You’re tacking up for a lesson, warming up at a show, ready to ride but instead of excitement, that little voice creeps in:

"What if I mess up?"
"What if I fall again?"
"Why can’t I get this right?"

Before you know it, those doubts snowball into tension, second-guessing, and maybe even pulling up at the last minute. Whether it’s hesitating before a tricky jump, avoiding competitions, or feeling stuck in your training, negative thoughts can derail even the most seasoned riders.

But here’s the truth: Your thoughts don’t define you, and they don’t have to control your actions. Negative thinking is a habit and like any habit, it can be changed.

Here are 3 practical strategies to stop those unhelpful thoughts and ride with clarity and confidence:

1. Identify Your Triggers 

Negative thinking doesn’t just come out of nowhere, it’s triggered by something specific. Maybe it’s:

• The memory of a fall.
• The sight of a challenging jump.
• The sound of the dressage bell or warm-up chaos.

Your brain stores these moments as "bad experiences" and uses them as a shortcut to start ringing the alarm bells.

The first step to breaking the cycle? Figure out what’s triggering the spiral.
Ask yourself:
 When do I start feeling nervous or doubtful?
 Is it before the show, during warm-up, or at a specific point in my ride?
 What images, sounds, or feelings come to mind when this happens?

Once you recognize these triggers, you can start to intercept those thoughts before they take over.

2. Rewrite the Story in Your Head 

Your past mistakes don’t define your present. But if you’re stuck replaying them in your mind, it’s easy to believe they do.

Here’s how to flip the script:

• Unhelpful Thought: “I always miss the distance at oxers.”
• Helpful Reframe: “I’ve been working on my rhythm and pace I know how to approach this fence.”

This mindset shift takes you from fear to empowerment. It’s not about pretending challenges don’t exist, it’s about giving yourself the tools to face them with confidence.

3. Anchor Yourself in the Present 

Negative thoughts thrive when your mind is stuck in the past (“I failed before”) or the future (“What if I mess up?”). The only moment that truly matters is right now.

When your thoughts start spiraling, use these strategies to bring yourself back to the present:

• Tune into your body: Feel your horse’s rhythm, check your breathing, and ground yourself in the saddle.
• Focus on one thing at a time: Instead of stressing about the whole course, zero in on riding the next turn or maintaining your rhythm.

The more present you are, the less room there is for distractions and doubt.

Want to Dive Deeper? 

Listen to our podcast episode "Overcome Your Negative Thoughts" for more insights:

LISTEN ON APPLE PODCAST

LISTEN ON SPOTIFY

Your Mindset is Your Superpower 

Think of your mindset like a muscle—the more you train it, the stronger it gets. With these strategies, you can stop those unhelpful thoughts in their tracks and start riding with clarity, confidence, and control.

Do you have any questions or need support? Send us an email at [email protected]