Anxiety (human)

[KikiDee]

Does anyone else suffer with GAD and has found a way of successfully managing its impact on your riding?

I was on a low dose of SSRI’s for several years, came off them out of choice for various reasons and I’m ‘fine’ but I’ve noticed my anxiety is massively affecting my riding where I wasn’t before.

My mind is constantly on overdrive, running through worst case scenarios, worrying I’m not good enough, negative self-talk etc. and it’s impacting my ability to get on and do things with my horse. Things that previously I wouldn’t think twice about I now get that gut churning feeling and jelly legs etc. it’s not nervousness as such, there’s nothing I’m specifically or logically worried about, just that shakey anxiety feeling.

Has anyone found anything like NLP that has helped with this sort of thing rather than a specific loss of confidence issue?

 

[FieldOrnaments]

DBT skills for anxiety.

 

[SaddlePsych'D]

I've had a bit of experience of this through the sports psych sessions which were about nervousness, and one of the really nice 'side effects' of it has been that horse riding has gone back to being the place where all of that 'stuff' quietens down for a bit. Which is really saying something because life is quite stressful at the moment so there is a fair bit of content available for my brain to worry about! Self-doubt is also decreasing, in my riding (and in life which was also an unexpected side effect!)

I'm not sure exactly which specific bits have achieved this but things I think have helped are tuning into my 'bigger picture' values about riding (to have fun, to have a nice time and to ensure the horse has a nice time too) so you can kind of let go of anything else as long as you're doing what matters to you at whatever level you can manage on that day, not 'fusing' (getting into it/paying much attention) with thoughts about being rubbish etc., and focusing on what I do want (and imagining that both during and between rides).

On a practical level, I give myself a few moments in the car before my lesson to breathe and slow that down. Then when I get out of the car that's my transition to being focused on horse time.

 

[KikiDee]

I've had a bit of experience of this through the sports psych sessions which were about nervousness, and one of the really nice 'side effects' of it has been that horse riding has gone back to being the place where all of that 'stuff' quietens down for a bit. Which is really saying something because life is quite stressful at the moment so there is a fair bit of content available for my brain to worry about! Self-doubt is also decreasing, in my riding (and in life which was also an unexpected side effect!)

I'm not sure exactly which specific bits have achieved this but things I think have helped are tuning into my 'bigger picture' values about riding (to have fun, to have a nice time and to ensure the horse has a nice time too) so you can kind of let go of anything else as long as you're doing what matters to you at whatever level you can manage on that day, not 'fusing' (getting into it/paying much attention) with thoughts about being rubbish etc., and focusing on what I do want (and imagining that both during and between rides).

On a practical level, I give myself a few moments in the car before my lesson to breathe and slow that down. Then when I get out of the car that's my transition to being focused on horse time.

Thank you so much for the detailed answer, this is really helpful

I definitely struggle at the moment to compartmentalise riding from everything else going on in life, I can feel my brain whirring and then all that tension and anxiousness is transferring to my riding and I catastrophise small things that wouldn’t previously have bothered me.

When I was on SSRI’s I was much better at just quieting the noise and getting on with it, so hoping I can find alternative ways to programme my brain away from spiralling.

 

[SaddlePsych'D]

I think the other thing which helps is taking the pressure off. On days I was particularly struggling for one reason or another, I did easier things. I don't get nervous with groundwork so I'd do that in my lesson instead so I could focus on that (and having a nice time) and not whatever my brain was trying to throw at me. This week was a better week so I pushed myself out of my comfort zone quite a bit more but on other days I (had to work at!) accepted when it was not a day to push so much.

I'm sure you will find your way through it in time

 

[Wizpopagain]

I think those are all very helpful, practical ideas that should help you to focus and feel calmer, but if the ‘negative chatter’ is getting too much in the way, I would recommend NLP for calming strategies that you can use for anxiety around riding and in other situations. Sometimes, it’s what’s going on more at an unconscious level, as well as the practical things that you can do to help yourself, that will put you more back in control. Happy to help if you would like some support.

 

[KikiDee]

I think those are all very helpful, practical ideas that should help you to focus and feel calmer, but if the ‘negative chatter’ is getting too much in the way, I would recommend NLP for calming strategies that you can use for anxiety around riding and in other situations. Sometimes, it’s what’s going on more at an unconscious level, as well as the practical things that you can do to help yourself, that will put you more back in control. Happy to help if you would like some support.

Thank you so much. Im definitely interested in how NLP or similar could help, just no idea how to start/apply it. It’s very much an unconscious thing, there’s nothing I’m actually consciously worried about which is what makes it so frustrating. It’s the physical side effects of the anxiety I struggle with most, feeling tense and jittery over a complete non event. Worst case (usually competing etc) it’s like my whole body goes into fight or flight and I literally freeze and feel like I just can’t ride despite the fact I’m doing something I’m perfectly capable of.

 

[Juniper Jack]

One thing that helped me was not having any caffeine before I rode. Another thing I sort of figured out on my own (haven't discussed it with a doctor) is that I think hormones can affect my level of anxiety.

 

[KikiDee]

One thing that helped me was not having any caffeine before I rode. Another thing I sort of figured out on my own (haven't discussed it with a doctor) is that I think hormones can affect my level of anxiety.

