By Liz Halliday
Pressure is an inevitable part of an athlete’s life. Whether it’s the adrenaline rush of a crucial competition; the weight of expectations from fans, sponsors and family; or the desire to excel and make a mark in our sport, athletes often find ourselves dealing with immense pressure.
How we handle this pressure can make a significant difference in our performance and overall well-being, and for equestrians, this has a direct effect on the athletes we are partnered with—our horses. Eventing is a unique sport with three separate phases that each require different focus and skill, and most riders feel more pressure in one discipline than the others. I believe that every event rider, regardless of their accomplishments and results, experiences pressure in one way or another. But it’s how we as riders learn to deal with that pressure that defines our ultimate success in the sport. As we head into a new competition season, it’s a great time for personal review and for riders at every level to think about some effective strategies that can be used to deal with pressure.
Mental Preparation
One of the most effective ways to deal with pressure is through mental preparation. This involves developing a pre-competition routine that includes visualization, positive self-talk and relaxation techniques. Visualization allows athletes to mentally rehearse their performance, reducing anxiety and increasing confidence. This is something that I consciously try to do before every phase in a big competition, and I really believe it improves my focus. Positive self-talk also helps replace negative thoughts with empowering ones, while relaxation techniques like deep breathing or simply sitting or lying down quietly with your eyes closed can help calm nerves before a big event.
Goal Setting
Setting clear and realistic goals can help riders stay focused and motivated under pressure. These goals can be both short-term (i.e. improving a specific skill) and long-term (i.e. winning a championship or big event). When we have a clear sense of purpose and direction, I believe that we’re better equipped to handle pressure and to focus on the right thing at the right moment.
Support Systems
Having a strong support system in place is essential for all athletes, in my opinion. Coaches, owners, family and friends can provide emotional support, encouragement and guidance during challenging times. I think it’s important for riders to communicate their feelings and concerns with trusted individuals who can offer valuable perspective and advice in the moments that they’re needed most.
Physical Conditioning
Physical fitness plays a crucial role in how riders handle pressure. Proper conditioning ensures that we’re physically prepared for the demands of our sport. This goes for our horses as well. There is no better feeling than arriving at the big competition knowing that both you and your horse are fit and well prepared for the challenge ahead. This confidence allows you both to perform at your best and to focus 100% on the task ahead.
Embrace the Pressure
Instead of trying to avoid or ignore pressure, successful riders often learn to embrace it. They see pressure as an opportunity to challenge themselves, test their abilities and grow as individuals. When athletes view pressure in a positive light, it can become a motivating force rather than a hindrance. I have always tried to remind myself that I perform well under pressure, so that when the nerves kick in I can trust in my ability to focus on the job and perform at my best. This doesn’t mean that I always enjoy those stressful moments, but I believe that we all compete in this sport because we crave some level of the competition pressure, so it’s best to embrace it with open arms.
Learn from Setbacks
We will all inevitably face setbacks and failures at various points in our careers. Instead of dwelling on these disappointments, we should try to use them as learning experiences. A quote Erik Duvander said to me that I have never forgotten is, “If you aren’t winning, you’re learning.” Those words couldn’t be more true. Analyzing what went wrong and how to improve can be a powerful tool for handling future pressure situations more effectively.
Let’s be honest, pressure is an integral part of a rider’s journey, but it doesn’t have to be a debilitating force. Remember that every athlete is unique, so it may take some trial and error to discover which strategies work best for you; but ultimately, learning to embrace the pressure as a part of the eventing experience and using it as a source of motivation can make you and your horse far more successful in the end.
Photo:
Liz, about to enter the ring, believes all riders feel pressure. Learning the best way to handle it can make horse and rider more successful.
Photo courtesy of Liz Halliday
