What do you think you can accomplish on a horse? Do you believe you can be calm and focused in your stadium round next week? Are you going to get strong enough to sit your horse’s trot for more than three laps of the arena? Do you think you will be successful at the next level?

What you believe about yourself, your abilities, your horses and the world at large play a large part in creating your experiences. Although these beliefs exist at a deep level, and are thus sometimes hard to identify and adjust, it is important to take stock periodically to ensure they are 100% helpful to you.

The goal of this article is to help you investigate the role your beliefs have in your day-to-day riding life. How to assess them, evaluate their usefulness and fine-tune them as necessary. This work is a true ‘inside job’ – others can give you advice, encouragement, or instruction, but only you can be sure the faith you have in yourself is helpful and true.

The Belief Pyramid

Do you believe it was random luck when your horse bulged left, spooked at a shadow to the right, and ended up staying on the direct track to the chevron? Or were you balanced and secure (to correct the drift), prepared for anything (including the spook), with your eye locked on your focal point to make sure your horse knew where you were going? Can you see the difference between those two perceptions and thus the beliefs that will ensue? (“I am a lucky rider.” vs. “I am a prepared and tenacious rider.”)

Beliefs you hold true are the basis for your expectations, self talk and actions. In the field of psychology, a term called self-efficacy describes the belief you have in your ability to be successful. When you believe that you will be successful, does that mean you will be every time? Maybe, maybe not - but you are much more likely to have positive expectations, tell yourself you can do it, and utilize your best skills and abilities.

What do you believe?

Try this: write a list of the beliefs you have about your riding abilities. Fist, focus on the positive by listing specific mental and physical skills that contribute to your success in the saddle. Give yourself 15 minutes to think, brainstorm and write only affirmative things. Next, write down things that are negative or limiting. Now compare the two. Are the negative beliefs fun, helpful or entertaining? (Trust me, the answer is no!) Hopefully the positive beliefs outnumber the negative ones, but if not don’t worry - there are ways to modify and erase those pesky negative beliefs.

The first and best thing to do to get rid of limiting beliefs is to determine if they are rational or irrational. It is the irrational ones (that hold us back unnecessarily) that we are pursuing here. (Such as, “I will never be confident jumping a down bank into water.”) These irrational and negative beliefs are suspect - they don’t help you succeed, and yet they linger in the deepest recesses of your mind.

Common Irrational Beliefs

Irrational beliefs are generated by many different thought patterns. It is not out of the ordinary to experience them, most everyone does. The problem occurs when you as a rider accept, preserve and endorse these self-defeating beliefs as universal truths. You have then severely limited your potential and your performance.

The following are examples of athletes’ commonly held irrational beliefs and distorted thinking:

Perfection is essential: “I must be perfect to be respected as a good rider.”

Catastrophizing: “I know that look in my horse’s eye means I will _____ (get run away with, trample my ground person, get eliminated for jumping out of the start box, etc.).”

One-trial generalizations: “I always forget my stadium course.”

Personalization: “Those people watching on the rail are all laughing at me.”

Polarized thinking: “I am not a true event rider if I can’t be in the top five this year, and I will quit if it doesn’t happen.”

Worth depends on achievement: “Thank goodness I won last weekend, now I finally know how to ride.”

Assess your Beliefs

Put your negative beliefs to the test and assess if they are rational or irrational, productive or unproductive by using the questions below. For example, let’s investigate the following belief: “I always ride terribly in my stadium round.”

1. Is the belief based on objective reality? Would observers see the event the way you perceived it, or do you exaggerate the situation?
2. Is it useful in some way?
3. Does the belief help you reach your goals, or get in the way?
4. Does the belief create emotions that help you feel empowered and capable while reducing your stress level?

It should be evident that when put to this test, the above belief is irrational. It may feel true to you but it is not based in objective reality (you stay on course, your horse leaves many jumps up and you have sections of every course where your trainer tells you that you rode well); it is not useful in any way; it prevents you from achieving your goals by creating a constant negative expectation; and it makes you feel tense and anxious.

Adjust Your Beliefs

In order to get a handle on your irrational beliefs and adjust them appropriately use a method, developed by psychologist Albert Ellis, called “ABC Cognitive Restructuring”. To use this method take an irrational belief you have identified and work through it using the following strategy:

Irrational Belief Example: “I can’t stay focused when my horse is bad.”

A: Activating Event

First, describe a typical event that leads to the belief, feelings and behavior.

My horse spooked five times on the way to the warm-up area.

B: Beliefs or Interpretations

Second, record the negative self-talk and beliefs.

“This dressage test is going to be awful.”

“I can’t stay focused when he is bad.”

C: Consequences

Third, identify the bodily reactions, feelings, and behavior that resulted.

Worry; my legs are not down and around my horse; my shoulders, jaw and neck are tense; my elbow is locked.

D: Dispute

Fourth, write rational and adaptive responses to use in the same situation.

“This is a challenge, but one I can solve. I know some good flatwork exercises to get his mind back on me.”

“I am in control of my body and my energy. When I remain calm, centered and keep my goals realistic I can make the best of any situation.”

You can see the negative impact the belief has on your behavior. Your expectations are negative, your self talk is unhelpful, your body is tense and locked – how do you think the dressage test would go if the belief is left unchecked? By taking the time to realistically and actively dispute the negative belief you mobilize your skills and talents. The “Dispute” section is crucial to this process. The next time you are faced with a similar situation you will remember that you have choices about your mental and physical responses. The experience of your horse repeatedly spooking does not have to equal a horrible test – so you can leave that belief behind and remember that there are many productive things you can do to create a solid performance.

The Optimal Idea

Wouldn’t it be silly if all that was standing between you and your best event ever were the old beliefs that your horse ‘doesn’t like new places’ and ‘I am really too old to be doing this’? Wilma Rudolph, the first American woman to win three gold medals in track and field, and a childhood polio survivor, said, “My mother taught me very early to believe I could achieve any accomplishment I wanted to. The first was to walk without braces.” To develop from a child who couldn’t walk to an Olympic champion, her beliefs in her abilities surely grew and developed as her skills increased - be sure yours do the same.

