10 tips for building Rider Confidence

by Alison | Feb 5, 2020 | Equestrian Coach, Horse Riding, Rider Confidence, Rider Mindset | 0 comments

Understanding how we process sensory information can significantly influence how we experience nerves, anxiety, and fear when riding our horse. We use our ‘internal representational systems’, which refer to the primary ways we perceive and internalise our experiences through our senses, to make provide information about our experiences. Our mind filters and uses this information to make meaning of our subjective experience, as a point of reference for the future.

Our internal representational systems are visual (seeing), auditory (hearing), kinesthetic (feeling), gustatory (tasting), and olfactory (smelling). The processed information from each of these senses will impact how your unconscious mind processes your world and have an impact on how you feel about yourself, your horse and riding.

Visual (Seeing)

If you tend to think in pictures, you might visualise potential problems while riding, like imagining a fall or picturing the horse becoming spooked. These vivid mental images can make you feel more anxious. To manage this, you can refocus your mind on visualising exactly what you actually want to happen, in as much detail as you can. Your mind really doesn’t know the difference between what’s real and what’s imagined, and will respond to precisely what you tell it! So using this to your advantage and use your brilliant imagination to create a visualised scenario where things happen exactly as you want them to, and where you manage any surprises with ease and confidence.

Auditory (Hearing)

If you’re sensitive to sounds, the external noise of the horse’s hooves, your horse’s breathing, or sounds from the environment will all add to how you experience riding your horse. Internal sounds, such as your self-talk are also an important factor, since we often don’t realise quite how we speak to ourselves in our mind! Listening to calming music (where it’s safe to do so, obviously!), and positively managing your self-talk before and during your ride will help boost your confidence.

Kinaesthetic (Feeling)

If you are someone who is highly attuned to your feelings and emotions, you might be acutely aware of every physical sensation in your body and how it makes you feel. You might be aware of a knot in your stomach, tightness in your throat, or a very real feeling of having your legs turn to jelly! These type of physical sensations quickly transmit an alert to your mind, triggering nerves, anxiety and even fear. Practising deep breathing or other relaxation techniques can help you manage these physical sensations and reduce your anxiety.

Gustatory (Tasting)

As riders, the sense of taste is one we don’t often think about, and it’s closely tied to memory, where certain flavours can trigger emotional responses. I know of riders who chew minty gum before they ride (never chew gum while riding, as it is a choking hazard), and that minty sensation on their tongue can anchor feelings of readiness and confidence. Being mindful of what you eat or drink before riding and choosing flavours that you find comforting or refreshing can help trigger a shift in how you feel.

Olfactory (Smelling)

Certain smells can evoke powerful emotional responses. I don’t know about you, but I love the slightly warm, sweaty smell of horses who have just worked (that sounds weird, doesn’t it?!). As a child, I dreamed of the smell horses, of leather tack, and even now the first fly spray of the summer brings a reminiscence of happy hacking days. Find those smells which make you feel good and remind you of happy times, then make use of these whenever you can.

Recognising which of these sensory inputs resonates with you most will provide you with simple tools to improve your riding confidence. By consciously adjusting how you seek out and use these sensory inputs, you can help yourself feel more in control and less anxious while riding.

Preferences

While each of us might have a preference for one or more internal representational systems, such as visual, auditory, or kinesthetic, it’s important to note that we don’t exclusively use just one; our mind gathers and uses information from all of them. Think of it like having a favourite tool in a toolbox; even though you might prefer one tool, you still use the others when the situation requires it.

For instance, even if you primarily process your experience in a primarily visual way by imagining scenarios and pictures in your mind, your mind will still also pay attention to what you hear, the physical sensations you feel, the tastes and smells that surround you. Each sense provides a different piece of the puzzle, contributing to a fuller understanding and experience of your environment.

This means when you’re riding your horse and trying to manage anxiety, even though you might focus on using your preferred sensory channel, such as visualising calm and successful rides, you’ll also benefit from tuning into the sounds that calm you, the feel of the horse beneath you, and even calming scents or flavours. Using a combination of all your senses can help create a richer, more grounded experience that can be more effective in managing your nerves.

