Worry can quickly take the reins in your riding—whether it’s anxiety about missing a distance, fear of making mistakes, or doubts creeping in before a big show. These moments can leave you feeling tense, unfocused, and stuck.

The good news? Worry doesn’t have to control your rides. With a few simple mindset shifts, you can manage those negative thoughts, refocus, and ride with confidence.
We’re breaking down 5 proven strategies to help you tackle worry and bring your best self into the ring.

5 Strategies to Manage Worry in Riding

 Build Awareness of Your Worry

The first step to managing worry is recognizing it. Pay attention to the thoughts that are fueling your anxiety. Are they facts, or is your mind creating worst-case scenarios?
 Remember: 90% of what we worry about never happens. Let this fact guide you when your thoughts start to spiral.

 Create Distance From Your Thoughts

When negative thoughts feel overwhelming, it helps to take a step back. A great trick? Pretend a friend is telling you about the same worries you’re experiencing.

• What advice would you give them?
  This shift creates perspective, helping you approach the situation with clarity instead of emotion. 

 Let Worry Exist Without Taking Over

Trying to push worry away is like holding a beach ball underwater—it’s exhausting and doesn’t work. Instead, acknowledge your thoughts and allow them to be there without letting them take control.
 Try this: Say to yourself, “I notice I’m feeling anxious, and that’s okay. I can still focus on my ride.”

 Practice the ‘Hands as Thoughts’ Exercise

Here’s a simple way to understand how worry can dominate your focus:

1. Hold your hands in front of your face, blocking your vision. Imagine these hands represent your anxious thoughts.
2. Now, lower your hands to your lap. Notice how your view expands. The thoughts are still there, but they no longer dominate your focus.
   This exercise reminds you that while worry might be present, it doesn’t have to dictate your actions.
   
   

 Reframe Mistakes as Opportunities

Mistakes are part of every rider’s journey, but they don’t define you. Instead of criticizing yourself, view setbacks as valuable lessons.
 Ask:

• “What can I learn from this?”
• “What will I do differently next time?”
  Every misstep is a chance to grow your confidence, sharpen your intuition, and become a stronger rider. 

Listen to the full Podcast Episode 'How to Change Your Thoughts When Worry Takes Over" for more tips and insights. 


LISTEN ON APPLE PODCAST 

LISTEN ON SPOTIFY

Let’s challenge ourselves this week to step back from worry, trust our skills, and show up for our horses with confidence. 

Got a question or mindset challenge? Send them to us at [email protected]