How to be a calmer, more confident rider

The online guide

Read this guide, ‘How to be a Calm and Confident Rider’ to discover 14 proven techniques you can start using today. Plus! If you’ve provided your contact details, every two weeks you’ll receive expert advice, success stories, and powerful techniques to build rider confidence and enhance your riding experience.

Are you nervous or anxious about riding?

Do you worry about falling off?

Are you always imagining worst-case scenarios?

Are past experiences shaking your confidence?

Are you fine in familiar settings but tense at competitions?

Read the free guide below to get…

Proven strategies to overcome riding anxiety.

14 techniques to build unshakable confidence.

How to change your experience, and your horse’s experience.

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About the author

Hi, I’m Sam. Dip.Hyp, HPD, MUKHC

I’m a qualified Mind Coach and Anxiety Specialist and an expert in rider confidence.

I’m the Mind Coach for the Royal Navy Equestrian Team, and have coached professional Showjumpers, Eventers, Grand Prix level dressage riders, and members of Team GB. Whether you’re a beginner or are riding at the highest level, the skills and tools in this guide will benefit you!

I’ve helped 100’s of people to become calmer, more confident riders – and I can help you, too! As demand for my help has grown, I’ve created a comprehensive online course to make my coaching even more accessible and affordable than ever.

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What’s in the guide? Read on, for…

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Why mindset is everything

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The science behind the stress

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Changing your experience, and your horse’s experience

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The power of thought

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Taking control of your beliefs

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Fine-tuning your focus

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A next-steps action plan

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14 powerful techniques for becoming a calmer and more confident rider

How to Be a Calm and Confident Rider

Part 1

Why mindset is everything

You’ve decided to read this guide, which suggests you already know that your experience with your horse is shaped by your thoughts.

But do you know that your thoughts also have a direct and measurable impact on your horse’s experience, too?

Our horses mirror us physically, and mentally.

A lot of focus is given to our physical actions when riding, but what we do with our minds significantly impacts not just our state and body, but also that of our horse.

It’s scientifically proven that our expectations of an event can directly affect our horse, highlighting the importance of developing calmness and confidence not just when riding, but whenever we are around our horse.

How to Be a Calm and Confident Rider

Part 2

The science behind the stress

stress science

The heart rates of horses and their riders or handlers, were recorded in an indoor arena.

Each pair walked or rode between two points four times on each test occasion. Just before the fourth pass, participants were told an umbrella would be opened as they rode or led the horse.

The umbrella wasn’t opened, yet an increase in heart rate was measured for both the person and the horse.

Published in The Veterinary Journal, April 2009, by Keeling, Jonare, & Lanneborn, Swedish University of Agricultural Sciences. (Citation link)

When we are anxious, nervous, or stressed, we can’t be as calm and flexible as our horses need us to be, for them to move comfortably beneath us.

But it’s about more than that. When we are anxious, nervous, or stressed, our energy, intention, and body language all  signal to our horse that there is something to worry about.

We need to be calm, confident, and capable to provide our horses with the leadership they want and need to thrive.

How to Be a Calm and Confident Rider

Part 3

Changing your experience, and your horse’s experience

Your ability to respond well in any situation is influenced by your level of arousal before it occurs. By lowering what I often refer to as ‘your idling revs,’ you can respond more calmly and clearly in demanding situations.

Several methods can help control your base level of arousal. A fundamental approach is avoiding common chemical stimulants like coffee and alcohol. This basic step can have a profoundly positively effect.

further beneficial approaches include noticing unhelpful thoughts, beliefs, and imaginings, and replacing them with more helpful ones. Meditation is a wonderful way to activate your soothing system and lower your arousal levels. Mental rehearsal can be a powerful tool for managing arousal levels and improving overall mental wellbeing.

Simple activities such as warm baths or showers (activating the vagus nerve), breathing exercises, massage, and spending time in nature can help set you up for success by maintaining a lower, calmer base level.