]]> http://tonyajohnston.com/2009/12/believe-in-yourself/feed/ http://tonyajohnston.com/2009/12/what-are-you-thinking-at-the-back-gate-part-1-before-your-round/ http://tonyajohnston.com/2009/12/what-are-you-thinking-at-the-back-gate-part-1-before-your-round/#comments Mon, 07 Dec 2009 06:37:43 +0000 tonya http://tonyajohnston.com/?p=472 by Tonya Johnston, MA
appeared in The Plaid Horse, August 2009

In the ideal world you are always confident, focused and positive right before you go in the ring. However, most of us live a world with a bit more variety. Some days are terrific, some not-so-good. How about you? Have you ever found yourself at the back-gate wondering when the butterflies in your stomach would stop doing jumping jacks? Preoccupied with worry about being in the top four so you could be champion? Or perhaps you have been busy noticing who was on the rail to watch your trip? If any of these sound familiar (or if you could write your own list of similar off-track concerns) you may be interested in some suggestions on how to effectively and consistently utilize those last moments before you walk into the ring.

Setting the Stage

You have finished your warm-up and you have a moment to yourself - no one is talking to you, and the starter is about to send you into the ring. These few moments right before your round can get you focused and on-task– or they can create feelings of anxiety and doubt that can sabotage even the most prepared and well-mounted rider. Once your trainer finishes his or her final words of wisdom, you often have from 30 - 90 seconds on your own to gather yourself before you walk into the ring. So, how can you best use that time?

Keep it Smart and Simple

Use a preparation routine to create confidence for the ring.

Preparation is your key to confidence at the back gate. It is something that can’t be faked. By creating a preparation routine that is based on things in your control, it allows you to recognize when you have finished getting ready – just like checking off items on a list. When you are at the gate, you will know absolutely that your preparation is complete. Your preparation routine may include several things such as: visualization, taking time alone to rest and focus before you get on, eating a ‘power’ snack, writing the course down with specific cues for your course plan, listening to music – the list is personal and endless!

Experiment with different ideas and keep track of the ones that work. Create a plan that can remain the same no matter where you are showing. You will then be able to arrive at the back gate knowing you have done everything you need to do to have a great round. Completing a regular routine for each class at a show will improve your confidence at the back gate, and therefore your consistency in the ring.

Adjust your energy level.

You may need to bring your energy either up or down as you walk into the ring. Are you nervous or anxious? Or do you feel flat and ‘blah’? Either way, your awareness is essential. When you acknowledge how you feel, you can then take action to create your optimal energy level. An organized breath in through your nose and out your mouth can do the trick.

To relax, focus on an extra slow, gentle exhale through your mouth. Imagine all of your tense muscles relaxing and letting go as if you were blowing out a small candle in front of you. To increase your energy, lift your chin, open your chest and focus on a strong breath in through your nose; picture yourself breathing in strength and power to store for later use on course.

Use a mental or physical cue to transition from analysis and planning, to being fully ‘in the moment’.

You know the course and have your plan in place. It is time to transition out of your mind (and your assessment and analysis of the course) and into simply riding and reacting in the moment to your horse. The plan stays in your psyche, but only as a foundation for your focus. Now is the time to shift gears and make sure your mind and body are in sync, aware and on task in the present moment.

Having a simple cue to facilitate this transition can be helpful. You can use one of your goals for the course and shorten it down to a motivating word or phrase. For example, if an overall goal is to keep your horse in front of your leg, “Forward” or “Create” can be used as a final thought that sums up your plan and explains it succinctly to your body. You an also use a physical cue such as stepping into two-point, or rolling your shoulders back. The cue should help you lock into the moment through a sense of heightened physical awareness.

Entering the show ring is a time to acknowledge and own your readiness, then let go and enjoy the ride. Pick and choose from these ideas and ones that have worked for you in the past to create a consistent back-gate routine. You will then have some ‘quick keys’ to use before you walk into the ring to help you ride your best in every class, every day, at every show!

My last article on communication focused on the way you communicate with yourself. The goal was to help explore your core beliefs, your self talk, the use of affirmations, and changing negative messages into positive and productive ones. So, have you paid more attention to your self talk in last couple of months? Have you observed your self talk influencing your behavior and performance? Awareness is the key; the more aware you are of the messages you are sending yourself, the more productive you will be at keeping your mindset on track.

In this article we will widen our focus to look at communication with those around you. More than simply working with individual athletes, sport psychology consultants devote a great deal of effort to helping teams improve their communication and cohesion. The more a team works as a unit, the better the results for all involved. This article will give you some ideas about how you can improve your communication with your riding team: your trainer, clinician(s), support team (family, friends, etc.), and of course – your horse.

How We Communicate

Communication involves giving, receiving and interpreting information. You are communicating when you are the one speaking, or the one listening. In fact, you are communicating all of the time (whether you intend to or not) as you process information on two levels – verbal and non-verbal.

Can you think of people in your life that are fantastic communicators? Why do you think they are so good? How about you? Which of the following qualities do you use to communicate effectively?

Qualities of good communicators:

• Empathy
• Honesty
• Sincerity
• Directness
• Positive attitude

Hopefully you feel that you possess these qualities and utilize them to the fullest when you communicate. Of course everyone has a unique experience in the world that colors how they process information, but using those qualities in your communication is a way to start from the best possible vantage point in all of your interactions.

Specific Communication Tools for Specific People

1. Your Trainer

When and where are you most likely to be communicating with your trainer? Whether it is in a lesson, at an event, at a meeting, or in a social setting the following tools will aid you in getting your message across successfully.

Be clear and specific. There are many ways that our messages can get damaged, so trying to be objective, unemotional and direct from the beginning gives you the best chance of being understood.

Maintain a can-do attitude. This will foster your trainer’s belief in you. Students rise to the expectations of their teachers - never forget that you contribute to your trainer’s expectations by framing your riding challenges positively.

Identify proper times to ask questions and talk to your trainer. You can do this by asking them “May I ask a question?” or “When could we talk?” Picking the right time to talk is essential because it ensures that you are both open and motivated to communicate effectively.

