Tracey Cole has a PhD in biochemistry, but left the world of research to become a lecturer and teacher. When her own competition nerves were getting no better, she decided to investigate NLP and has now trained as a Master Trainer, one of very few in the world who specialise in equestrian sports. She runs her fully accredited, globally-unique trainings online and occasionally face-to-face, as well as coaching equestrians of all levels and all disciplines. Tracey outlines here how NLP can be applied to equestrian sport to improve your confidence in the saddle.
Overcoming Frustration in Horse Riding: 3 Tips to Boost Your Confidence
If you’ve ever felt a wave of frustration because of a lack of confidence while riding, you’re definitely not alone. Many riders experience this at one time or another, it is nevertheless frustrating and disappointing to put in all that effort in and still not find a solution that works for you. When I was first investigating mindset for riders, none of the techniques I could find worked for me; they clearly worked for others, I seem to need something different. Hence why I tried NLP (neurolinguistic programming) and have never looked back.
Whilst you may feel less than confident that you can recover or find your riding confidence, here is good news: your brain is incredibly adaptable, and those old patterns can be reshaped. Let’s explore three detailed tips to help you transform frustration into confidence, backed by insights from neuroscience and psychology.
1. Recognize the Pattern: Understanding Your Brain’s Habits
The Science of Patterns
First of all, let’s talk about how our brains work. Neuroscience tells us that our brains are wired to form patterns based on repeated experiences. This is known as “neuroplasticity,” which refers to the brain’s ability to reorganise itself by forming new neural connections throughout life. As Dr Norman Doidge explains in ‘The Brain That Changes Itself’, “Neuroplasticity is the brain’s ability to change and adapt, which means that old patterns can be erased, changed or adapted.”
When you feel anxious or unconfident whilst riding, your brain may revert to an established pattern of fear or doubt. Perhaps it’s a memory of a fall, an uncomfortable lesson or ride, a competition that didn’t go to plan or simply feeling out of sync with your horse. Acknowledging these patterns is the first step to overcoming them.
How to Identify Triggers
To recognise your triggers, take some time to reflect on your riding experiences. Keep a journal where you note down specific situations that lead to feelings of frustration or anxiety. Ask yourself questions like:
- What circumstances make me feel anxious? Get into fine detail of what you see/hear/feel
- Are there particular jumps, exercises, lessons or people that I dread?
- Do I have to be in the moment to be triggered, or does imagining it start the nerves?
- How do I feel before a ride? How long before the ride? How am I during the ride? How am I after the ride?
By pinpointing these triggers, you can approach them more mindfully. Instead of seeing them as insurmountable obstacles, view them as opportunities for growth.
Breaking the Cycle with NLP Techniques
Once you’ve identified your triggers, it’s time to work on breaking the cycle. One powerful tool from neuro-linguistic programming (NLP) is the technique of “anchoring.” This involves creating a specific mental or physical cue that you can associate with feelings of confidence and calm.
Here’s how to do it:
- Choose a Positive Experience: Think of a time when you felt incredibly confident while riding. Visualize it in detail—where you were, what you felt, and what you accomplished. See it, hear it, feel it, make sure you feel it as intensely as possible. The intensity is crucial.
- Create an Anchor: As you immerse yourself in that memory, physically anchor the feeling by touching your thumb and forefinger together, or placing your hand on your heart. Repeat this gesture several times while fully experiencing the positive emotions. As the emotions wane, release the anchor, so that you anchor the strongest part of the emotion.
- Use Your Anchor: The next time you feel anxious before a ride, use the same gesture to evoke those confident feelings. Over time, this anchor will help you recall that positive state, making it easier to ride with confidence.
2. Visualise Success: Harnessing the Power of Mental Imagery
The Power of Visualisation
Visualisation isn’t just a fluffy concept; it’s rooted in solid psychology. Studies have shown that mental imagery can activate the same brain areas as actually performing the task. This means that when you visualise yourself riding confidently, your brain is effectively rehearsing the experience. According to research published in the Journal of Sports Sciences, athletes who engage in visualisation techniques significantly improve their performance.
Creating a Visualisation Routine
To tap into this power, create a visualisation routine that you can practice regularly (daily if possible or at least 3-5 times a week). Here’s how to do it effectively:
- Find a Quiet Space: Choose a location where you can sit comfortably without distractions. Close your eyes and take a few deep breaths to centre yourself.
