Competing with horses is one of the most exhilarating and rewarding experiences I’ve ever had. Yet it can also be one of the most nerve-wracking. My heart pounds before entering the arena, my hands sweat even in cool weather, and my thoughts often race through every possible mistake that could happen. Over the years, I’ve learned that dealing with competition anxiety is not just about calming nerves, it’s about managing the mind, the body, and the emotions so that I can show up as the best possible partner for my horse.
This journey hasn’t been about eliminating anxiety completely, but rather learning to ride with it in a way that empowers rather than paralyzes. In this article, I want to share the techniques, mindsets, and habits that have helped me keep my nerves in check and compete with more confidence, grace, and focus. Dealing with competition anxiety is something many riders face, and there are ways to turn it from a barrier into a stepping stone.
Recognizing The Signs Of Anxiety
For me, competition anxiety doesn’t always look the same. Sometimes it starts days before the show, tightness in my chest, disrupted sleep, obsessive schedule-checking. Other times, it doesn’t hit until I’m warming up and suddenly everything feels overwhelming.
I’ve experienced the mental spiral: “What if I forget the pattern? What if my horse spooks? What if I make a fool of myself in front of the judge?” These thoughts aren’t just inconvenient, they can cause me to ride defensively or make decisions that don’t serve either me or my horse.
By recognizing these signs early, I’ve learned to address them before they escalate. The moment I feel my thoughts slipping into worst-case scenarios, I pause and breathe. Acknowledging the anxiety is the first step to managing it.
Creating A Pre-Show Routine
Having a routine is one of the best ways I’ve found for dealing with competition anxiety. It brings a sense of normalcy to an otherwise high-stakes environment. My routine starts the night before: laying out tack, checking my show clothes, and visualizing the ride I want to have.
On show day, I give myself plenty of time. Rushing triggers my anxiety, so I plan my morning with space for breakfast, quiet moments, and an unhurried grooming session. The more control I create over my environment, the calmer I feel.
I also include rituals that center me emotionally, playing a playlist I love, taking a few deep breaths while brushing my horse, and repeating affirmations like, “I am prepared. I am capable. My horse and I are a team.”
Grounding Through The Senses
When my nerves start to spike, I rely on grounding techniques that pull me out of my head and into the present. One method I use is the 5-4-3-2-1 exercise:
- Name 5 things I can see (saddle, arena, my horse’s mane)
- Name 4 things I can feel (reins in my hand, breeze on my face)
- Name 3 things I can hear (hoofbeats, announcer, birds)
- Name 2 things I can smell (leather, hay)
- Name 1 thing I can taste (mint gum, usually)
This simple process brings me back to reality. Instead of spiraling into “what if,” I reconnect with “what is.” Dealing with competition anxiety requires me to return to the moment again and again, where my horse lives, where the ride unfolds, and where I have the most power.
Practicing Mindful Breathing
One of the first physical signs of anxiety I notice is shallow breathing. I catch myself holding my breath during warm-up or taking short, quick inhales that only increase my tension. Mindful breathing has been a game-changer.
Before I mount, I take a few minutes to breathe deeply into my belly. I inhale through my nose for a count of four, hold for four, and exhale through my mouth for six. This calms my nervous system and signals to my body that it’s safe.
I practice this during schooling sessions too, so it becomes second nature. When anxiety creeps in, I return to my breath. It steadies my mind and helps me ride with more fluidity and softness.
Visualizing Success
I used to spend more time imagining failure than success. I’d picture refusals at jumps, off-center halts, missed diagonals, basically, everything I didn’t want to happen. Eventually, I realized that this was rehearsing disaster rather than preparing for excellence.
Now, I use visualization to my advantage. The night before a competition, I close my eyes and walk through the ride in my mind. I imagine the warm-up going smoothly, my horse responding eagerly, and the rhythm of the ride unfolding with focus and harmony.
By the time I enter the arena, I’ve already “ridden” the pattern multiple times in my head. Visualization primes my brain for confidence. It helps me feel prepared and reminds me of the skills I’ve worked hard to build.
