How to Stay Stress Free Before a Competition

At Blue Chip we know that competing can be a blend of excitement and anxiety. To help you navigate the challenges of pre-competition nerves, we’re thrilled to introduce a special blog post from our very own Managing Director, Laura Cackett.

Laura is not only a leader in the equestrian world but also a passionate competitor who understands the pressures and joys of eventing. Her experience and insights are invaluable, and today, she’s sharing her personal strategies for staying calm and focused before a competition.

How to Stay Stress Free Before a Competition

Competing can be a fun and rewarding yet nerve-wracking experience. The anticipation, the pressure to perform well, and the responsibility to give your horse a confidence boosting experience can all contribute to pre-competition stress. However, managing this stress is crucial not only for your own well-being but also for ensuring a successful and enjoyable event.

Don’t get me wrong I still get butterflies and am always anxious about all the things that could go wrong but here are some tips I use to help me stay as calm and composed as I can before the big day

1. Prepare in advance

I have learnt that preparation is the key to my confidence.

Training: I go to clinics, hire arenas and go to XC Schooling venues to give my horses experience of working away from home before an event. Know how fast your horse travels in canter if you are going for XC optimum times. Know and have practiced your dressage test as there’s nothing more annoying than losing marks because you went wrong. I record myself talking through the test on my phone and listen to it on repeat in the lorry on the way to the event.

Familiarisation: If possible, visit the competition venue beforehand to get to know the layout, know where the secretary will be based, find out where the toilets are and walk your XC and SJ courses. I take pictures of every fence and use the Cross Country app to make comments on how to tackle the more difficult combinations that I can look back on to visualise the course in my head.

Checks: Ensure your horses shoes are on tight, stud holes are clean and vaccinations are up to date (BE still requires that a booster injection has been given within 6 months and 21 days of the competition) and you’ve everything you need for the big day like plenty of plaiting bands.

Equipment: Check all your tack, make sure your horses boots are clean, your body protector is the correct standard (from January 2024 it has to be the Level 3 blue BETA 2018 standard), Riding Hats are the correct standard and tagged if competing with British Eventing (find the full list of standards in the rule book but note a new standard has been introduced this year - BS EN1384:2023

2. Plan Your Day

I like to make lists and write everything down.

Packing list: Make a checklist of all the items you need to bring and pack as much as you can in advance. I’ve put together my checklist you can download below for free. All the things that can’t be packed in the lorry beforehand I will put in plastic storage boxes or IKEA bags the day before so that they can just be lifted straight into the lorry.

Travel: Plan your travel route and time, allowing for any unexpected delays. Make sure you don’t just follow the Sat Nav as it may take you on single track roads or under low bridges (I have made this mistake before and had to do a 57 point turn with a trailer stressing both me and the horse out!) Here is a link to a Directory of Low Bridges, Truck Stops & Weighbridges that you can check your route against. HGV Low Bridges

Event Itinerary: Familiarise yourself with the event schedule, including the timings of your classes and build in your warmup times as well as time to get around the event. Some XC courses are quite a way from the lorry park so don’t forget to factor that in

3. Mindfulness and Relaxation Techniques

This is not something I am good at but must get better so here are my tips that I am working towards:

Deep Breathing: Practice deep breathing exercises to calm your mind and body. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. I do this in the lorry usually about 10 minutes before arriving at the event to try and curb my anxiety levels.

Visualisation: Visualise a successful performance by thinking about how you will ride that dressage test or how you will take the time to approach your fences.

4. Food and Hydration

I have always struggled to eat until after I have finished competing but have learnt that it is vitally important to be fuelled to help keep my energy levels up and brain focussed.

A good breakfast: If you’re not leaving at the crack of dawn my go to breakfast would be eggs and avocado on toast. If it’s an early start, then I take a couple of boiled eggs with me to eat on the way and an oat granola bar.

Hydration: Drink plenty of water all day. Save the Gin for when you’re all home safe and sound!

Sleep: The night before an event for me is always restless so it’s more important that in the few days leading up to the event I get enough sleep. A well-rested body and mind perform better under pressure.

5. Stay Positive and Focused

I have such a fear of failure and am good at doubting myself. Something I am working on to change so here are my tips to stay positive.

Positive Affirmations: Remind yourself of your strengths and past successes. This can be as simple as past training sessions or a previous event that has gone to plan.

Focus on the Present: I set an aim which is achievable for where both me and my horse are in our development right now. For example, my young mare is not keen on water, but we have been practicing and so my aim will be to get through the water jump confidently. In the past I have always wanted to win and set myself up for inevitable disappointment.

6. Stick to what you know

Don’t make the mistakes that I have done by panicking and changing my horse’s bit or tack the morning of an event.

Keep things the same: Tack, feed, routines should all be kept as familiar as possible so that nothing is out of the ordinary to raise tension levels in your horse.

Have a warmup plan: Warm up in a similar way to what you do usually at home. It’s easy to get intimidated by others but now is not the time to try and teach your horse flying changes just because someone else is in your class is doing them in the warmup.

7. Have a Backup Plan

Having contingency plans can alleviate the fear of the unknown:

What-If Scenarios: Prepare for potential issues such as bad weather or equipment failures.

Flexibility: Be flexible and ready to adapt to changes or unexpected situations such a loose horse or hold up on the XC course.

8. Enjoy the Experience

Finally, remember to enjoy yourself – we all do this because we love it. Competing is a great opportunity to assess what you have been training on at home. I use competitions as a benchmark to see where we are at and what we need to go away and work on to improve for next time. Ultimately it is a test of the bond and relationship we have with our horse.

Remember to enjoy the camaraderie with fellow competitors. I often try to catch another rider’s eye in the XC warm up to discuss a certain bogey fence on the course to help calm my nerves and reassure myself that we are all in the same boat.