Phrase questions in a positive manner. Always ask questions in a positive way. Example: “How can I prepare better for down banks?” Not, “When will he stop being such a chicken?!”

“Attitudes are the real figures of speech.”

2. Your Clinician(s)

Be willing to listen. Listening openly and with a genuine desire to understand appears to go hand-in-hand with paying a clinician for their time. However, it is wise to check in with yourself periodically to be sure you aren’t so stuck in your training routine that you feel the need to rationalize, argue, or justify your approach. Your attitude and body language will show your degree of openness to new ideas and will directly affect the quality of interaction with your clinician.

Be succinct when giving information and have your priorities in order. Depending on your relationship with your clinician you may talk a lot about yourself and your horse’s training, or very little. Either way, be mindful to choose the most important and current items to share.

I.D. your best ‘take-aways’. At the end of a clinic, let your clinician know the top two or three things that you are taking away with you. (While they may be highly skilled teachers, their mind-reading skills may fluctuate rather widely.) They can then build on your interests next time and follow up with what you found important.

“The Importance of Effective Communication

We hear half of what is said                   50%

We listen to half of that                          25%

We understand half of that                     12.5%

We believe half of that                           6.25%

And we remember half of that               3.125%”

3. Your Support Team

Who are the other (often unpaid) people on your support team? Your husband/wife, mom/dad, friends, and barn-mates – the list can be long. Training and competing in the sport of eventing takes a lot of effort and commitment; wise riders understand how their team contributes to their successes.

Support your supporters. Keep your appreciation for the hard work and effort that your team puts into your competing front and center in your communication with them. Your support team will be better able to handle the ups and downs of competition if they are reminded often how much you value their efforts.

Let everyone know how to help. Giving everyone on the team a defined role (videographer) or task (rolling bandages) will go a long way to smoothing the lines of communication. Rather than having people guessing how to help (even the best intentioned will sometimes get it wrong) having conversations about roles and tasks before and during the competition will help you get what you need, and create a team that is happy to help.

Keep humor in the mix. A good way to maintain a healthy perspective in any situation, no matter how tough, is to identify and share the humor. A small comic observation or smile can lower tension levels and remind everyone, yourself included, that you will be alright no matter what the current challenge.

4. Your Horse

Ideally there is never any doubt in your horse’s mind about what you are asking of her. She was listening yesterday as you aimed and kicked at the trakehner, letting her know of your desire to get to the other side. Things got very confusing however, when you abruptly pulled on the reins and took your leg off one stride away from the jump. How can you ensure that you are giving your horse clear messages the majority of the time?

Clear the deck. Before you ask your horse to perform a task, or an entire test or course, be sure your mind and body are free of any unwanted emotions (fear, doubt, ambivalence, tension). Use down time in a lesson or during a warm-up at an event to take a breath and do a quick body scan to get rid of unwanted tension.

Commit to a plan. Your clarity and level of commitment to the task will be felt by your horse. By making a specific plan for your ride or test you can convey not just the what (e.g. which oxer to jump) but the how (bouncy, engaged canter). Create a plan, decide which strategies will help accomplish the plan e.g. short rein, hand up, leg on, etc.), and focus on it as you ride to ensure that you are going to communicate appropriate messages to your horse that will help you both be successful.

Regroup as needed. Sometimes even the best intentioned plans and requests get mixed up and muddled. When misunderstandings happen (and many trainers will reinforce that point, your horse is not ‘being bad’ he just doesn’t understand what you are asking of him) it is a good idea to stop, release any negative emotions that have cropped up, assess the situation, brainstorm a solution, and then begin again with a fresh approach.

The Optimal Idea

It has been said that the way we communicate with others is a big factor in determining the quality of our lives and how successful we are at achieving our goals. What do you think? Is there room for improvement in the way you communicate with yourself or those around you? Being open to learning new things that can lead to increased confidence and consistency are the hallmarks of champions. Hopefully the ideas we have discussed in these articles have motivated you to refine your communication skills - now is a great time to talk.

Think back to the best clinics you have ever attended. (If you have never gone to a clinic, try to recall terrific lessons from your past.) What memories stand out from those experiences? Why did you have such a good time? As you reflect, notice what skills you utilized in order to do so well. I’ll wager that your best outings happened not only when you were with a great clinician, but your attitude and focus were both on point as well.

Having attended and taught many clinics, I have observed that the riders who get the most out of their sessions are prepared and on the ball, in much the same way as they would be at an event. Here are some strategies designed to help you create a fantastic experience for yourself at the next clinic you attend.

Introduce Yourself

Meeting a new clinician is an exciting, and sometimes intimidating, experience. This person wants to learn about you and your horse, help you ride well, give you confidence, and have a little fun along the way, but they don’t need to hear your horse’s life story, cute anecdotes about what he does with his tongue while waiting for his dinner, or the last time he had his sheath cleaned. (OK – those are just examples!). Instead, plan ahead and choose valuable and specific information to share in your introduction.

Keep things current when talking to your clinician for the first time. For example, say you had a horse you almost took preliminary in 2006, but he would not walk in the dressage arena, so you sold him for less than you wanted to, to a person you don’t really like, who won her first event on him, and it left you with a lot of baggage. While that is important for your trainer (and perhaps your sport psychologist) to know, a clinician only has time to deal with what presents itself right now in your riding. If they need or want more information, they will ask you. Remember that they are being paid to be insightful and observant - you can trust them to figure a lot of things out on their own!

A short list of information you may want to include when introducing yourself:

• You and your horse’s age and level.
• A recent training goal you accomplished with your horse.
• One or two current competition goals and a brief outline of your upcoming schedule.
• Particular challenges you have with your horse where you feel a new approach would be useful.

Keep a Foundation for your Focus

Going to a clinic with a new instructor can sometimes create what I call “The Blank Canvas” effect. In an effort to be responsive to new information, riders sometimes go overboard by forgetting to prepare and focus; they in effect “go blank”. Although it is very important to be open to new ideas it is also wise to ride the whole clinic within the context of you and your horse’s skills and goals. For instance, if your focus has been on keeping your lower leg anchored by thinking about landing with weight in your heel over every jump, keep that awareness during the clinic sessions. A clinician will have their own ideas and priorities to teach, but you need to be mindful of the small specifics that help you feel confident and secure.

