On Top of the World – Dealing With Show Nerves at Major Events
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242 – November/December, 2014
by Sue Winslow
What is it about taking our horses to a show that can turn even the coolest, most laid back horseman into a bundle of nerves in a cowboy hat? To many competitors, the announcer’s cry, “All entries to the in-gate,” can ignite a flight response worthy of a skittish horse meeting an airborne plastic bag.
Even though we humans consider ourselves to be fairly evolved, this response is deeply rooted in our genetics. It’s been studied by experts in every industry from media relations to emergency preparedness. We can thank two tiny areas of our brain, the Amygdala and the Hypothalamus, for the phenomenon we are so familiar with in horses under duress and ourselves at horse shows.
Our eyes are the first line of defense. Their messages go straight to the emotional command center of the brain, the Amygdala, which interprets the signal and determines if the messages merits a red alert. If the Amygdala says it’s go-time, it shoots a message to the body’s command central, the Hypothalamus, which immediately kicks the sympathetic nervous system into high gear, also known as the fight-or-flight response.
While that’s great if we’re facing real danger, it can also result in nervousness, sweaty palms, and the “I’m outta here” response to a stressful situation, also known as show nerves. From backyard competitors to Olympians, no equestrian is immune to this experience. One Olympic rider recounts hiding in a port-o-john before her Dressage rides in order to find a quiet, private place to visualize her test and find focus. Show nerves can appear as mild as a little extra excitement before a show to a pre-class, mad dash to the restroom that can be physically and mentally debilitating.
With their heightened sense of empathy and awareness, our horses quickly pick up on this state of mind. Months of preparation can go out the window when show nerves creep in to undermine a performance, but there are ways to address and overcome the dreaded pre-show panic.
Maria Squires Salazar, daughter of famous Boston and New York Marathon Champion Alberto Salazar, is a successful competitor at the elite level of AQHA competition. As a member of the University of Georgia Bulldogs Equestrian Team, she earned All-American honors and led the team to a 2013 NCEA Reserve National Championship. She has also earned numerous Circuit Champion titles and a 2013 Congress Championship in Amateur Versatility with her horse Winkin For Chocolate.
Maria displays her engaging sense of humor as she describes her battle with show nerves. “I am the queen of nerves!” she says. “I have always been an anxious person and nerves have plagued me. We have a big joke in our barn about the spiral staircase behind the arena in Fort Worth, Texas. One morning at the AjPHA Youth World Show, when I was probably 13, my trainer and I were going upstairs to watch Showmanship patterns, and I threw up in the corner of that room! I would get nervous for every class at big and small shows, but especially at big shows. There’s no doubt that horses can pick up on nerves. Our horses are so connected to us on a physical and emotional level that I think nerves can be as influential as a cluck or kiss to them. Your nerves might make your horse anxious as well or simply interfere with your ability to convey your intended cue to your horse.”
She recalls a specific ride at the AjPHA Youth World Show that compelled her to do something about her show nerves, “I had a fancy hunt seat gelding by All Time Fancy,” she says. “He was such a beautiful mover and deserved to do so well in Hunter Under Saddle. I was so crippled by nerves that we barely even made it into the finals, where I kept him hidden on the rail. This was also during the time I was running cross-country and would be physically sick before every race. I finally decided I’d had enough of my nerves. I was lucky enough to be able to meet with a sports psychologist, Darren Treasure, who works with my dad’s professional running team. Darren validated that my nerves were all real feelings, and then we moved on to how to deal with them. I would get so nervous about the things I couldn’t control: who I was showing against, what they had won, the pattern they had just laid down, and who they train with, instead of focusing on what I could control: getting to the arena on time, my warm-up, my horse, and my horse’s position in the arena. I learned to ‘control the controllable.’ We did this through affirmations and visualizations, which eventually changed the way I look at competition and success. However, this is a continual battle and struggle. It’s much easier to slip into my old ways of thinking than it is to ‘control the controllable’ in my mind.”
This gifted athlete describes the pre-competition routine that includes focusing on visualizations, prioritizing her time, and getting plenty of rest. She says, “It’s hard to have a strict pre-competition routine at horse shows because timing is so unpredictable. However, when I rode for the University of Georgia, it was much easier to stick to a pre-competition routine. I had a playlist I listened to on the way to the competition and throughout the day. I tried to sleep as much as I could on the bus to avoid getting caught up in the excitement of the day. Also, I had an exact plan for what I was going to accomplish in my pattern.”