Simple Tips

Visual

Focus on shifting your mindset by vividly imagining positive outcomes. Instead of letting your mind linger on potential challenges, picture yourself riding smoothly, handling challenges with ease, and finishing your ride successfully. This practice of visualisation can help build your confidence and reassurance.

Auditory

Integrate calming sounds into your daily routine to help soothe your nerves. This could be as simple as listening to the radio while you tack up, or repeating positive affirmations to yourself such as “I am calm and in control” or “I trust my abilities and my horse.” These auditory cues can help create a mental environment of calmness and positivity.

Kinesthetic

Use physical relaxation techniques to reduce anxiety and physical tension. Before riding, try doing some gentle stretches, deep breathing exercises, or progressive muscle relaxation—where you tense and then relax different muscle groups. This not only relaxes your body but also prepares your mind for a more comfortable and focused ride.

Gustatory

Choose flavours that evoke a sense of calm and enjoyment for you. This might mean having a peppermint or a piece of dark chocolate before you ride or sipping herbal tea like chamomile which is known for its soothing properties. These tastes can trigger positive sensory memories and help calm your nerves.

Olfactory

Introduce a comforting and familiar scent into your riding environment. This could be applying a dab of lavender oil on your wrist or adding a few drops of tea tree oil to your riding gear. The smell of chamomile can also be soothing. These scents can significantly enhance your emotional state by triggering positive associations and reducing stress, creating a more relaxing atmosphere for both you and your horse.

By actively engaging these sensory strategies, you can better manage your emotions and enhance your overall riding experience. Each tip is designed to help you focus, relax, and enjoy your time with your horse, making your rides more pleasant and successful.

In conclusion, understanding how your internal representational systems influence your emotions can help you manage your nerves and anxieyt around riding. By recognising your preferred internal representational systems, you can use different strategies to feel calmer and more in control, so you can become a more confident rider.

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Confidence:
Here are some of my top tips for developing and building your confidence around riding. Now it doesn’t really matter to me whether you are a beginner rider, somebody who’s been riding for a while and has had a break perhaps and now coming back to riding horses again, or it might be that you’re a really experienced rider and you are maybe struggling about around jumping or going out competing. Your scenario isn’t unique! I promise you that there are plenty of people out there who suffer with confidence issues. So I just wanted to share some of my favorite tips and strategies to help you make some real progress in your riding confidence.

Make a list:
First thing I’d like you to do, and this is probably the hardest thing you’re going to need to do, is to make a list of all the things you are good at in your riding right now. As riders we’re very quick to make a big list of everything we can’t do. I want you to flip that round, and I’d like you to get a pen and a piece of paper or use your phone and make a big list of everything you are actually really good at in terms of riding your horse. It could be a strength in your position, it could be you’re great at planning ahead. You could be a really strong rider on the flat, but maybe jumping is your area of development. I want you to recognize and write down your strengths, what you’re good at in your riding right now. This process reminds you that you do have strengths in the first place. Everybody has strengths as a rider! Yes, there are things we all need to develop and work on, but let’s recognize that you do have things that you’re good at too!

Achievements:
The second thing I’d like you to do is to make a list of all your riding achievements. So for some of you that might be competitive achievements; winning a class or competing at a certain level. For other people, it can be as simple as going for a hack with some friends; if you’re really nervous about doing that, then that’s an achievement in itself. I want you to build some belief in your own abilities. So in celebrating and writing down your achievements, it reminds you that you CAN do things successfully. You might be feeling stuck right now, but you have had some real successes in the past.

Goals:
The third thing I’d like you to do is to set yourself a goal. Now this goal needs to be something you would love to do or love to achieve. It might be competitive, but it doesn’t have to be. Your goal might be to feel confident enough to ride on your own when no one else is around. It might be hacking out on your own. It might be feeling confident enough to go to a clinic in your local area. It might be being confident to step up the level at which you’re competing. I want you to set yourself a goal and it has to be something that you desperately would love to do. Be careful though, this is NOT what anybody else wants you to do! State what YOU want to do because ultimately, if you don’t know where you’re going, how are you ever get there? Think of your brain a little bit like a sat nav or Google maps – if you don’t put your destination in, how will you ever get there? Your brain needs to make a link between what you want and then you can figure out how to get there.

