I suffer from horrible performance pressure anxiety. I can do something 100 times perfectly on my own but the second someone is watching it all falls apart. It doesn’t seem to matter if it’s a friend, instructor, judge or just another rider. It’s so frustrating, especially with things like lessons when I feel I’m not getting 100% out of it because I’m making silly mistakes I normally wouldn’t. How can I maintain my composure and not freak out when there are eyes on me? It’s so distracting that I cant focus on what I’m suppose to be doing. The pressure of doing it right becomes overwhelming.
Nervous Neddy, via email
Mind coach Jane replies:
One of the skills of performance is being able to replicate the results that we are experiencing at home when we are in situations where the pressure is increased, be that in a competitive environment or a lesson situation as you describe.
There are two separate components that I would want to address in this particular instance; the first is the development of a mental training plan that will fortify you against any pressures and distractions created in your environment, and the second is applying a method to break the pattern when the unwanted thought process arises.
Let’s look at the latter, so I can give you some practical ways to get you moving forward.
First up, let’s reframe the situation. Whenever we recognise a pattern that we are repeating, what we have also identified is a point of power; essentially, what you have is the ability to see the future in advance so it’s up to us to analyse the information at our disposal and put a strategy in place to create a better result.
At the moment, you are strongly identifying with and focusing on the unwanted behaviors that manifest for you when you are riding in front of others; what I want you to give more energy to is how you want to be when you are riding under pressure. How is it that you want to feel? What is it that you would like to happen? And what is it you could do in the moment to take you closer towards that ideal?
The beauty of your particular situation is that you are experiencing great results when you are alone; consequently, what changes when you are out and about has nothing to do with ability and skill level and everything to do with your mental and emotional state.
State, the word that we give to your emotional or psychological condition, comes about as a result of three factors:
- Your focus (so where it is you are directing your attention)
- Your self talk (so whether your inner dialogue is empowering or deflating)
- Your physiology (how you are using your body)
When you are happily riding at home, you will notice that the way you are working with the three points I have mentioned culminate in a way that allows you to feel relaxed and confident. For example, your focus is most likely on your horse and dealing with what is directly in front of you. You are talking to yourself in such a way or engaging in an internal dialogue that affirms for you that you have the ability to proficiently execute and deal with what is required in your training. You are holding your body in a way that is confident and assured. When you are next out training by yourself, become curious of these different components and take note. They are going to come in very useful.
The next thing that I would like you to do is devise for yourself some kind of “circuit breaker”; something you can introduce in the moment to break your habit of focusing on others. You could pinch yourself, snap a hairband on your wrist, anything to bring your attention back and remind yourself to redirect your focus.
After that, I want you to start to actively work to change your state. Remind yourself of what you focus on when you feel confident and skilful. Talk to yourself the way you talk when things are going well. Adjust your posture and your breath.
Managing our state and focus is within our control; it’s just a matter of training our thoughts, words and physiology in a way that affirms what it is that we are looking to create as opposed to take us further away from it.