How to Be a Calm and Confident Rider

Part 4

The power of thought

Bringing your thoughts into your awareness is essential, because we can only change what we have an awareness of.

When we are fused with our thoughts, they feel true. Like they are telling us something about ourselves, other people or the world. That’s when thoughts can significantly influence our experiences and shape our lives in unhelpful ways.

Your thoughts and reality can be very different. Ask yourself: Are you confusing a thought with a fact? Is this thought helpful? Does it take you towards or away from your goals? What would be a more helpful perspective?

You are not your thoughts, and your thoughts are not facts.

Get curious about the stories you tell yourself and the beliefs you hold about yourself and the world.

How to Be a Calm and Confident Rider

Part 5

Taking control of your beliefs

What is a belief?

A belief is a thought we’ve had so many times we have forgotten it is just a thought and have accepted it as a fact; as a truth, often in stark contrast to all evidence to the contrary!

Recognising your beliefs can be challenging. Often, you won’t realise you have an unhelpful belief until it’s challenged or pointed out by someone else.

Notice, challenge, and change your beliefs about yourself.

Beliefs about yourself often start with statements like “I always…”, “I never…”, “I can’t…”, “I am…”, and so on. Notice them, challenge them, and change them.

How to Be a Calm and Confident Rider

Part 6

Fine-tune your focus

How we direct our attention impacts the quality and enjoyment of our lives.

  • Do you use your focus effectively?
  • Are you focused on problems, or solutions?
  • Do you notice all the things that are going well in your life?
  • Or is your attention gripped by worries, irritations, frustrations and all the things that aren’t going quite so well?

Focusing on things you care about but are outside your control, can make you feel powerless, overwhelmed, and even depressed.

For example, focusing on what others think, how others perceive you, or even the weather!

Always redirect your attention to where you do have control and influence.

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Winning words of wisdom

These quotes from successful athletes and coaches, highlight the powerful role of mental training and mind coaching in many sporting disciplines

“What you think affects how you feel and perform. Training your brain is as important as training your body.”

Gary Mack – Sports Psychologist

“Tennis is a mental game. Everyone is fit, everyone has great forehands and backhands.”

Novak Djokovic – Serbian Tennis Player

“Limits, like fears, are often just an illusion. There is no ‘i‘ in team, but there is in win.”

Michael Jordan – Basketball Player

“It’s not the will to win that matters – everyone has that. It’s the will to prepare to win that matters.”

 Paul ‘Bear’ Bryant – American Football Player and Coach

“The most important part of a players body is above the shoulders.”

Ty Cobb – Major League Baseball Outfielder

“The attitude with which we approach the situation, can determine our success or failure.”

Peyton Manning – American Football Quarterback

How to Be a Calm and Confident Rider

Part 7

14 techniques for becoming a calm, confident and capable rider

Remember that performing under pressure is a skill that can be learned and developed.

Incorporate the following strategies into your training, your competition routine, and your everyday riding. Because when you do, you will set yourself up for success, perform at your best when it matters most, improve your horse’s wellbeing, and love riding more than ever before!

1. Set goals

Setting clear, achievable goals can help you focus your efforts and give you a sense of purpose. Make sure your goals are specific, measurable, and realistic.

2. Focus on the process, not the outcome

Focusing too much on the outcome can create unnecessary pressure. Instead, focus on the process of training and competing. Instead of worrying about the result, focus on the steps you need to take to get there. This can help alleviate anxiety and keep you focused on the task at hand. Give yourself credit for your effort and progress, not just the results.

3. Develop a routine
Establishing a pre-competition routine can help you feel more grounded and calmer before a competition. A pre-competition routine helps to create a sense of familiarity and control, which can help to reduce anxiety and increase confidence. Your routine should include physical, mental and emotional preparation.
4. Visualise success

Visualisation can help you mentally rehearse success. Visualise yourself performing well in competition, staying focused and confident, and handling unexpected challenges. By imagining yourself successfully performing a specific skill or manoeuvre, you can train your mind to believe that you can do it in reality.

