Horse shows can be fun and exciting. But for many riders, they also bring out a mix of nerves, doubts, and even anxiety.
If you're a mid-life horse rider and find show nerves affecting your performance -whether you're peri, post, or in the midst of menopause - know that you're not alone.
Those nerves can make you doubt your abilities and even hold you back from achieving your riding competition goals.
Here are seven practical tips to help you overcome those horse show nerves so you can enter the show ring or starting box with confidence and exhilaration.
1. Prepare Your Mindset in Advance
A strong mindset starts well before competition day. Using positive visualisation regularly strengthens the neural pathways related to the activity you’re imagining.
Picture yourself riding confidently, feeling every movement, and handling any unexpected moments with ease.
Practising this mental rehearsal several times in the days leading up to the show can give you a huge boost, as it trains your mind to expect success.
2. Breathe and Ground Yourself
When you feel nervous, your breathing becomes shallow and quick, keeping you in a cyclical state of stress.
Practice slow, deep breathing exercises to calm your nervous system.
Try this simple technique known as box breathing: inhale for a count of four, hold for four, exhale for four, and pause for four.
Not only does this calm your mind, but it also calms your body - helpful for staying mentally focused and physically composed.
3. Get Plenty of Rest Before the Show
In the days leading up to your show, prioritise sleep and rest. Your body and mind are much more resilient and calm when they’re well-rested.
Fatigue can amplify nerves, so make sure you’re getting enough sleep each night.
A restful routine includes going to bed at a regular time every night and limiting screen time before bed.
Practising a relaxing breathing exercise can help you fall asleep faster and ensure you’re well-rested for the big day.
4. Reframe Negative Thoughts
When you notice thoughts like “what if I mess up?” or “I’m not good enough” popping into your head, reframe them.
Instead of “I can’t handle this,” tell yourself, “I’ve prepared for this, and I’m capable.”
Developing this habit of shifting negative self-talk into empowering language can greatly impact your performance and confidence in the saddle.
5. Focus on Personal Progress Instead of Perfection
Instead of focusing on perfection, set achievable, personal goals for each show.
For example, you might aim to keep a steady rhythm through the course, have precise transitions in the dressage test, or stay calm in the warm-up ring.
Small goals keep you focused on progress and reinforce the strides you’re making by building positive experiences.
Remember to celebrate these wins as proof of your improvement!
6. Have a Relaxed Pre-Show Warm-Up Routine
Create a pre-show routine that includes arriving at the show early enough to prevent having to rush to get ready. You'll have plenty of time to visualise, get familiar with the show grounds, and have a calm warm-up.
Establishing a routine with your horse at the show and in the warm-up gives both of you a chance to settle into the right mindset, easing tension and preparing you for a focused, enjoyable ride in the ring.
7. Work with a Mindset Coach
Sometimes, show nerves stem from deeply rooted beliefs, fears or past experiences.
Working with a mindset coach can be invaluable in helping you address these blocks and learn techniques to overcome them.
With tools like NLP, positive reinforcement, and even hypnosis, you can reframe your approach to showing and discover how amazing it feels to enter the ring feeling confident and free of nerves.
Riding Forward Confidently
While show nerves may never disappear entirely, you can absolutely manage them in ways that allow you to enjoy the thrill of competing and achieve your goals confidently.
Every time you rein in those nerves, you're making strides toward being the best rider you can be and performing at your best even in competition.
Want more help?
Take a look at how my Breakthrough Coaching Program can help you and either send me a message or book a call with me and we can have a conversation about where you’re at, where you’d like to be, and how I can help you to achieve that.
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