instead of learning how to set a healthy boundary, you are essentially learning how to "trick" yourself into feeling okay with a situation that isn't actually good for you. In the long run, this can create a habit of emotional suppression. You might become very good at "programming" a confident exterior, but internally, you are becoming more disconnected from your own intuition and needs.


For a perfectionist, NLP’s focus on "modelling excellence" can be equally counterproductive. By constantly visualising the "perfect ride" or trying to "recode" your flaws, you can inadvertently strengthen the belief that you aren't good enough as you are. This feeds the "Confidence Trap": you end up stuck in a cycle of trying to feel perfect before you allow yourself to be a real, learning rider. Psychology teaches you to ride well while being imperfect (like all of us are!). NLP often tries to trick you into believing the imperfection isn't there—a habit that usually shatters the moment you hit a real hurdle.


Why This Matters for Riders

Choosing a professional is about more than just finding someone who "gets" horses. It’s about ensuring that the person handling your mind is as qualified and regulated as the vet handling your horse. You wouldn't follow the advice of a self-taught "horse health practitioner" with 6 weeks of training! Your own mental well-being deserves the same standard of care.


The Alternative: Working With Your Brain

So, if we can't reprogram the brain, what do we do? The most effective, evidence-based approaches in modern sport psychology don't try to control your thoughts. They teach you how to function while having them.


Here is what that shift looks like:


1. From "Stop It" to "Make Room"

In the NLP model, you might try to force a feeling of anxiety to go away. In my approach, we practice "expansion" and psychological flexibility. We learn to work with our sensations, feelings, thoughts, and experiences. We stop fighting the feeling, which ironically helps it settle down faster.


2. From "Rewriting" to "Unhooking"

Instead of arguing with your brain ("I shouldn't feel this way, I need to think positive"), we learn to step back. We notice the thought—"I’m going to mess this up"—and we learn ways to create distance from it. A simple example of this is labelling it: "I’m noticing I’m having the thought that I might mess up." This creates distance. You realise that a thought is just a sentence in your head, not a prediction of the future that you have to believe.


3. From "Feeling Good" to "Doing What Matters"

This is the biggest shift, and honestly, the most liberating one. We often fall into the "Confidence Trap." We tell ourselves, "I’ll move up a level when I feel confident," or "I’ll ride more forward when I don't feel so anxious." We treat confidence like a prerequisite—a ticket we need to buy before we are allowed to enter the ring.


But here is the catch: Confidence is rarely a feeling you have before you do something difficult. Confidence is the feeling you get after you’ve done it.

If you wait until you "feel ready" to ride boldly, you might be waiting forever. So, in this approach, we flip the equation. We stop waiting for the feeling to arrive and start focusing entirely on the action.


Here is the magic of this approach: When you stop trying to force the anxiety away and instead focus on riding well while anxious, a shift happens.

The Happy Side Effect: Real Change


You get to the end of the course or the dressage test, and your brain realizes, "Hey, we felt fear, but we did it anyway, and we were safe." That is how you build earned confidence. It isn't the fragile, "hype-up" confidence that comes from repeating affirmations in the mirror or trying to "re-write" every thought. It is the deep, unshakable knowledge that you can handle high-pressure and challenging situations. You create a toolbox of strategies that help you stay mentally flexible to move in the direction of the kind of rider that you want to be no matter the situation, thought, or feeling you might experience.


The goal isn't to trick your brain into thinking you are a invincible. The goal is to build the psychological flexibility to handle the reality of our sport—the nerves, the pressure, and the unpredictability—without losing your focus.

Maybe this doesn't sound as catchy as "reprogram your mind in 5 minutes," but it has one major advantage: it actually works when you put your foot in the stirrup.


Key Research Debunking NLP (for those who are interested)



Key Takeaway: This is perhaps the most damning modern review. Witkowski analysed all available studies on NLP and concluded that it represents "pseudoscientific rubbish," noting that the "huge popularity of the therapy and the enormous number of training sessions... are not grounded in empirical premises."


Systematic Reviews

These reviews looked at the data to see if NLP actually produced health outcomes. The answer was generally "no."



Key Takeaway: This review looked at 1,459 studies and found only 10 that met the criteria for a randomised controlled trial (the gold standard). Their conclusion: "There is little evidence that NLP interventions improve health-related outcomes."



Key Takeaway: Even in a more recent review, the authors found that while some studies show positive effects, the quality of the studies is generally poor, and the evidence is insufficient to support NLP as a standalone treatment.

 
 
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