Riding around in the Junior Hunters Under Saddle as a kid, I remember all the people placed all around the rail just whispering to me "Breathe" as I rode by. They already had put Vaseline on my front teeth so my smile would be there but the breathing they had to keep telling me, over and over. I would hold my breath. I would continue to hold my breath. I would almost pass out holding my breath. Why? I was so afraid. When fear creeps in, we hold our breath or the other extreme of hyperventilating (which I used to do when I have to have blood drawn).
The great thing about learning breathing techniques is that they work for just about everything. They can be practiced sitting on your couch or front porch. You can gradually introduce them to areas in your life that bring you anxiety (or even just visualize those things and use breathing to calm down). Here are my favorites:
1. Ferris Wheel Breathing - so many people talk about box breathing but I like to picture a Ferris wheel with breathing in, going up and then exhaling while going down and just picturing that circle as even as possible. The reason I like this better is it gives me more things to focus on. I can visualize the Ferris wheel as I am breathing. When I am visualizing and breathing circular, a feeling of calm comes over me. If you don't like Ferris wheels, you can use a Carousel. These are both great for really slowing and calming the breathing.
2. Hum, Talk, or Sing. Sing a song. Hum a song. Whatever is your favorite for vocalizing. You can't hold your breath and do any of these things. Singing a song is my favorite since I also have to think about the words. The brain can't be focused on fear and focused on the words to a song at the same time. Even something like 99 bottles of beer on the wall is good because you have to think of the numbers while singing and breathing.
3. Play a game like "I'm taking a trip and I pack...." or "I Spy". Play games that you have to talk with your horse. I even like the “I am taking a trip” and I pack something and then something my horse would pack, like carrots, back and forth. So much fun and you can't hold your breath while talking and playing a game out loud. The "I Spy" has the added benefit of having you keep your eyes up and your focus on where you are going. Here is a video I did sharing how I play the games: Check out the video!
Play with your breathing and see what works best for you. You can do this sitting at home and play with it until it feels natural and then start introducing it when you feel your anxiety coming up.
If you liked the ideas, here are some ideas for other games to play with your horses! Get Energy Games Here!
Riding through life's challenges can be as daunting as riding horses. I lost my joy riding when fear took over after an accident. I was still riding but I wasn't riding with confidence and at the smallest blip, I got off. I had lost the joy of riding and was focused on not being afraid.
Here are 6 ways to start to regain your confidence:
1. Acknowledge Your Fears:
The first step is acknowledging your fears. Like many riders, we have faced moments of doubt or anxiety. Recognizing these fears is not a sign of weakness but a courageous acknowledgment that helps us heal. It honors the fear and let's it know we hear it. Feel the fear but know it is just trying to keep you safe, even if you aren't in danger.
2. Set Realistic Goals:
Start small and set achievable goals. Whether it's mastering a certain riding technique, conquering a specific fear trigger, or simply spending more quality time with your horse, setting realistic goals helps build confidence incrementally. Soak up that confidence every chance you get, it builds a strong foundation of courage.
3. Embrace Mindfulness:
Mindfulness is a powerful tool for overcoming fear. Practice being present in the moment, tuning into the rhythm of her horse's movement, and cultivating a sense of calm. Mindfulness not only enhances the riding experience but also nurtures confidence from within. By staying connected and mindful, you will be able to notice little changes in your horse and take action before it is too late and they blow up. I put together a short video on how I use mindfulness while riding if you would like to check it out here: Watch Video
4. Seek Expert Guidance:
Even top competitors seek guidance from other riders or professionals. Engaging in lessons or clinics provides a structured environment for learning and gaining valuable insights. A supportive mentor can offer tailored advice, boosting both skill and confidence. Tell them about your fears and let them know how they can support you and help you. For me, "just go do it" didn't work and letting them know that I wanted them to give me time really helped them help me.
5. Create a Support System:
Building a supportive community can make a significant difference. We can connect with fellow riders who understand our journey, share experiences, and offer encouragement. A strong support system provides a safety net as we gradually regain our confidence. (Here is the link to my support group!)
6. Reflect and Celebrate Progress:
It's essential to reflect on our progress regularly, riding or anytime we are overcoming anxiety. Celebrate small victories, whether it's a successful mounting or a calm canter. Acknowledging progress reinforces a positive mindset and bolsters confidence for the next challenge.
Regaining confidence in riding is a process of self-discovery and the unwavering belief that we can reclaim our joy in the saddle.
If you enjoyed these, you will enjoy my complimentary ebook, The Ultimate Guide to Courage Pennies, which helps you build confidence every day and fill up your courage so you are ready for anything, riding or just in life.
I am CHEERING! We are out the other side of that crazy cold spell. I carried 50-60 gallons of water a day. Pushed 200 pounds of hay a day in a wheelbarrow through 8 inches of snow. Pulled the flipping wheelbarrow back up the LONG hill to the barn after I had offloaded the hay. Unloaded a trailer of 100 bales of hay and stacked 6 high in the barn in 20 degree F. I would not trade this for anything. It was BEAUTIFUL!!!! I was surprised myself by how hot I stayed! I just felt like I blossomed. I am stronger mentally and physically than I could have ever imagined. I know there are a bunch of you with way worse winters and I applaud you and cheer you on.
We can eagerly anticipate the arrival of spring, signaling the start of more comfortable riding conditions. However, before you saddle up and hit the trails, preparation can make it a successful riding season. Here are a few things I do:
1. Health Check for Your Horse: All our horses are looking forward to spring with us!! We have horses in all different conditions coming out of winter and I know we will all do a great job of looking at our horse’s health needs and get them ready for spring!