Be Aware of Communication Styles

Before you go, remember that all instructors have different communication styles. This is also something to take into account when choosing your next clinic. It is helpful to do research about a given instructor to be sure your styles will be in sync and they are well-qualified for your level. The USEA Directory of Certified Instructors is a great resource in this process, it can be found on the USEA website (http://www.useventing.com/).

Be mindful that you are always in control of how you communicate, regardless of what else may be going on. Speak up if you need to. Asking questions from a positively-oriented perspective will keep your clinician squarely on your side. Instead of, “My horse won’t do that” try, “What can help me get that right the first time?”

By monitoring what you say to yourself and what you communicate to your clinician you will be able to make the most of any experience. If you spend the afternoon focused on what doesn’t work about their approach or communication style, or complaining about how you rode, you will miss out on valuable information.

“It’s what you learn after you know it all that’s important.” – Jimmy Williams

Prepare Effectively

1. Be early.
2. Manage your energy: Do you expect to be a little nervous? If so, you will want to keep a positive attitude about how this situation is good practice for your next horse trials or event. Keep yourself calm and in control using breathing techniques, cue words, and preparation routines.
3. Plan time at the end of each day to review and take notes on lessons learned.
4. Keep and display a positive attitude at all times.
5. Bring (and eat) healthy snacks before and after you ride to maintain your energy level and to be sure you manage your strength and brainpower over a multi-day experience.
6. Dress the part. Attention to detail and a sharp, neat appearance will not only affect your mood, it will demonstrate to your clinician that you have come ready to work hard and do your best.

Regroup if Necessary

It may turn out to be an off day for you, your horse, or (heaven forbid) both of you. What can you do to get things back on track and salvage the clinic experience?

• Breathe: Let go of the mistake and reset your focus and intention by breathing slowly in through your nose, pause, and exhale gently out your mouth. Be aware of bringing your breath all the way down through the bottom of your lungs and into your belly so that you are relaxing your muscles and centering your body as you breathe.

• Ask for a quick time-out in order to review the situation, brainstorm what has helped in the past and integrate what the clinician is saying to you. Prioritize 1 or 2 things to focus on. Many times you are hearing a lot of wonderful and new ideas within a short amount of time in a clinic. Select a few things to work on especially when things go awry.

• Use a brief ‘mini-visualization’: During a brief break, or waiting for your turn to do the exercise again, imagine yourself successfully doing the exercise that has you flummoxed.

“Natural talent… can’t make up for a lack of basic knowledge and skills – but solid basics, combined with real desire and commitment, can make any rider a good rider.”  – Anne Kursinski

Integrate New Ideas Safely

It is best to work on new ideas at home, on the flat and in schools before using them in competition. Just as you would not set off to your first ever one-star in a new-fangled bit you rode in once, experiment with new techniques in comfortable situations to get used to them.

You may also want to simply experiment with new exercises at home – to build your awareness or give you insights about your horse. You will not radically adjust your approach without test-driving the adjustments in brief increments. Adopt changes (such as warm-ups that include a lot of collection work, shortened stirrups, or a new martingale) by reviewing clinic sessions, getting input from your regular trainer, analyzing video from the clinic, discussing ideas with friends who were there, and any other ways you can think of to weigh and measure your new tools.

The Optimal Idea

Taking a clinic can be an invaluable opportunity to build new skills. Not only can you learn from a new instructor, but the clinic format (such as riding in a new place, being watched by new people with expert opinions, and wanting to perform at your best) can mimic some of the demands of competition in very useful ways. Treat the experience as both physical practice and a mental skills run-through for an event, and you will benefit on many levels.

It’s safe to say that getting a junior rider to the ring is a team effort that includes a lot of parental support. Whether it is emotional support, organization, time management, transportation, financial backing - or a big mix of all of these factors, most juniors owe a big debt of gratitude to their parents for making their competitive lives workable and successful. Now, does that mean that the team cohesion between parent and child is perfect and the team runs like a Swiss watch? Perhaps, but it is also possible that the parent-child relationship as it relates to horse shows could benefit from a small tune-up now and then.

Team Factors: What Works?

Look around at sport’s best success stories - whether true ‘team’ sports (like basketball, soccer, volleyball, etc.) or other individual sports that require a ‘team’ to get one athlete to the competition field (tennis, golf, figure skating, etc.) - and you will see some universal truths:

1. Championship teams have role players: The best teams have personnel who enjoy fulfilling their role, no matter how big or small.
2. Communication is essential: Each team-member feels that they are heard and that their input is valuable.
3. Support comes in many forms: There is tangible assistance (a ride to the horse show at 6 am) and intangible assistance (an upbeat tone of voice and smile) - both are invaluable to the overall performance of the team.
4. Trust is crucial for long-term success and performance under pressure: When teammates feel that their efforts are backed by true faith that they will be successful over the long term, good things happen.

Tips for Creating Happy, Helping Parents

• Give parents clear roles and tasks. Whether it’s holding the water bottle and hunt coat, or staying in the stands with the video camera, it is helpful to talk about what contributions you (the junior rider) would appreciate. Try to have this conversation before the show or at least ahead of time, in order to facilitate a positive response and avoid miscommunication.

• Define boundaries that work for everyone - trainer, rider, parent, etc. By planning where, when and how the team will communicate you ensure that everyone, parents included, know what will be most successful for all team members. For example, hearing feedback or observations on your ride from your parent when driving back to the hotel may be better than in-between classes or at the back gate.

• Promote parents utilizing their strengths. Occasionally your barn can benefit from your parent’s expertise or skills. If a parent can contribute to the team in ways that make use of their talents (photographer, design work, etc.) it can be a positive way to help the parent feel valued (for more than just writing a check) and it can be a tremendously enjoyable experience for all.

• Create opportunities to air feelings and tweak the plan. No plan, role or boundary should have to remain static forever. Try to check-in with each other periodically to make sure the parents’ role is working for everyone involved.