Riding With A Purpose, Not Perfection
One of the hardest parts about dealing with competition anxiety is the pressure to perform perfectly. But that pressure often backfires. I tense up, overthink, and lose the joy that drew me to riding in the first place.
I’ve started reframing my goals. Instead of riding for ribbons or scores, I ride with a purpose: to communicate clearly, to stay connected to my horse, to stay present from start to finish. That purpose gives me a sense of control and meaning beyond external validation.
Riding with purpose allows me to recover from mistakes more easily. If my horse spooks or I miss a cue, I don’t spiral into panic. I take a breath, reset, and carry on. Confidence doesn’t come from perfection, it comes from learning to handle imperfection with grace.
Working With A Supportive Team
Having a supportive circle makes a huge difference. I surround myself with people who understand that anxiety is real but manageable. My coach knows when to give firm instructions and when to step back and let me breathe. My barn friends offer encouragement without pressure.
Before a competition, I talk to someone I trust. Sometimes just saying “I’m feeling nervous” out loud reduces the weight of it. I remind myself that I’m not alone, so many riders, even professionals, experience the same feelings.
Dealing with competition anxiety becomes easier when you’re not trying to do it all in isolation. Support can come from mentors, fellow riders, or even your horse, who, if you let them, will always respond to your honest energy with quiet understanding.
Using A Post-Competition Journal
After each competition, I take time to reflect. I write down what worked, what felt challenging, and what I learned. This journaling helps me see that no ride is wasted, each one teaches me something.
I don’t just focus on the performance itself. I reflect on how I handled my nerves, what strategies helped most, and how I want to grow before the next event. Over time, I’ve built a journal full of experiences that remind me how much progress I’ve made.
Journaling also gives me perspective. What felt like a disaster in the moment often looks like a valuable lesson in hindsight. That shift builds resilience and reduces the fear of failure over time.
Celebrating The Wins, Big And Small
It’s easy to get caught up in results: Did I place? Did I hit the mark? But I’ve learned that celebrating small victories is key to building confidence and keeping anxiety in check.
Sometimes the win is showing up, even when I didn’t feel ready. Sometimes it’s staying calm through the warm-up. Sometimes it’s executing a clean transition or finishing with a soft, relaxed horse.
Dealing with competition anxiety means redefining success. The more I acknowledge the little wins, the more I enjoy the process. That enjoyment, in turn, reduces fear and increases motivation.
Accepting That Nerves Can Be A Good Thing
It took me a long time to realize that anxiety isn’t always the enemy. Some nerves are a sign that I care, that I’m excited, that I’m stepping into a challenge worth pursuing.
The goal isn’t to eliminate nerves, it’s to harness them. I’ve learned to feel the butterflies and ride anyway. I use that extra adrenaline to sharpen my focus rather than derail it.
Instead of saying “I’m nervous,” I sometimes reframe it as “I’m energized” or “I’m ready.” Words shape mindset, and mindset shapes outcome. My anxiety no longer owns me, it’s just part of the experience.
Building Long-Term Mental Fitness
Just like physical fitness, confidence and mental resilience require regular training. I work on these skills every day, not just at shows, but at home, in lessons, and during downtime.
I read books about mindset, listen to sports psychology podcasts, and practice techniques like meditation, yoga, and breathwork. These tools aren’t quick fixes, but they’ve built a strong mental foundation that supports me when pressure mounts.
Dealing with competition anxiety is easier when you prepare for it consistently, not just when it shows up. I think of it like cross-training for the brain, building strength, flexibility, and endurance in the mental arena.
Final Thoughts
Dealing with competition anxiety has taught me more about myself than any ribbon ever could. It’s pushed me to become more self-aware, more compassionate, and more grounded in my love for riding. My horse doesn’t care about scores or placings, he cares about the energy I bring, the connection we share, and the trust we build with every ride.
If anxiety is part of your journey, you’re not alone. It doesn’t mean you’re weak, it means you’re brave enough to care deeply. With the right tools, support, and mindset, you can learn to ride through the nerves, not around them.
And on the other side of that anxiety? A rider who is not only capable but also confident, courageous, and deeply connected, to the moment, to the horse, and to themselves.