5. Control your breathing

Deep breathing can help reduce anxiety and improve focus. Practise slow, controlled breathing exercises before and during competition to help you stay calm and centred.

6. Stay present

It’s easy to get distracted by external factors during competition, but it’s important to stay present and focused on the task at hand. Use mindfulness techniques such as focusing on your breath or body sensations to stay in the moment.

7. Manage your self-talk

Be aware of your internal dialogue and make sure it is positive and constructive. Negative self-talk can undermine your confidence and performance. Instead, use positive self-talk to support and encourage yourself.

8. Stay focused on the present moment

It’s important to focus on what you can control in the present moment rather than worrying about what could go wrong in the future. Stay focused on your current task. if you notice your mind has wandered, just adjust your attention back to this moment and what’s happening right now.

9. Prepare for different scenarios

Be prepared for different scenarios that could occur during your performance by practicing under pressure. Create pressured situations in your training sessions, such as setting time limits or performing in front of an audience. This will help you develop the mental resilience needed to adapt, stay calm, and perform under pressure.

10. Simulation Training

Replicating competition conditions during training is essential for preparing for the pressure of competition. This could include running mock competitions, practising under loud or distracting conditions, and exposing yourself to various situations to ensure that you and your horse are prepared for anything.

11. Manage your emotions

Emotions can be a powerful force during competition. Learn to recognise your emotions and manage them effectively. This could involve breathing techniques, mindfulness, or other relaxation techniques.

12. Focus on what you can control

When it comes to performing under pressure, it’s easy to get overwhelmed by external factors like the audience or your competitors. Focus on what you can control, such as your breathing, your technique, and your mindset.

13. Maintain a healthy lifestyle

To help you feel physically and mentally prepared for competition, make sure you’re getting enough sleep, eating a balanced diet and staying hydrated. Being in good physical shape helps with maintaining focus and reducing stress, so it’s essential to have a solid fitness regimen that incorporates strength training, cardio, and flexibility exercises.

14. Get support from a Mind Coach

I can guide you through the processes required to develop a genuine inner confidence that’s there for you when you really need it, whilst providing experienced input, feedback, support and accountability. With years of experience behind me, I can guide you step by step from where you are right now to where you truly want to be.

Part 8

How to become a calmer, more confident rider

You’ve probably heard the saying, “a goal without a plan, is just a hope!” With that in mind, here’s a simple action plan that you can begin taking, today!

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Begin applying each of the 14 techniques presented in this guide!

All of the techniques in this guide are powerful ways of setting yourself up for success, to perform at your best when it matters most, improve your horse’s wellbeing, and enjoy loving riding more than ever before! However, you’re not on your own! Here’s two ways I can help you…

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Take the online Confident Rider Course

Join hundreds of other riders transforming their mindset, riding capability, and enjoyment of their horse, through the online confident rider course! Which contains over 5 hours of on-demand video tuition, and more than 1 hr 40 mins of audio downloads, in easy-to-follow lessons.

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Get 1-to-1 coaching tailored to your specific needs

This starts with a FREE discovery call for you to discuss your goals, ask any questions you may have and gain a better understanding of how I can help you. If you’re happy I’m the right Mind Coach for you, then you’ll start a Mental Training Programme of four 60-90 min sessions, with support between sessions and lifetime access to resources in your own private client portal.

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Start any course – completely risk free!

I’m committed to providing you with an exceptional coaching service. If by the end of your first session or course module, you believe you have not gained at least one valuable tool for reducing your riding anxiety, you’re entitled to a full refund of your course fee – no questions asked.

