Welcome back, riders!
I’m Danielle Pooles from Dressage Plus, and in today’s 89th Unstoppable Equestrian video blog, we’re diving into the real cause of competition nerves — and how understanding them can help you feel more calm, confident, and in control on comp day.
After working with hundreds of riders, I’ve noticed two major causes of these nerves. In this video, I’ll help you pinpoint which type you’re dealing with — and share mindset tools to manage it effectively, so you can ride your test with ease.
🎥 Watch the video below to discover what competition nerves are really from — and how to overcome them with confidence.
Understanding Competition Nerves: Where They Really Come From
Feeling nervous before a competition is completely normal — but have you ever stopped to ask where those nerves are really coming from?
In my work with hundreds of dressage riders across Australia, I’ve found there are two main root causes of competition nerves. Once you know which one you’re facing, it becomes much easier to manage and work through.
1. Physical Fear: The “What If I Fall Off?” Nerves
These nerves come from real or imagined risks — such as riding an unfamiliar or young horse, past falls in warm-ups or comps, or fear of the unknown. This is especially common in eventing and show jumping, but even dressage riders feel it when things haven’t gone to plan before.
It’s your body’s natural protective response kicking in. But staying caught in the “what if” spiral of future fear can trigger overthinking, shallow breathing, and stiffness in the saddle — all things that make riding harder, not safer.
2. Emotional Fear: The “What Will People Think?” Pressure
This is the most common root of competition nerves I see. It’s not about fear of injury — it’s about fear of judgement. What if I make a fool of myself? What if the judge scores me badly? What if my coach thinks I’ve failed?
These nerves are often linked to past experiences — critical comments, disappointing scores, or even harsh self-talk. They lead to performance pressure, imposter syndrome, and that tight-chested feeling we get riding down the centreline.
So… Which One Is It for You?
The next time you feel those nerves bubbling up, stop and ask yourself: Am I afraid of something physical happening? Or am I afraid of being judged?
Pinpointing the source is the first step to softening it. If it’s physical fear, tools like visualisation, positive past anchoring, and deep breathing can help you feel safe. If it’s emotional fear, affirmations, presence techniques, and shifting self-talk can rewire your focus.
For example, instead of thinking, “What if I embarrass myself?”, try shifting to, “I’m here to learn, to grow, and to ride for my horse — not for anyone else’s approval.”
Extra Insight: Understanding the Psychology of Nerves
Many riders don’t realise how closely performance anxiety is linked to our brain’s natural threat response. If you’d like to explore the science behind it, this Psychology Today article gives a useful overview of why we feel nerves under pressure — and how to manage them more effectively. Understanding the “why” can be the first empowering step in learning to ride through it with confidence.
Final Thoughts
Whether your competition nerves come from fear of injury or fear of judgement, you are not alone. Both are valid. Both are common. And both can be shifted.
Use this awareness as a mindset tool next time you prepare for a comp. Acknowledge the nerves, identify their source, and take the reins back with practical tools and empowering thoughts.
You’ve got this — and if you ever need extra support, I’m only a message away.
Free Toolkit for Dressage Riders
Want more mindset tools for managing competition nerves and improving your pre-comp prep?
Download your free Dressage Rider’s Competition Preparation Toolkit here.