Ever had that sinking feeling the night before a competition, like you’ve forgotten how to ride, can’t picture getting on, or can’t remember any of your training? You’re not alone. Competition nerves are common, but there are tools to help you take control.
One of the
most effective techniques is using trigger words or actions to
cue positive thoughts and responses.
Why Triggers Work
Triggers
form part of your preparation and planning routines. When you’re well-prepared,
you feel in control, and being in control reduces anxiety and improves
performance.
A trigger
word is a simple cue, usually a verb or meaningful word, that represents a
feeling and sparks an action. When used consistently, it automatically
activates the mental and muscular responses you want in the saddle.
Keep your
triggers simple and tie them to the situation or emotion you want to manage.
How to Capture the Feel
When you
feel good during training, take note of your whole-body sensation:
- Start from your core and notice your hips.
- Observe the relationship of shoulders and other body segments.
- Feel which muscles are tense or relaxed.
- Sense the weight of contact from the reins and the pressure of the horse’s sides against your legs.
Name that feeling; it becomes your personal trigger.
When nerves creep in, replace negative thoughts with your trigger word. Let it remind you of past successes, completed courses, or challenges you’ve overcome.
For loss of concentration, triggers can help bring your mind back to the present. Visual triggers, like noticing the hair pattern on your horse’s neck or ears, can also help you focus.
Eight steps to finding your trigger words
Remember: FUN
PARTY
1. Feel it – Notice the physical sensation or mental state of
confidence.
2. Understand it – Reflect on what made it happen.
3. Name it – Label the moment and the emotion you felt.
4. Practise it – Repeat the mental or muscular
state.
5. Action it – Use it wherever and whenever you
need it.
6. Rehearse it – Repeat until it becomes
automatic.
7. Trust it – Believe in the process.
8. Yell it – Say it in your head to push out other thoughts.
Triggers are a simple, repeatable way to manage nerves, boost confidence, and stay focused. With practice, they become an automatic part of your performance, helping you ride your best, no matter the pressure.