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REAL RIDERS, REAL RESULTS

Rider Confidence Success Stories

“`I would say to anyone that is struggling with anxiety to contact Sam and work with her to get back to loving riding, as life is too short to suffer with anxiety. After 3 years of struggling with my anxiety of riding and being around my pony after a 30+ year break, numerous riding lessons and an excellent instructor on my own pony, I saw an advert for Prepare to Win with Sam. Somehow that advert stuck in my thoughts like nothing else had and after another failed lesson I came home and contacted Sam. With Sam’s excellent guidance and help, I have become a lot more confident on the ground with mine and other people’s horses and my riding is almost back to where I was 30 years ago!”
“If you want inspiration and confidence this is the course for you!
Having completed Sam’s course a few weeks ago I can honestly say the benefits are endless. It’s so easy to incorporate the course techniques naturally into your everyday life to give a sense of calmness, positivity and self worth. Plus calmer, more focused riding is so good for your horse’s well being.
I thoroughly recommend the course to everyone!”
“I met Sam at a riding event, where we got chatting about what she does basically by accident. I started to mention a lot of my confidence issues, and my constant need of perfection. She immediately seemed to recognise my thoughts, and explained to me why I felt like that. After our discussion, I decided to book 4 appointments online.
Her work is truly transformative, and although she specialises in equine performance coaching, rest assured all her methods work with every issue you could probably have. After all, issues with riding performance may well have stemmed from deeper-rooted issues, as in my case.
Sam is truly interested and dedicated to everyone she helps, it is a truly personalised experience, and she gives you access to everything you need from the sessions, for life.
I’d just like to say a huge thank you to Sam for giving me the perspective change I so desperately needed. Life feels so much better now.”

“Firstly, my daughter is amazing!! She is a totally different rider and rides her boy fantastically now… out hacking, show jumping anywhere… she took him x-country at camp, unknown if he’d ever seen a xc fence, and after a 5 minute ‘discussion’ together they ended up jumping all the 100 fences with absolutely no issues!! She has competed 3 times now and gone from doing 80/90 in the 1st one to jumping 1.10/1.15 by her 3rd… I have absolutely no idea how you have done it but the girl has a whole new level of confidence allowing her to thrive with her boy!! So thank you, thank you, thank you!!!”

“Sam totally transformed my relationship with my horse thanks to her deep understanding of human psychology and horsemanship.

I got in touch with Sam after an accident on my youngster which, while not the horse’s fault, knocked our confidence. I saw significant improvements after the first session. Within weeks, I went from being afraid to get on to hacking out and riding alone in the arena and outside.
Before Sam, I had read about 5 books on the topic of rider confidence, but the one-on-one sessions with Sam and individual advice was life-changing.
Sam is also a really lovely person and great to talk to, so I looked forward to our sessions on a personal level too. She strikes a great balance between being a friend and holding you accountable. Highly recommended for anyone who would like to be more confident and give their horse more confidence.”

“Everyone should be thrilled to have this opportunity — Sam is amazing and I am here to tell you that an advanced riding age, thanks to Sam I actually WON a class at the World Equestrian Center in Ocala! And there were only 62 in my class (less than my age!! Yikes)”

“Sam is a true professional and very good at what she does. She has helped me to become a more calm and confident rider. I now have the mental space to learn and feel what is required to be a better horseman. My mare appreciates the difference. Not only has the training helped with my riding but life in general, as I am a much calmer and positive person. I would highly recommend Sam to anyone that no longer wants negative thoughts, emotions and anxiety to hold them back from achieving their ambitions. I couldn’t believe the difference it made to me in such a short time”

“I contacted Sam for help when my riding confidence was at an all time low. I honestly was wondering if I’d ever be able to truly enjoy riding again as I was a bag of nerves every time I got on. Sam took the time to get to know me and understand what I wanted to achieve – in the first instance this was to be able to ride around the school for half an hour on my own, and to enjoy it! I was marginally sceptical but also excited. From the first session I got results. I was more focused and I was breathing properly! This only got better, and it wasn’t long before I was hacking out on the roads and loving riding again”

“I first contacted Sam to help me with my partnership with my horse. We were having problems moving forward with our relationship as my negative mindset was holding us both back. With Sams mentoring I found I was able to change my way of thinking and create a more positive out look to life. The sessions were enlightening and fun and the weekly catch up calls very helpful. I found not only did these sessions help me with the relationship with my horse but also other aspects of my life. I found I was able to sleep better and also have more confidence in my ability to drive”

“Sam is truly amazing at what she does! She gave me the gift of bringing back the joy to riding rather than always thinking the worst. I highly recommend her program to any rider or any athlete who is having any trouble remembering they actually can “DO THIS” and do it well!”