• Encourage parents to follow their interests/hobbies/exercise routines at the shows. Happy, fulfilled parents make happy teammates - see if you can encourage them to spend down-time at the shows doing things that they especially enjoy so that their goals are being accomplished too!

By Tonya Johnston, MA
Appeared in The Plaid Horse, May 2009

Chipped so hard to the first jump it made the earth move? Rode around the warm-up ring for 20 minutes with a mane comb stuck in your horse’s tail? Forgot the halt after the trot jump in the work-off after going in on top? We’ve all been there - well, maybe not to exactly the same places - but certainly every rider has their own list of forgettable moments; if only we could forget them! Why do they seem to stick like glue to our memory banks? Why do they insidiously creep into our thoughts at the most inopportune times?

Letting go of these types of ‘oops’ moments after they have occurred is important. Like the hard drive on a computer, our brains only have so much space in which to be productive. When these unproductive memories start to clog the memory bank and negatively affect our core beliefs (e.g. “I always mess up to the first fence.”) we begin to severely limit our performance potential. So, how can you let go of these moments once and for all? Read on.

Keep a Long Range Perspective

In the scope of your riding career you will have many, many different types of experiences. Some will be fantastic (e.g. jumping your first 3′ oxer or clearing the big open water) and some will not be as stellar (e.g. going off course in your first handy hunter class). The main point to remember is that the experiences themselves will not ever define who you are as a rider. By stepping back to notice your development and progress over time you can recognize skills and qualities you posses that will endure no matter what happens on any given day, in one particular ride.

When a mountain climber heads to the summit of a mountain, she knows she can’t go in one perfectly straight line to the top. There will be zig-zags and some ups and downs as she climbs. Even in the moments when she has to go down to get around something, or the trail needs to wind away from the summit - she keeps her mind focused on the overall goal (getting to the top) and the skills (maintaining a rhythmic pace, even breathing, etc.) required to get the job done.

Periodically - and particularly when you have something you need to let go of - review your riding history and keep a lookout for the ups and downs that you have experienced. When you take the time to study it, you will see how everything you have undergone has kept you on a steady climb toward being the best rider you can be.

Use Humor

“It’s a shame I didn’t have my GPS today - good thing my horse can find the jumps!” The ability to use humor with respect to your riding bloopers is the result of a deep seated confidence in your ability. When you can laugh at a situation, you have the awareness that it isn’t always going to be that way. You have the ability to look into the future and realize that you aren’t defined by that one challenging moment. “Once you can laugh at your own weaknesses, you can move forward. Comedy breaks down walls. It opens up people. If you’re good, you can fill up those openings with something positive.” This Goldie Hawn quote sums up the positive potential in ‘finding the funny’.

Seeing the humor can deflate a negative situation because you have chosen to see it in a different light. This is not to say that mistakes and brain bloopers cannot produce disappointing results. Of course sadness can be a healthy response to a less-than-optimal outcome, but there is a limit to how long and to what depth we can healthfully process the unhappiness.

Accept Mistakes as Learning and Growth Opportunities

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” Michael Jordan’s quote is a powerful example of the courage and healthy perspective employed by one of the greatest athletes of all time. Mistakes viewed with the right perspective can breed strength of character and a deepened dedication to finding success.

When you came out of the ring after the weighty mistake, you and your trainer probably examined what happened and figured out a way to prevent it from occurring in the future. However, emotions and adrenalin may have clouded your view at the time. To fully let go of a mistake, it is helpful to let a day or two pass and then look back on it with a more objective viewpoint. Recall both what happened physically and remember your focus and psychological attitude. Look at it from every angle, as if you were solving a puzzle. Once you come to an understanding of the physical and mental aspects of it, you will feel more confident you have made the experience count and learned what you could. To grow stronger as a result of this process, be sure to promptly replace any flashback of the mistake with an image of you and your horse responding correctly to the situation and succeeding as a result.

By Tonya Johnston, MA
Appeared in Eventing USA, January/February 2009

If I had a dollar for every time one of my clients told me how much they hate the warm-up ring, I would be writing this article while floating in my infinity pool that overlooks the ocean on my ranch in Northern California.

About warm-up rings, I have heard it all: “I try to make my warm-up as short as possible, it just works better for me.” and “I can’t stand the warm-up ring. It makes me: scared/nervous/frantic/nauseous.” and “The warm-up ring makes me lose my confidence.” and “If I didn’t have to warm-up I would win more often!” So, do you recognize any of these thoughts? Have you ever wished for a different warm-up ring experience?

Many people have fears of the warm-up ring, including some that are legitimate and rational. What is irrational, however, is allowing your fears and dislike of the warm-up ring to consistently ruin your competitive experiences. Bear in mind that it’s just a ring with some sand, dirt, lumber and flags – and it can be your friend. Now let’s find out how.

Tonya’s Top 10 Warm-up Ring Strategies

1. Know your pre-ride routine.
2. Know your horse’s pre-ride routine.

The first two strategies we will discuss together as there is a lot of overlap between them, as well as some key distinctions. The major point to remember is that a quality warm-up starts long before you even get on your horse. It is therefore helpful to take stock of what you know about you and your horse’s regular pre-ride habits.

Take out a sheet of paper and on one side make a list of the best things you have done to get yourself ready to compete, and on the back write a separate list of best things you have done to get your horse ready. These will be things that have helped you both perform well in the past. (If you always drink a cup of coffee on an empty stomach, get a tummy-ache and know you shouldn’t do it – do not include “coffee” on this list!) Try to make your list consist of things you start to do approximately two hours before you enter the arena or start box. Things in your routine may include: eat a piece of fruit, visualize test, stretch out hamstrings and get dressed. Things on your horse’s list may include: hand walk, grooming, carrot stretches and long and low for first five minutes of warm-up.

Once you have a clearly identified list of things that you like, you can arrange them into a pre-ride routine and commit to doing it every time you compete. If you would like more strategies in your routine, brainstorm some ideas and try them on your next outing. Additionally, if you find you wrote down nineteen things you do for your horse, and only one thing you do to get yourself ready, that is a tell-tale sign that you would benefit from a more well-rounded pre-ride routine.

