By: April Clay
Question:
I feel I don’t have the time to devote to sport psychology.
It just seems like too much work to me and I am already overloaded with training my horse!
Is there a quick way to train my mind?
Answer:
If you have the time to train physically, you have the time to train mentally. Think of your mental training not as an “extra,” but as something that is part of a whole.
The truth is that, whether you want it to or not, your brain comes along for each and every ride. So why not think about ways to train both mind and body at the same time? Here are some ideas to get you started:
• Ingrain the good stuff. Have a fantastic ride today? You could take the time to pair the feeling with some key words. Words that evoke a direct connection back to your experience: “float and ease” or “working the solution” are good examples. During training is a great time to “load” quick phrases with meaning and relevance. When you get to competition time, they can act like keys to past experiences or a set of directions to your body.
• Catch on to your bad thinking habits. As you train, notice when they happen (fatigue, mistakes, comparing yourself to others). Then begin to decide how you will replace your default thinking.
Once you do this, you have to rehearse with them to create a new habit. Think about training your thoughts for specific situations (how you respond to a frustration for example).
• Develop a quick preparation ritual. Getting ready can mean more than getting dressed in your riding clothes and tacking up your horse.
Do a scan of what mental state you’re dealing with today. Check in on your body (levels of tension) and attitude (negative, neutral, positive).
If you find something you don’t like, experiment with making adjustments. It can also be a great time to run short video clips in your head like rehearsing a smooth ride. Get used to this ritual, which you could call your daily “mental tack-up.”
• Develop and learn to use your reset button. When training becomes difficult, a great opportunity emerges to practice “re-booting.”
Pause (mentally), take a breath (maybe with an image like breathing low through your saddle for a moment), then resume with no judgments about how you’re doing; only about what you are doing. Go back to the basics of the task.
• Practice with your focus. You’ve got what seems like a million variables to attend to during your ride, but which do you really need?
The keys are: keep it simple and relevant. Putting your mind on your position could be useful, on your horse’s needs, or on your breath. Negative thoughts are draining and don’t do anything to direct you. Comparing yourself with other riders is draining and counterproductive.
Once you figure out where to put your focus, practice with it in training. You will not only quickly figure out what kinds of focus are most helpful, but you will also be developing your concentration abilities along the way.
If you have a question that you would like The Thinking Rider to answer, please email april@body mindmotion.com. Your question, along with a detailed answer, could be featured in an upcoming issue of Horses All!
Chartered psychologist April Clay is a former A Circuit rider and a member of the Canadian Mental Training Registry. She performs seminars and consultations in equine sports psychology including: Individuals or groups, On the ground or mounted, and Email consultations. The perfect topic for your next association meeting! To find out more, call (403) 714-2529, email: april@bodymindmotion. com or visit www.bodymind motion.com.
