A Rider’s Guide to Killer Confidence
April Clay, Registered Psychologist
Dream of being the kind of rider who is bullet proof? Able to stride into the ring every time, head held high, secure in the knowledge you can rock your ride? Then roll up your sleeves, here are seven steps to possessing killer confidence.
ONE
Understand this: Confidence is more than a feeling.
When confidence is approached as a feeling, the way to change seems to be through willpower. You tell yourself to feel better, to buck up and believe. It just doesn’t work. Your confidence is a set of beliefs you possess about your abilities; it is knowledge gained through experience. The feeling good part is simply a by-product of this new knowledge. Ask yourself what experiences you need to create for yourself in order to become a skilled rider. What kind of goals are you reaching for? Don't get too hung up on feeling good, figure out ways to be good. Confidence is not a feeling, it is a “knowing”, and the good news is you can grow your knowing!
TWO
Get ready for waves.
Confidence is naturally variable. Confidence can be shaken, even the most elite riders sometimes suffer doubt. This can come on the heels of an accident, or while trying to extend yourself to your next plateau of competence. If you are moving up a division, of course you will experience some doubt. If you are practicing more risk taking, you will not feel a sense of certainty. All doubt tells us is that something needs attending. It sends a message that you are responsible for decoding. If you treat doubt as nothing more than an unpleasant feeling you have to avoid then you are missing something. An opportunity to grow.
THREE
Talk to yourself
The tough part about negative thinking? We come by it naturally. It is part of our survival mechanism to look for potential problems. Its call the “negativity bias” and unfortunately speaks to the way our brain is wired. Sometimes you have to recognize how the negativity is trying to serve you, and look for a different way to get the same service! For example, “look out for that jump, your horse hates water” is your mind trying to warn you. Say thank you for the warning, but turn your thinking into a solution: “stay straight, horse in front of leg, that’s how you ride to water”. Confident riders make sure their self-talk says directive and productive.
On the other hand, it is not so over the top gooey positive that it’s unrealistic. What you choose to say to yourself must be something you actually find believable. Otherwise you will activate that devil on your shoulder, you know the one that wants to argue with you about why you’re oh so wrong. Instead of “I am the best rider in this class” try “I know I am prepared”.
FOUR
Make a plan.
The business of changing what you know about yourself as a rider entails action or experience. After an uncomfortable incident you can't just pat yourself on the back and tell yourself to feel better. You need to lead yourself through the experience in a way that tells you you can handle that situation. To come up with a plan of coping and problem solving. Find a way to work through the challenge and you will come out the other end a much stronger person.
A rider who becomes uncomfortable when asked to ride at faster speeds and take risks in a jump off needs to define a path to that goal. What skills are needed? How might simulations of jump offs be set up in order to provide greater rehearsal opportunities? Breaking the job down and knowing how it might be accomplished sets the task, and sets the rider up for success. Experiencing the development of specific skills brings confidence in those skills in that setting. A confident rider is a good student of their sport. They know how to study.
FIVE
Train for Adversity.
You say you want to increase your confidence? Be careful what you wish for. Confidence building may not always arise from pleasant circumstances. To be mentally tough, you have to learn how to have ‘good bad days’. Every time something doesn’t go quite right in your training, this opportunity presents itself. You can either allow yourself to opt out- “I just don’t feel quite right today, better quit while I’m ahead”. Or, you can grab onto it and reap the rewards- “Sure, I don’t feel great today, but I am going to practice dealing with it because who knows how I might feel before my next performance.”
Janet, an amateur jumper rider, and her trainer decided to make sure they utilized the adverse circumstances life normally presents. Each time a challenging moment presented itself, one of them would say “that sucks, buckle up!” then together they would devise a clear plan to deal with the challenge. Using humor helped Janet, “I liked the idea of our joint silly key phrase. It made tough times seem a little lighter and more like a normal thing to deal with instead of a huge deal”, she reflects, “and the planning made it fixable and learnable. I never thought I could actually be tougher, but I think I am!”
SIX
Abandon Perfection.
One of the greatest thieves of sport self-esteem is the habit of clinging stubbornly to the idea of perfection. Some people believe if they are not reaching for perfection, their goals are not high enough. The truth is, perfection is not a high goal, it’s an impossible one. There is no perfect performance. Especially in horse sport, where your teammate comes supplied with their own set of variables. They can have off days, injuries and most certainly a changing inner nature which makes each ride a unique conversation.
Accept that each performance you give will be different, and your job is to create the best you can with what you have on that day. Aim for excellence in your skills and learning to trust your instincts. This you can control.
SEVEN
Define your Brand
What is your confidence brand? Every athlete has an overall sense of confidence about their ability to perform in their sport. But, there will always be strengths and weaknesses in that profile. That’s normal. You can however bolster your overall confidence by choosing an area of specialty. In other words, choose a skill that will really define you- and go for it. Get yourself known for possessing an area of expertise. Ian Millar is known for having a keen sense of direction and planning. George Morris is associated with discipline and consistency. Having and developing self-chosen superpower can help you get in touch with the rest of your confidence, especially in a pinch. For example: become an expert course walker, study equine body language, study up on the history of equitation. Have fun creating your brand!