3.  Practice warm-up ring scenarios at home.

Rehearsing warm-ups at home helps to normalize the process. For example, let’s say you have run at the venue of your next event. During a ride at home prior to the competition, use your imagination to set the scene of that facility and grounds – imagine the warm-up rings, the dressage arenas, and the cross-country course. Next, warm-up your horse while pretending that you are in one of those specific warm-up areas. Finish by moving to a different ring, field or area to perform a test or course. Imagine that you have ‘one shot’ at riding the course to simulate competition conditions. By shifting from one ring to another you can practice getting comfortable with the ‘warming-up’ process.

4. Create a transition point in your routine.

After the (sometimes rushed) tasks involved in organizing yourself, tacking up and getting on, use a cue to make a clear transition into the riding portion of your day. By using a cue to get you centered and balanced, you can be sure your time management and horsemanship responsibilities do not interfere with your state of mind for your warm-up.

Right before you get on or right when you allow your horse to walk off (or scoot or prance, whatever the case may be) toward the warm-up ring, a simple cue word or phrase can re-direct you onto the new task at hand: riding with confidence and composure. “Balance” or “Tune in” or “Commit” are examples of cues that you can say to yourself to shift gears and ready yourself for your ride.

5.  Have a plan for the way your school your horse in the warm-up.

Make a plan for what types of exercises help get you and your horse in sync. Warming up you and your horse’s muscles is of course important, but so is getting you both focused and on the same page. If possible, it is a good idea to have even a small piece or two within your warm-up that are consistent every day. If your horse appreciates a long walk and trotting on a long rein at the start of his dressage warm up, consider what happens on stadium day when your nerves get you shortening the reins and demanding suppleness from step one.

Pieces of this plan often come from your work at home with your horse, your trainer, and exercises you have learned in lessons or clinics. They may be things like: a series of trot/canter transitions to get your horse in front of your leg; riding off of the rail of the arena with your eye on a focal point to warm-up your focus; walk breaks where you let your horse relax on the buckle. Your flexibility and awareness will help you make adjustments as needed, but having a specific starting point will give you confidence and provide an anchor for your focus.

6.  Breathe.

7.  Control your peripheral vision and attention.

Your peripheral vision often narrows with arousal – therefore if you are nervous you will see less, making it more likely to be startled, surprised or run into. Add to this is the human tendency to squint, wrinkle your face, or cringe when you are somewhere you dislike and you can imagine how your sight is affected. At the other end of the spectrum is the rider who is overwhelmed by her surroundings and cannot pay attention to anything but the other horses in the warm-up ring.

To help with both of these scenarios, practice widening and narrowing your awareness during your warm-up. Take a breath and expand your vision by actually turning your head, looking at everyone in the warm-up, and appreciating the environment. Shift back to a focus on you and your horse by taking a complete breath, reminding yourself of a performance goal, and using a physical trigger such as stepping into your heel.

8.  Breathe again.

9.  Make a ‘reset’ button.

Mistakes happen. A rider who pulls on the reins, adding three strides to the oxer in the warm-up ring needs to have a predetermined way to mentally and/or physically stop, ‘shake it off’ and regroup. For example, that rider may do a brief body scan to find any unwanted tension in her body before heading to the jump again. After noticing her shoulders are very tense she exaggerates the tension by squeezing her shoulders up under her ears, holds for two seconds, and then exhales and relaxes her neck, shoulders and arms. She has done her ‘reset’ routine and can now more effectively put the mistake behind her.

10.  Gain perspective on the days when nothing is working.

Everyone has experienced a day where nothing works and nature seems to have conspired against you. Muddy footing shrank the warm-up to the size of a postage stamp; a truck repeatedly backfired; a loose horse galloped wildly through the show grounds; your ride time got bamboozled; the list of trouble was seemingly endless. When this happens, try to take a breath and shift to an ‘eagle-eye’ perspective. Adopt a long-range view, even if for a brief second, to remember that your training and your relationship with your horse will endure. Remind yourself that your riding talent and your horse’s abilities are never measured by any one day at one event.

The Optimal Idea

Have you have ever gotten on your horse before your stadium round with a shot at a top ribbon and found yourself wishing you would have a great warm-up? Consider a quote from Eleanor Roosevelt who said, “It takes as much energy to wish as it does to plan.” On your next outing, execute a well-planned warm-up. Carry out a preparation routine that builds your confidence, and then use the warm-up ring as a stepping stone to success.

]]> http://tonyajohnston.com/2009/09/conquering-the-warm-up-ring/feed/ http://tonyajohnston.com/2009/04/perfecting-the-lines-of-communication-part-i/ http://tonyajohnston.com/2009/04/perfecting-the-lines-of-communication-part-i/#comments Thu, 30 Apr 2009 22:07:33 +0000 tonya http://tonyajohnston.com/?p=232 by Tonya Johnston
Appeared in Eventing USA March/April 2009

Have you ever felt wildly misunderstood by your ______ (horse, trainer, or friend)? Have you ever been too hard on yourself? Have you ever reflected on your communication skills and wished you could do better? In riding there are two things that are essential in communicating effectively: sharing your thoughts clearly and saying things that serve you as a rider. When you communicate well you are easily understood and your messages support your efforts to be an excellent horseperson.

First of All, Who Are You Talking To?

1. Yourself: These messages, ones you say to yourself, are referred to as self talk. These statements can be things like “I am excited for this lesson, the course looks like fun.” Or, in a different vein, “My horse feels awful today, I’ll never get him to soften his jaw during my test.” Self talk is born out of our belief structure, personality, attitudes, expectations and experiences.
2. Your Trainer/Clinician: You have many relationships with teachers, trainers and clinicians. How you communicate with these people will affect your relationships with them as well as how much or how well they are able to help you. For example, are you able to clearly describe how you feel on course, or does a moment of frustration get conveyed as if you are arguing with your trainer’s suggestion?
3. Support crew: The family, friends, and barn-mates you choose to be around when you are riding are hopefully there to support you and help you and your horse create success. Ideally, talking to them about all of your horse-related endeavors can help you gain perspective and encouragement - two things essential to your success.
4. Your Horse: Mostly this channel of communication is non-verbal, but many people do spend time both in the saddle and out telling their horse all kinds of personal things (building a relationship with your equine partner is key, after all). This is obviously a vital line of communication that is most effective when it is clear and unambiguous.