Chunks:
The fourth tip is to break down your goal into smaller chunks from your big goal, whatever it is, to smaller steps, and it’s important that you make these steps really, really, really, really, really small and achievable. That way you’re going to make positive progress every single time you ride, which is what we’re all aiming for.

Journal:
The fifth thing I’d like you to do is keep a journal, or diary as it used to be called, or some kind of record of what you have achieved. I’d like you to use that record every single day and I’d like to write down at least one achievement every at the end of every single day. What’s the one thing you’ve done to keep yourself on track towards your goal? For example “Today I was brave enough to put my foot in the stirrup and sit on my horse.” Absolutely brilliant. Good for you. If that’s something you’re really struggling with, that’s a huge achievement. By writing it down daily, it creates positive momentum and it makes you feel amazing when you can look back at the end of your journey, when you’ve achieved your goal, you can see how far you’ve come.

Celebrate:
Six is to celebrate your successes. Big or tiny successes. Success will mean different things to different people, but I want you to celebrate and tell people and be really proud of every single step that you take on your journey towards your goal.

Kindness:
Number seven, be kind to yourself and this is probably quite difficult to do because if you’re struggling with your confidence, you might be in a really negative place and there might be lots of negative self talk going on in your mind. I want you to be kinder to yourself. I’d like you to talk to yourself as if you are talking to your best friend because you would never say to your best friend, “Oh my God, you’re so rubbish and useless. You should be able to do that by now you so don’t say it to yourself”. I want you to be very aware of the thoughts that you’re thinking and that negative little gremlin voice that tells you you can’t do it and you’re rubbish and you’re no good at this and you shouldn’t even a horse or whatever it’s saying to you. Notice it and flip it around. Be kind to yourself and only you can control that. It’s difficult sometimes, but YOU have absolute control in what you choose to think.

Back up plan
Number eight – accept that things might get difficult and challenging when you step out of your comfort zone. It can be scary and frightening and feel really uncomfortable. It’s natural and it happens to everybody, whatever stage you’re at. So I want you to have some sort of backup plan in place. So if your goal is to get on your horse every single day, have a friend who holds you accountable for that. So that day when you think, “Oh, I don’t want to do this today, it’s really windy”. Text your friend and say, “I don’t want to do this today. It’s really windy”, and if your friend is really good, they will text you back and say, “That’s fine, lunge your horse horse first, then get on”. Have a plan of action to help keep you on track even when things get difficult and challenging.

Team
Number nine – Surround yourself with positive people, people who are going to support you and be on your side and fight your corner and really help boost you up when you have those tricky moments, and who will help you celebrate your successes as well.

Belief
Number 10 – one of my favorite quotes of all time, this was from a guy called Henry Ford, “Whether you think you can or you think you can’t, you’re right”. So whatever you say in your head about your goal or what you’d like to do with your horse or what you’d like to achieve, you’re absolutely right! Your mind will make that happen and that’s a really good thing. So if you’re saying to your things like, “I can do this”, “I am capable of jumping that course”, “I’m absolutely confident enough to go and hack out on my own”, then you will. However, if you tell yourself that “those jumps are too big”, “my horse will stop”, “my horse is going to spook at that gateway over there”, then guess what? Those things will absolutely happen!

YOU CAN DO THIS
So I hope that’s been useful. Do you tell me if you found this is something you can use and take forwards. If you’d like help to build your riding confidence, I offer group sessions and also one to one coaching, where we can really drill down and get to the real nitty gritty of why you’re struggling with your confidence around riding. The next rider confidence workshop that I’m running is on the 15th of February at Derby College Equestrian Center. It’s an hour and half session and we’ll be exploring ways of overcoming anxiety and nerves when you’re riding. So if that’s something that you’re interested in finding more about, please do get in contact. You can find me via my website at www.theeverydayequestrian.co.uk or you can email me info@theeverydayquestion.co.uk.

I’ll catch up with you all very soon.!

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