“As an older adult and a ‘re-rider’, I found myself with a complicated horse to ride. Unplanned dismounts were becoming all too frequent, and anxiety was taking the reins. There were some books, some sports psychologists that had great things to read, but somehow Sam totally got it. She taught me how to reframe my dialogue from a negative to a positive. Suddenly I could smile again — and it is supposed to fun! But the best part is, I think of what she taught me all the time and it has helped in so many ways beyond just my riding. I highly recommend Sam!”

“With Sam’s help I not only feel that my relationship with my horse has improved but also other aspects of my life have changed for the better. I am able to get a more restful nights sleep and find driving my car to new destinations far less stressful”

“Sam worked with us in a large group, she was professional, knowledgeable and thought provoking. She really knows her stuff and I would recommend her to anyone looking to make a positive change in their lives. She also has an amazing voice! So now, even after the event we can listen to her guided sessions via her portal and continue with our personal development journeys. Thanks Sam”

“As an older adult rider coming back to the sport after a 30+ year break, my internal dialogue was not pretty. Sam showed me how to change that dialogue and now I am a believer in that how you think, what you tell yourself can be changed and when it’s changed – so are you! I would recommend that EVERYONE try it! Thanks again Sam!”

“My goal from working with Sam was to overcome anxiety I have experienced for many years when horse riding in a competitive environment, but the techniques she has taught me have helped with so much more than that! I have become more confident in my own ability and now have the tools to overcome any issues that I face, not only when I’m riding but in all aspects of my life”

“Sam is a true professional and very good at what she does. She has helped me to become a more calm and confident rider. I now have the mental space to learn and feel what is required to be a better horseman. My mare appreciates the difference. Not only has the training helped with my riding but life in general, as I am a much calmer and positive person. I would highly recommend Sam to anyone that no longer wants negative thoughts, emotions and anxiety to hold them back from achieving their ambitions. I couldn’t believe the difference it made to me in such a short time”

“My journey with Sam began after hearing of a positive outcome from a fellow rider. My needs were different, I had started to suffer from yard related anxiety. This was having an impact on my relationship with my horse and I was not always able to apply the focus needed. Enjoyment had certainly diminished over a period of time and my confidence in my ability was waning in certain aspects.

Sam provided me with tools which enabled me to redirect my thoughts if needed, to increase my positivity and to start to believe in myself once again. Certainly recommend”

“I contacted Sam for help when my riding confidence was at an all time low. I honestly was wondering if I’d ever be able to truly enjoy riding again as I was a bag of nerves every time I got on. Sam took the time to get to know me and understand what I wanted to achieve – in the first instance this was to be able to ride around the school for half an hour on my own, and to enjoy it! I was marginally sceptical but also excited. From the first session I got results. I was more focused and I was breathing properly! This only got better, and it wasn’t long before I was hacking out on the roads and loving riding again.

I highly recommend Sam for any riders who have lost confidence or simply have a goal they want to work on”

“I first contacted Sam to help me with my partnership with my horse. We were having problems moving forward with our relationship as my negative mindset was holding us both back. With Sams mentoring I found I was able to change my way of thinking and create a more positive out look to life. The sessions were enlightening and fun and the weekly catch up calls very helpful. I found not only did these sessions help me with the relationship with my horse but also other aspects of my life. I found I was able to sleep better and also have more confidence in my ability to drive”

“Sam is truly amazing at what she does! She gave me the gift of bringing back the joy to riding rather than always thinking the worst. I highly recommend her program to any rider or any athlete who is having any trouble remembering they actually can “DO THIS” and do it well!”