Maria points out the fact that there is help to be had if people are willing to confront their fears and take action. “I encourage everybody who suffers from nerves to get help from others, if possible, which can include talking to trainers, professionals, parents, or me, if you ever see me at a show! Nerves and anxiety are real feelings, and nobody should be embarrassed to have them. If you didn’t get nervous, it would show you don’t care about showing horses, and I know that isn’t the case for anybody who shows. But there is a way to deal with and compartmentalize your nerves so that you’re still able to show and perform with your horse to the best of your abilities!”
Jo Ann Niffenegger of San Dimas, California put in a stellar performance on her mare, Laced In Krymsun, to win a World Championship in Working Hunter at the 2014 Adequan Select World Champion Show. Although she is a seasoned competitor and dedicated horsewoman, she admits that she is no stranger to horse show nerves.
“I always have show nerves, whether I’m at a big show or a small one,” she says. “I was so nervous at the Select World Show, but everyone was so nice. Fortunately, my nerves are usually much better after I get that first class out of the way. At the Select World Show, I had the Equitation class first, and I went in and chipped the first fence. I just said to myself, ‘Okay, enough of that, now RIDE!’ We did so much better in the next class. Horses definitely pick up on your nerves and it shows in the performance, so it’s really important to get show nerves under control.”
Jo Ann has worked out a strategy with her trainer, Kim Tasker, which helps her prepare mentally and physically for competition. “I like to practice the day before and morning of a big class,” Jo Ann says. “Then, when it’s time to ride, I force myself to focus. Counting strides helps me stay focused, which keeps the nervousness away. Kim gave me a bracelet that’s like a lucky charm to me, so I never take it off. I also just try to remember that everyone at the show has had a moment when things didn’t go right, so you don’t have to worry about making a mistake in front of everyone. They’ve all been there.”
While some people alleviate horse show jitters by following a familiar routine, keeping a lucky charm, or focusing on their support, others, like Maria Squires Salazar, have turned to professionals in the field of Sports Psychology for help. Athletes at all levels of competition are learning that these trained professionals can help them hone their mental preparation skills and improve performance. The field has grown exponentially with the quest for success in international sports, but these professionals can help everyone, from riders seeking to overcome basic fear to elite competitors looking for an extra edge over their rivals.
Tonya Johnston is an Equestrian Mental Skills Coach with a thriving business in Berkeley, California. For the past twenty years, she has facilitated group clinics and worked with individuals interested in learning performance enhancement skills. These valuable skills translate into more effective riding, heightened focus, and ultimately a more enjoyable, rewarding riding experience.
Tonya is a lifelong rider who currently competes successfully in the Medals and Equitation in the Hunter/Jumper world, but her clients ride in both English and Western disciplines. She explains, “Riders everywhere can benefit from performance enhancement, and my involvement as a competitor helps me better understand where my clients are coming from.”
With an undergraduate degree in Psychology and a Master’s Degree in Sports Psychology, this busy professional is careful to point out that she is not a therapist or a psychologist, “I am a mental skills coach,” she says. “I meet with individuals to assess their issues and their goals. Then, I make a preparation plan to help that individual organize their performance skills. This includes developing a preparation routine and practicing sport psychology skills and strategies. Preparing for a show is not just about dealing with nerves; it’s about getting yourself into your best possible frame of mind. You need to stay in the moment, focus, and feel your horse. It’s about realizing the things you can control and taking control of those elements to bring out the best in the performance.”
Tonya tailors each preparation plan to the individual, depending on the learning style and needs of the client. She can help competitors find ways to work off excess energy when show nerves kick in and she employs relaxation, deep breathing exercises, and visualization techniques to help her clients focus on staying in the moment. She explains, “While show nerves are an issue for many people, I also work with many people who don’t get show nerves but want to find ways to maximize their performance. For them, developing focus, confidence, and trust may be the key. As a Mental Skills Coach, I listen to you as an individual to help you develop the toolkit you need to enhance your performance and reach your goals.”
Tonya offers advice to anyone looking for a Mental Skills Coach. “It’s important to determine if the person has experience in the area where you want to improve your skills,” she says. “Ask that person about their background, the sports they work with, and if they have experience working with equestrians. Ask about their training and where their knowledge is based. Also, ask about how they work. Is it on the phone or in person? Assess whether they will give you written documents to help you develop your plan. Everyone learns differently, so get a feel for whether the coach can work with your learning style. Ultimately, if I have done my job well, my clients are so well-prepared before they get to a show that they don’t need me there. I will go if I’m needed, but my goal is to help my clients find the confidence, focus, and mental preparation techniques to go out there and put in their best performance on their own.”
Whether you are trying to overcome debilitating stage fright or reach peak performance, show nerves can be managed. Because in the end, the time, expense, and dedication we invest in our sport should result in a fun, not traumatic, experience.
For more information on Tonya Johnston, visit her website at:
www.tonya johnston.com