- Engage Your Senses: Picture yourself riding in vivid detail. What does the saddle feel like beneath you? How does the wind feel against your skin? Imagine the sounds of hoofbeats and the smell of fresh hay. Make sure you’re not watching yourself
- Visualise Success: Focus on specific goals you want to achieve during your ride. Picture yourself executing a perfect jump or confidently navigating a tricky part of a hack. Make the imagery as detailed as possible. The more real it feels, the better!
- Feel the Emotions: Don’t simply visualise the actions; feel the emotions that come with them. How proud do you feel after nailing that jump? How liberated do you feel when your horse responds perfectly? Engaging emotionally will strengthen the neural pathways associated with success.
Reinforcing Positive Mental Imagery
The effectiveness of visualisation can be further enhanced by pairing it with physical practice. Spend time riding, and then immediately follow up with visualisation. For example, after practising a challenging movement, visualise yourself doing it flawlessly. This reinforces the positive feelings associated with your physical practice and creates a powerful feedback loop.
3. Embrace Small Wins: Building Confidence Gradually
The Importance of Small Wins
Building confidence in riding is often a gradual process, and it’s essential to celebrate those small victories along the way. Each little achievement contributes to a stronger sense of self-assurance. As author and psychologist Dr. Martin Seligman states, “The road to well-being is paved with small wins.”
Setting Manageable Goals
Instead of overwhelming yourself with the big picture, break your goals down into smaller, more manageable tasks. For instance, if you’re anxious about cantering, aim for simply getting comfortable at a trot. Here are some strategies for setting small goals:
- Focus on Technique: Choose a specific element of your riding to improve, like enhancing your posture or maintaining a steady rhythm. Rhythmical counting helps to ensure that you keep to the same pace and can adjust your horse if necessary. If you can match your counting of the footfall to your breathing, then that’s an all-round winner: try breathing in for 4 walking footfalls and out for 4 walking footfalls. Change the tempo if you want to!
- Practice Gratitude: At the end of each ride, jot down three things you did well. This practice of gratitude can shift your focus from what went wrong to what went right. It also tells the mind that this is a pattern that you love! You want your mind to repeat this pattern and refrain from entering into the old patterns that evoke bad feelings.
- Create a Reward System: Treat yourself after achieving a goal. Maybe it’s enjoying your favourite chocolate, spending extra time with your horse, or treating yourself to new riding gear (more matchy-matchy?!). This reinforces positive behaviour and makes the journey more enjoyable.
Keep a Riding Journal
Maintaining a riding journal can be incredibly beneficial. Document your rides, including the successes, challenges, and feelings you experienced. This not only helps you track progress but also reinforces the idea that you are making strides, even if they feel small. As psychologist Dr. James Pennebaker notes, “Writing about emotional experiences can lead to improved psychological and physical health.”
Building a Support System
Don’t underestimate the power of community. Share your goals and progress with fellow riders, instructors, or friends. Having a support system can boost your motivation and provide encouragement on days when you’re feeling low. Plus, hearing about others’ struggles and triumphs can remind you that you’re not alone in your journey. Remember however, to avoid getting drawn into social media that isn’t helping you! If there is a person whose posts make you feel worse, why not silence them for a while or even stop following them?
Conclusion: Embrace the Journey
Feeling frustrated by a lack of confidence in horse riding is something many riders experience, but it doesn’t have to dictate your journey. By recognising the patterns that trigger your insecurities, harnessing the power of anchoring and visualisation, and celebrating those small wins, you can begin to reshape your mindset.
Remember, the path to confidence is not a straight line; it’s filled with twists, turns, and bumps along the way. Embrace each experience as part of your growth, and don’t be too hard on yourself. With patience, practice, and a little self-love, you’ll find that confidence is not just a destination—it’s a journey you’re more than capable of navigating. You’ve got this! 🐴✨
Tracey Cole is an International NLP Coach and Trainer who offers support to riders and equestrians of all walks of life, as well as individuals suffering from depression, anxiety, phobias, and business owners who need a mindset make-over. You can find out more about Tracey at the links below:
www.facebook.com/traceycolenlp.com
www.instagram.com/traceycolenlp.com
If you would like to get in touch with Tracey, you can reach out to her via email at info@traceycolenlp.com