April Clay, Registered Psychologist
Dream of being the kind of rider who is bullet proof? Able to stride into the ring every time, head held high, secure in the knowledge you can rock your ride? Then roll up your sleeves, here are seven steps to possessing killer confidence.
ONE
Understand this: Confidence is more than a feeling.
When confidence is approached as a feeling, the way to change seems to be through willpower. You tell yourself to feel better, to buck up and believe. It just doesn’t work. Your confidence is a set of beliefs you possess about your abilities; it is knowledge gained through experience. The feeling good part is simply a by-product of this new knowledge. Ask yourself what experiences you need to create for yourself in order to become a skilled rider. What kind of goals are you reaching for? Don't get too hung up on feeling good, figure out ways to be good. Confidence is not a feeling, it is a “knowing”, and the good news is you can grow your knowing!
TWO
Get ready for waves.
Confidence is naturally variable. Confidence can be shaken, even the most elite riders sometimes suffer doubt. This can come on the heels of an accident, or while trying to extend yourself to your next plateau of competence. If you are moving up a division, of course you will experience some doubt. If you are practicing more risk taking, you will not feel a sense of certainty. All doubt tells us is that something needs attending. It sends a message that you are responsible for decoding. If you treat doubt as nothing more than an unpleasant feeling you have to avoid then you are missing something. An opportunity to grow.
THREE
Talk to yourself
The tough part about negative thinking? We come by it naturally. It is part of our survival mechanism to look for potential problems. Its call the “negativity bias” and unfortunately speaks to the way our brain is wired. Sometimes you have to recognize how the negativity is trying to serve you, and look for a different way to get the same service! For example, “look out for that jump, your horse hates water” is your mind trying to warn you. Say thank you for the warning, but turn your thinking into a solution: “stay straight, horse in front of leg, that’s how you ride to water”. Confident riders make sure their self-talk says directive and productive.
On the other hand, it is not so over the top gooey positive that it’s unrealistic. What you choose to say to yourself must be something you actually find believable. Otherwise you will activate that devil on your shoulder, you know the one that wants to argue with you about why you’re oh so wrong. Instead of “I am the best rider in this class” try “I know I am prepared”.
FOUR
Make a plan.
The business of changing what you know about yourself as a rider entails action or experience. After an uncomfortable incident you can't just pat yourself on the back and tell yourself to feel better. You need to lead yourself through the experience in a way that tells you you can handle that situation. To come up with a plan of coping and problem solving. Find a way to work through the challenge and you will come out the other end a much stronger person.
A rider who becomes uncomfortable when asked to ride at faster speeds and take risks in a jump off needs to define a path to that goal. What skills are needed? How might simulations of jump offs be set up in order to provide greater rehearsal opportunities? Breaking the job down and knowing how it might be accomplished sets the task, and sets the rider up for success. Experiencing the development of specific skills brings confidence in those skills in that setting. A confident rider is a good student of their sport. They know how to study.
FIVE
Train for Adversity.
You say you want to increase your confidence? Be careful what you wish for. Confidence building may not always arise from pleasant circumstances. To be mentally tough, you have to learn how to have ‘good bad days’. Every time something doesn’t go quite right in your training, this opportunity presents itself. You can either allow yourself to opt out- “I just don’t feel quite right today, better quit while I’m ahead”. Or, you can grab onto it and reap the rewards- “Sure, I don’t feel great today, but I am going to practice dealing with it because who knows how I might feel before my next performance.”
Janet, an amateur jumper rider, and her trainer decided to make sure they utilized the adverse circumstances life normally presents. Each time a challenging moment presented itself, one of them would say “that sucks, buckle up!” then together they would devise a clear plan to deal with the challenge. Using humor helped Janet, “I liked the idea of our joint silly key phrase. It made tough times seem a little lighter and more like a normal thing to deal with instead of a huge deal”, she reflects, “and the planning made it fixable and learnable. I never thought I could actually be tougher, but I think I am!”
SIX
Abandon Perfection.
One of the greatest thieves of sport self-esteem is the habit of clinging stubbornly to the idea of perfection. Some people believe if they are not reaching for perfection, their goals are not high enough. The truth is, perfection is not a high goal, it’s an impossible one. There is no perfect performance. Especially in horse sport, where your teammate comes supplied with their own set of variables. They can have off days, injuries and most certainly a changing inner nature which makes each ride a unique conversation.
Accept that each performance you give will be different, and your job is to create the best you can with what you have on that day. Aim for excellence in your skills and learning to trust your instincts. This you can control.
SEVEN
Define your Brand
What is your confidence brand? Every athlete has an overall sense of confidence about their ability to perform in their sport. But, there will always be strengths and weaknesses in that profile. That’s normal. You can however bolster your overall confidence by choosing an area of specialty. In other words, choose a skill that will really define you- and go for it. Get yourself known for possessing an area of expertise. Ian Millar is known for having a keen sense of direction and planning. George Morris is associated with discipline and consistency. Having and developing self-chosen superpower can help you get in touch with the rest of your confidence, especially in a pinch. For example: become an expert course walker, study equine body language, study up on the history of equitation. Have fun creating your brand!