Anxiety strikes at any level - How do you deal with it?
Anxiety can affect any competitor at any level. You can be winning or otherwise and still have competition anxiety. So how do we deal with it?
By 5* event rider Libby Lowery
Horse riding is an extreme sport. It’s only fair to get nervous whilst riding. Nerves are a good thing. They let us know that what we are doing is important to us, that we know we’re crazy for riding a 500kg+ animal at solid obstacles that don’t fall down and that we have people who have helped us along the way for whom we want to do well. You have worked really hard to get to where you are and it is important to you. So, how do we deal with the anxiety of wanting to do well, relatively or on the scoreboard, when it is time to compete?
Englert and Bertram (2012) suggest that there are two parts to anxiety; cognitive anxiety and somatic anxiety. That is, the negative thoughts that we have as well as the physiological changes in the body such as increased heart rate. Consequently, in order to attempt to conquer sports anxiety, you should use both physical and mental strategies.
BREATHE! This is a strategy that I find works best for me and is really simple. When you stop breathing as often, there is less oxygen going into the bloodstream and therefore less oxygen going to the brain. In order to have rational thoughts your brain needs oxygen. Those jumps come up really quickly at times and horses can change in an instant. It is a lot easier to handle these moments when you’ve got oxygen going to the brain. Breathing regulated breaths can also help slow the heart rate which is a physical sign of nerves. It is definitely the first place I would start when trying to conquer my nerves. The University of Melbourne has more information on the psychological benefits of breathing which can be found here.
Have a plan. And a back up plan - particularly for cross country. Know your lines. Know your horse. Know your strides. Find a strategy to help you with this. Cross Country App helps me.
“I think that I’ll do these related corners on a positive 4 stride. However, should we chip, I’ll take a slightly different route and aim for the 5 strides.”
We’d all like our competitions to be textbook performances but that’s rarely the case. There’s nothing wrong with having a back up plan. And a back up back up plan. You can practice this at home at times as well. Practice doing combinations using a different number of strides. Get your horse to react to your leg and power through in 3 strides and then come around and see if you can do it 5 or even 6 strides.
Be organised. When you’re rushing to be on time the heart rate increases and so do your stress levels. Preparation is important. If you have done your homework you’ll feel more prepared and less stressed. Know your test. Know your course. Know your lines. I find CrossCountry App to be a great tool as when I can’t remember what a jump looks like I can just look it up on the course. I can document all my plans and any special notes about the lines I want to take.
Focus on today and each task as it comes. It doesn’t matter what happened at this event last year. You and your horse are in a different place today. Don’t worry about the cross country before you have done your dressage. Finish each stage before focusing on the next one. I heard a great quote in the film Fantastic Beasts and Where to Find Them.
“My philosophy is that worrying means you suffer twice”
Try not to worry about who is judging or the jumps or the arena you’re in. Focus on the areas you can prepare for and control.
Think positive! This is more of a psychological strategy. If you see a massive jump or a really technical combination, don’t think of it as massive or really technical. My second 2* (new 3) was a massive CIC* in Canberra. I walked the xc for the first time and called my mother and said something to the effect of “I think I’m going to die”. Obviously, my stress levels were through the roof. I was so lucky to have a friend to walk the course with me for the second time and at every jump she said to me “You can do this. Your horse is amazing”. It became less about the jumps and more about the fact that my horse had shown that he would look after me, no matter what. And he did. We were one of about 13 that finished out of 32 starters. It also helps walking with someone who knows you and your horse. I was my first CCI** in Adelaide and I saw the first jump and was thought it was huge. I was very fortunate to be walking the course with someone who was also riding it and who had known my horse Skye and me for quite a while. Not wanting to show off just how nervous I would make comments such as “Should I be worried about this one?” or “Do you think this could be a tough one?” and he would just shake his head and say “Nah it’s fine”. And he said it about enough fences that I started to think it was all in my head - which it probably was! My coach and I had a strategy for what lines I would take and it made it that little bit less daunting. It all helps.
Everyone gets nervous. It’s okay to be nervous. At times it’s probably what keeps us safe. You’ve picked a dangerous sport and a few nerves can go a long way to keeping you safe. Practice your breathing, do your preparation, think positively and it will all help. And if for this event it doesn’t help there will be another event. Try to think positively. Don’t let your nerves stop you from loving this fantastic sport. You will make mistakes. You’re only human. And that’s okay.
Bibliography
Englert, C., and Bertrams, A., (2012). Anxiety, Ego Depletion, and Sports Performance. _Journal of Sport & Exercise Psychology, _34, pp.580-599.
Written by Libby Lowery
Elizabeth “Libby” Lowery is an Australian based amateur eventer and marketing co-ordinator. Libby has been around horses all her life and began eventing in 2006. Since then she has started and campaigned multiple horses. Her most notable success was with KL Kismet (Skye). Libby and Skye started at Ev60cm and went on to place 5th at the Australian International Three Day Event in the CCI4* (now CCI5*-L) in 2014 and complete the event again in 2015.