2. Gradual Exercise Routine: Reintroduce your horse (and you) to regular exercise gradually. My favorite is to start hiking with them. Play with flexibility and balance for both of you on your walks if you can. It is so much fun to see horses really blossom getting ready for spring. This helps us get into shape together.
3. Assess and Update Tack: Inspect all riding equipment for wear and tear. Check all your tack and saddle fit to ensure they are comfortable for your horse. Clean and condition leather items to maintain their longevity. Replace any damaged or unsafe equipment promptly. Make sure your helmet is less than 5 years old and if you don’t have a MIPS helmet, I highly recommend this one. I love it. (Click here to check it out.)
4. Rider Fitness and Skills: Just like your horse, it's essential to assess your own fitness level. Engage in exercises that improve core strength, balance, and flexibility. Consider taking refresher riding lessons to sharpen your skills and regain confidence in the saddle after the winter hiatus.
5. Spring Grooming Routine: Give your horse thorough grooming sessions to promote a healthy, shiny coat. Check for any skin issues, such as scratches, thrush, or dermatitis, and address them promptly. Regular grooming not only enhances your horse's appearance but also fosters a strong bond between you and your horse.
By addressing these key areas, you set the stage for a successful and enjoyable spring riding season.
Grab my spring checklist so you have it handy! (Click here and I will email it to you.)
Winter is a time to rest, recuperate, and rejuvenate to get ready for spring riding. I remember sitting there on the edge of the bed, struggling to put my socks on and it was like a slap in the face. I was becoming "that" person. The one that couldn't sit on the floor and play board games. The one that made the "oof" sound getting on my horse. The one that just didn't feel so good anymore, I was feeling old. Like many of you, this stuff creeps up slowly, inch by inch, to steel our joy.
I knew I wanted to go into my senior years enjoying riding and part of that was flexibility, balance, and energy but how?
I tried EVERYTHING. Some things helped, some things didn't help and some things were AMAZING.
Flexibility - this started with healthy eating. I got rid of grains and refined sugar and this helped some. I worked on doing things like lifting my knee to my chest, alternating this while I was doing dishes. I played with lunges and side lunges to stretch my inner thigh. I just played with flexibility and movement. I was actually shocked to find out that I could not move my arms like a bird flying but I could move them like a swimmer. It took me some time to get my bird flying shoulders going again. The more I moved, the more I could move.
Balance - this one again I play with. I will see how long I can stand on one leg (practicing with both legs) while brushing my teeth or folding clothes. Chores became a great time to play with balance. Could I load the dishwasher standing on one leg or the other without falling over. This also improved my strength.
Energy - this was by far the most challenging and the most recently solved. I didn't feel like working on balance, flexibility and riding again. It just seemed to take too much energy. The diet helped but wasn't the whole thing. I had to add in a coaching program (more information here if interested) that changed it all and put all the pieces together. The coaching linked the anti-inflammation, the dehydration, the energy, the brain fog, the balance, flexibility and boy do I feel AMAZING!!!! When all the pieces come together, just like a gorgeous jigsaw puzzle, You want to keep feeling better each day and the call to ride returns. It has been missing for me for a while. I love the horses but haven't been called to ride and now I am feeling like I want to get everything lined up and ready to start riding this spring.
I will be documenting my journey back to riding (I hope) with my new podcast starting episodes I am working on now. I will have more information coming soon!
As horse riders, we have a unique challenge with setting a timeline for our goals, there are two of us (or more if we have more than one horse). I believe it is still important to set a timeline and make adjustments as necessary.
What does the timeline look like? First of all, we need to know what steps we need to take (and I lay these out for my journey back to courage in my book if you are interested in seeing one laid out as an example: Book)
Think about the things that need work and the process to accomplish your goals. This is the easy part and really just looking at where you are at today and where you want to be and what does the journey look like between those two points. Here are some of mine:
- Get healthy
- Get horse healthy
- Develop a plan for safety and execute the plan
- Get on
- Ride to the edge of my comfort zone
- ENJOY RIDING AGAIN!
Then, the more challenging part is to put that into a timeline. I knew my health wasn't going to be overnight and I also knew I would do that in parallel to the rest so it wasn't part of the overall timeline. I started it and continues to this day as I feel better and better as I get older! Win!
Getting the horses healthy had its ups and downs. The good thing with having multiple horses is that it gives me options so I can keep working on me and my courage while a horse may need a break here and there. Really, this is true of any goals that involve others, there are times we are on our game and times we rest and rejuvenate.
Developing a plan and implementing I could do in 30 days.
GET ON was a big one. It only takes 20 minutes to prepare, tack up and actually mount. This could not be used as an excuse to not meet the goal.
From there on out, it was building my courage, a little bit at a time.
As I look back, it took me almost 6 months but I think it could have been done in 3 months maximum. That means I had 3 months of excuses and reasons from the fear that held me back.
This year, I will do it in three months! I have had challenges and let that become excuses. It really wasn't about the timeline but more about my willingness to just push through and do what needed to be done to ride.
Do you have a timeline for your goal? Do you feel comfortable with all your steps to reach your goal? I have a few openings for courage coaching if you would like help making that goal successful and maybe even in less time than you thought possible! Schedule a 30 minute call and let's see if we can get you on track for this year to be YOUR YEAR!