In Part I of this two part series, we will focus on the messages you say to yourself and how to keep them productive and positive. It is unrealistic to think that a negative thought or worry will never enter your mind. The key is to: 1) Be aware of the messages you are telling yourself, 2) Be sure that your beliefs about yourself and your riding are productive, 3) Begin with thoughts that are helpful, and 4) Shift to a positive focus when negative thoughts creep into your mind.

Step One: Awareness of Self Talk

Before adjusting, changing or improving your self talk you must first know what is being said. Everyone talks to themselves; it is practically an unconscious process - but not quite. It is important to remember that the things we say to ourselves are in fact the result of choices we make and beliefs we hold. In order to get a clear picture of your internal dialogue it can be useful to keep a log or journal for a couple of days of important events and the thoughts you had surrounding them. Write down negatives as well as positives, and the results you experienced as a result.

For example, in your log you noted that prior to a lesson you said, “It’s so cold today my horse is going to be insane. What a waste of time.” Result: My horse was very wild and I was so frustrated I ended up getting into an argument with my trainer. Can you see a link between the two? Of course you can’t control the weather or your horse’s mood, but you can monitor your reaction to those events and make an effort to keep your reactions appropriate and helpful.

Now, certainly there will be some who think, “I don’t need to analyze what I say - plus it feels silly. I can’t suddenly change what I am saying to myself and have it make a difference.” But what if making some adjustments to the way you communicate with yourself and others improved your riding even a little bit; would you give it a try? What do you have to lose?

Step Two: Your Beliefs are Fundamental to the Process

It is good to address your self talk, but unless you understand your beliefs about your skills as a rider you will never get to the heart of the matter. If you have a core belief which says you always crack under pressure, it will not be very potent, much less effective, to say, “I always ride accurately under pressure.”

Often our beliefs are old and outdated, and it can be useful to assess them periodically. To do this, write “I believe…” in the middle of a small circle in the center of a piece of paper. Brainstorm everything you feel to be true about yourself as a rider - the good, the bad and the ugly. Next, take the negative beliefs and write a list of experiences, instruction or ideas to refute those beliefs. Taking the example from above, recount the two times you went into your stadium round in the top three and rode assertively and accurately - even if you did not end up winning.

Step Three: Start from a Positive Perspective

In sport psychology work it is important to have a plan for success. Instead of using your mental skills and strengths to regroup from mistakes or errors in your thinking, try to create productive thoughts from the beginning. Affirmations are a great way to accomplish this task. The most important thing is to make them engaging and realistic.

Affirmation Guidelines:

• “I” statements.
• Written in the present tense.
• Powerfully worded.
• Positive and active verbs.
• They do NOT have a: should, would, could, can, want or if.

Examples:

I am focused.

I ride forward to the base and support off the ground.

I thrive under pressure.

I am confident in myself and my horse.

What to do with Affirmations:

• 1. Say them out loud or to yourself before or during your rides.
• 2. Visualize the end result as you say your affirmation. (E.g. what do you look like when you are riding confidently? See and feel that picture in your mind.)
• 3. Have your affirmations written on a small card and placed in strategic spots -say them when you read the card. (E.g. in your tack trunk, coat bag, etc.)
• 4. Erase doubts and ‘what if’s’ by saying an opposing affirmation several times.

“Excellence is a skill, and an attitude.”

Step Four: Change Negatives to Positives

“I can’t get him to jump that corner.” “I am so bad at remembering my course; I’ll never get around today.” “He is so locked on his right side - I hate this feeling!” All of these thoughts have one major thing in common: they are not helping the rider find a solution to the challenge presented. By changing your negative thoughts into positive ones you can redirect your efforts to things in your control that will help you be successful.

Changing negative thoughts into positive self talk is a skill that is often misunderstood. If you are scared, saying “I am brave” feels untrue and ineffective. At best it feels too simple, and at worst is feels completely unbelievable. What you must do is include specifics, action and intent in the positive self talk replacement. You then have particulars in place that will help you succeed.

Try this: The next time you find yourself stuck on a negative thought try to use a thought-stopping cue - a visual cue, physical trigger or catchy phrase will do the trick. Ideas include: imagining a big red stop-sign, snapping your fingers quickly or saying something silly like ‘Must Delete’. Then replace the negative thought with a positive one that contains specific solution-oriented ideas. In the example from above you have found yourself thinking “I am scared” when you walk the track to the new down bank into the water. You imagine your stop-sign, think “STOP” to yourself, and replace it with “I stay tall and balanced with a supporting leg.” Can you imagine the effect this thought would have?

The Optimal Idea

In the next few weeks try to be particularly mindful of your self talk in order to build good habits of thought. Start from a proactive mindset, stay strong and create positive solutions to challenges. In Part II of this series we will look at communicating effectively with those around you in order to create a positive environment in which to achieve your goals.

Tonya Johnston, MA, is a sport psychology consultant and horseshow competitor who has specialized in working with equestrian athletes for the past 15 years. Her consulting sessions provide support and insight for riders while helping them develop personalized routines. Tonya’s clients have attained competitive success at every level, including national titles and awards. A recent speaker at both the USEA and USDF national conventions, she conducts “Sport Psychology for Riders” clinics throughout the country as well as phone consultations with individual clients. Phone: 510.418.3664. www.TonyaJohnston.com

Can you remember when you first did a full jumper division, including the Sunday classic? Or your initial outing in the open equitation division? What about your debut in the short stirrup hunters? Many of these first times are memorable not only for the accomplishments they represent, but for the determination and perseverance you utilized in order to get there. You set your sights on doing something new, gathered up your courage, and went for it!

As you look forward into 2009 and take stock of your goals and your horse’s capabilities, you may again have your eye on a new frontier. Often stepping into a new division is the result of many months or years of hard work and preparation. In order to make the move a successful one, there are some strategies you can employ to help ensure that your transition is smooth and lasting.