“You can trust Samantha to give you the strategies and strength to manage both personal and business challenges. She encouraged me to build on the skills I already had and led me towards success. I can definitely recommend Samantha if you are prepared to win!”

“Sam, has helped me to see the world through a different lens. My self-esteem and confidence has reach a new level and the results have enabled me to enjoy my life to the full”

“As an older adult and a ‘re-rider’, I found myself with a complicated horse to ride. Unplanned dismounts were becoming all too frequent, and anxiety was taking the reins. There were some books, some sports psychologists that had great things to read, but somehow Sam totally got it. She taught me how to reframe my dialogue from a negative to a positive. Suddenly I could smile again — and it is supposed to fun! But the best part is, I think of what she taught me all the time and it has helped in so many ways beyond just my riding. I highly recommend Sam!”

“Hi Sam, I am so happy to provide a testimonial of the amazing progress that my Daughter has made on your course. The difference from the first session that she had with you, to the present day after 4 sessions has been astonishing. Her nervousness around the horses has almost completely gone, she is once again able to enjoy riding and being around them, and she is also far less anxious in general. I have absolutely no doubt that the tools that you have given her will benefit her in so many ways, and I’m so pleased that she has had this opportunity to really understand herself at such a young age. Being in on the sessions has also benefitted me too in so many ways, and having access to the sessions after the course is invaluable to be able to carry on progressing on our journey. I’m just so pleased that we found you on Facebook, as I’m not sure where we would be now if we hadn’t”

“Hi Sam, I am so happy to provide a testimonial of the amazing progress that my Daughter has made on your course. The difference from the first session that she had with you, to the present day after 4 sessions has been astonishing. Her nervousness around the horses has almost completely gone, she is once again able to enjoy riding and being around them, and she is also far less anxious in general. I have absolutely no doubt that the tools that you have given her will benefit her in so many ways, and I’m so pleased that she has had this opportunity to really understand herself at such a young age. Being in on the sessions has also benefitted me too in so many ways, and having access to the sessions after the course is invaluable to be able to carry on progressing on our journey. I’m just so pleased that we found you on Facebook, as I’m not sure where we would be now if we hadn’t”

“Can absolutely endorse Sam, her courses are incredible, the support is real and the results amazing. Truly money well spent”

“Working with Sam left me with so many more benefits then I had initially set out for! Sam is so friendly and has such a great attitude towards her work, she really wants you to succeed just as much as you do! Doing this course with Sam was a great experience and it left me with so many new skills to tackle aspects of my life in and out of the saddle”

“I felt happy that at the end of the course I had improved so much and I don’t have to worry about selling my horse anymore. At the beginning of the course I was worried it would not work, but it has helped so much!”

“To anyone who is hesitating booking sessions with Sam I would say this. Her work is focused, her knowledge and ability to help are superb, and you will find your thinking and ability to deal with situations transformed. Sam really cares about her clients, and the back up you receive from her is invaluable.  Don’t put it off! If you really want to change and understand your own mind so that you can work through and resolve problems you may be having…whatever they are…you need to work with Sam. I cannot recommend her highly enough”

Sam PTW 2025 Small
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Hi, I’m Sam. Dip.Hyp, HPD, MUKHC

I’m a qualified Mind Coach and Anxiety Specialist and an expert in rider confidence.

I’m the Mind Coach for the Royal Navy Equestrian Team, and have coached professional Showjumpers, Eventers, Grand Prix level dressage riders, and members of Team GB. Whether you’re a beginner or are riding at the highest level, the skills and tools in this course will benefit you!

I’ve helped 100’s of people to become calmer, more confident riders, and I can help you, too!

Imagine…

Imagine being a calm and confident rider, able to look forward to all the things you are going to do with your horse and then being able to enjoy them fully.

Imagine arriving at the yard looking forward to spending time with your horse. Putting your foot in the stirrup, feeling calm and confident and ready to enjoy your ride.

Imagine being able to respond to challenges in a calm and confident manner and being able to enjoy fun rides, shows and competitions.

Sign up today, to make this a reality!