Gather Your Strengths

When mountain climbers strike out to climb a new peak they go through a very important ritual. They get all of their gear out and check it for strength and resiliency. They want to visually inspect every inch of the equipment they will use to reach their ultimate goal - the summit of the mountain. In this same way you need to take stock of your strengths and skills. As you ready yourself for your new division you need to remind yourself of the physical and mental capabilities you possess that make this move up the right thing to do for you and your horse.

Take out a piece of paper and write two columns, one for your physical skills and one for your mental strengths. Things may come up such as: how soft you keep your hands in the air, your ability to focus on your plan in the ring, keeping your horse straight to the jumps, listening to your trainer and recovering effectively from mistakes. Brainstorm this list and make sure it includes all of the things you are proud of in your riding. Notice that when you make this list you are putting down skills that it takes to ride well, period. You will be taking these abilities with you wherever you go. It is these very things you will be using when you ride into the show ring for the first time in your new division - be glad you have so many!

Monitor your Expectations

At your first show in the A/O hunters, for example, adjusting your expectations to fit the situation may be appropriate. If you are feeling extremely nervous and intimidated by the new height it is unrealistic to expect a foot-perfect flawless round; doing so will only make you feel stressed and anxious. Accepting the fact that small mistakes may occur will help you enjoy your rides, and get you feeling more relaxed and in control.

Set Performance Goals

When entering a new division it is easy to be sidetracked by the ‘new’ demands of the classes. Most often those are: an increase in height, improved competition, and a change in the technicality of the courses. However, if you focus only on, “Can I do this?” you lose sight of where you are with your horse and your training. The division can feel like a pass/fail exam, instead of a gauge of your training and progress.

To help your focus stay on track, create some performance goals. Take some time to brainstorm things that you are working on either with regard to your technical abilities as a rider (both physical and mental) and/or things specific to your horse. For example, a goal of correcting a left drift with your outside rein and leg remains constant whether the jumps are 3′ or 3′6″ - and it is a goal relevant only to you and your horse. The process of setting these types of performance goals will help you have small, attainable things to accomplish in the show ring. It will also prevent you from relying solely on outcome or your ideas about ‘perfection’ as a yardstick for your progress.

Use Video for Feedback on Progress

At times a move to a new division can be extremely challenging. It is very important to have systems in place to support your progress and concentrate on the small things that are improving. When moving into the 3′6″ medals, for example, things can feel like they are happening very quickly as you adjust to the added technical elements while needing to maintain a forward, flowing pace. By watching yourself on video you can slow down the round to pick out the things you like, and check out your progress on specific performance goals. Therefore a round that may have contained some big mistakes, but also some amazing progress, does not get thrown away with a blanket statement like, “Oh, that was horrible!”

Positive Momentum

Challenging yourself to accomplish new goals unlocks potential and helps you bring out your best. So, as you go out this year in a new division, take this old Tibetan saying with you, “No matter how high the mountain, there will always be a way up.” Have faith in yourself and your horse, and you truly can reach the summit.

Tonya Johnston, MA, is a sport psychology consultant and hunter/jumper competitor who has specialized in working with equestrian athletes for the past 15 years. Her consulting sessions provide support and insight for riders while helping them develop personalized routines. Tonya’s clients have attained competitive success at every level, including national titles and awards. A recent speaker at both the USEA and USDF national conventions, she conducts “Sport Psychology for Riders” clinics as well as phone consultations with individual clients. Phone: 510.418.3664. www.TonyaJohnston.com

by Tonya Johnston, MA
Appeared in Showbiz January/February 2009

Riders of all ages and abilities share something that helps them strive for excellence in the ring: good old fashioned competitive fire. Passion to succeed will vary widely by person, but the ability to harness it, for every rider, is one of the most important things a rider can learn.

‘Competitive Fire’: Keep it under Control

Visualize this: Two girls go into the second round of the Junior Hunter Classic, within one point of each other - it is up for grabs. Each one has a true desire to win. One rider envisions a way to shine, determined to nail it with a clear plan of how to get her horse forward and straight out of the corners. The other wants to be positive and imagines herself with the neck ribbon on her horse, but she is scared that a bad habit of being too conservative in pressure situations will disappoint her trainer.

Often called a ‘will to win’ or ‘killer instinct,’ some riders know just how to use their competitive fire. Others have the desire, but not the skills to channel it productively.   Keep one thing clear: riding horses over jumps is not swimming, or football, or weight lifting. There are many ways in equestrian sport that the drive to win can ruin your performance and prevent your horse from doing his best.

How can a ‘will to win’ go wrong?

1. Loss of focus: When you pay attention to winning, points, or beating a certain person, you can distract yourself from the task at hand.
2. Increased nervousness: Because winning is ultimately out of your control, you have created a stressful situation characterized by tension, anxiety and fear.
3. Lack of sportsmanship: A desire to win at all costs can sacrifice good sense, horsemanship, and true sportsmanship which is  where you value competition as a place to strive for personal excellence  while supporting those around you in doing the same.

Harnessing your competitive fire

Ø      Ideally, your will to win creates a will to prepare. Getting to know the things that help you ride your best is an important piece of the puzzle. What helps you feel confident and focused? Watching a lot of rounds? Spending some time by yourself listening to your iPod? Visualizing a good round at the back gate? Your passion to be successful should fuel your motivation and commitment to prepare yourself before you get on your horse and/or ride into the show ring.

Ø      Know the energy level at which you compete your best. Do you need to motivate yourself at the end of a long week of horse-showing? Or release extra nervousness before an important class? Either way, remember that your energy is in your control, and you can use sport psychology skills to adjust it as necessary.

Ø      Employ strategies to stay in the moment. Often competitive fire can have us looking too far ahead of ourselves (especially on the way to the last jump when the first seven have been beautiful). We need to stay in the present moment, riding our course plan and the horse we have underneath us.

Confucius said, “The will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellence.”
As you start your 2009 show season, let your competitive fire burn bright, but keep a keen eye on it to be sure that it doesn’t burn too hot.