Thank you that’s interesting, I’m a massive coffee & Pepsi max addict….. very likely this isn’t helping you’re right!

 

[smolmaus]

Outside the box, but I got a behaviourist in for the pony's anxiety and what works to help her works for me too

Stuff like noticing body language, yours and the horses. Where are you tense, where is your focus, are you breathing, do you feel safe, are all your needs met etc Breathing was a huge thing, I have never breathed properly from my diaphragm and when stressed I just hold my breath. Food is another one, I'm anxious if my blood sugar goes funny, horse can't work if she's hungry either. It helps to look at myself like an animal that just physically needs things to feel safe. Understand that might not work for everyone

Quitting both alcohol and nicotine has helped massively. I may never make it to cutting out caffeine but I do stop with full caffeine drinks at midday! It is potion of jitters

 

[KikiDee]

Outside the box, but I got a behaviourist in for the pony's anxiety and what works to help her works for me too

Stuff like noticing body language, yours and the horses. Where are you tense, where is your focus, are you breathing, do you feel safe, are all your needs met etc Breathing was a huge thing, I have never breathed properly from my diaphragm and when stressed I just hold my breath. Food is another one, I'm anxious if my blood sugar goes funny, horse can't work if she's hungry either. It helps to look at myself like an animal that just physically needs things to feel safe. Understand that might not work for everyone

Quitting both alcohol and nicotine has helped massively. I may never make it to cutting out caffeine but I do stop with full caffeine drinks at midday! It is potion of jitters

Thank you all very valid! I skip meals a lot and run on caffeine! I have massively cut down on alcohol, though I've only ever been a 'glass of red after dinner' sort of person I definitely noticed how even a small amount affects my MH the next day so cut it out completely other than sharing the odd bottle with OH on a weekend.

This is all the stuff I'm really interested in, I don't want to just jump back on SSRI's as I KNOW there is stuff I can be doing to help myself and be more 'balanced' naturally.

I think I was literally born anxious as I suffered even from very early childhood, but I would like to find positive ways to rewire my brain to function normally!

 

[New Forests Rock]

I'm right up there with you on the born anxious (genetically my mother was probably one of the most anxious women on the planet but in her day you just smoked cigarettes to calm you down). Been following this thread with interest and do like the less caffeine/better food ideas. Sadly I have found that age (for me) equals much MORE anxiety - especially seems to tie in with circadian rythms so I come awake with a huge jolt of adrenaline, thumping heart and this can take many hours to subside. My morning yard duties help tremendously and by afternoon/evening things calm down nicely. Hope you find some of these ideas work.

 

[HaplessHorse]

I did do a bit of NLP to work through some issues I had relating to a riding accident a couple of years ago, and I found that it did really help with the memory aspect of it.

Since that has improved, the more generalised horse-riding related anxiety has become more manageable, but it is still very present, it’s just a case of taking things slowly. NLP does also provide some good tools for the worst-case-scenario rabbit holes, which is my main issue. What also helps is taking the pressure off myself, if Erin isn’t looking sensible, I do groundwork/in-hand walks instead of riding. She also tends to be sensible, and I trust that as long as I don’t push her beyond the limit of sanity, she’ll keep me safe.

There’s no quick fix for these things, and never expect there to be.

A combination of NLP/any therapies that help and a horse that is right for you now (that may not always be your own horse, a relaxed share/RS may sometimes be “better”) can help in time.

ETA: I found that I feel slightly more relaxed on smaller horses/ponies and ones who are more likely to stop, assess, and ask me for help, rather than taking things into their own hands. Luckily, Erin fits this to a T with a bit of work.

 

[KikiDee]

I did do a bit of NLP to work through some issues I had relating to a riding accident a couple of years ago, and I found that it did really help with the memory aspect of it.

Since that has improved, the more generalised horse-riding related anxiety has become more manageable, but it is still very present, it’s just a case of taking things slowly. NLP does also provide some good tools for the worst-case-scenario rabbit holes, which is my main issue. What also helps is taking the pressure off myself, if Erin isn’t looking sensible, I do groundwork/in-hand walks instead of riding. She also tends to be sensible, and I trust that as long as I don’t push her beyond the limit of sanity, she’ll keep me safe.

There’s no quick fix for these things, and never expect there to be.

A combination of NLP/any therapies that help and a horse that is right for you now (that may not always be your own horse, a relaxed share/RS may sometimes be “better”) can help in time.

ETA: I found that I feel slightly more relaxed on smaller horses/ponies and ones who are more likely to stop, assess, and ask me for help, rather than taking things into their own hands. Luckily, Erin fits this to a T with a bit of work.

Thank you! It's so frustrating as there's nothing consciously in my head I'm actually worried about, I know my horse inside out and while he's a bit 'spicy' I know he's harmless and know his limits - but my body is reacting irrationally to a threat that isn't there. So when he starts doing his jiggy joggy and head-tossing previously I wouldn't have even reacted as I know he won't do anything, but now I feel myself tense and go into self-protection mode. There's been no bad experience of confidence knock, it's literally since I came off SSRI's that I can feel the anxiety creeping back in. I know it's just my brain malfunctioning and general anxiety as it's the same irrational anxiety I get for example before a social event I'm really looking forward to and know I will really enjoy once I get there, but I still get the gut-churning feeling of dread beforehand.

 

[KikiDee]

I'm right up there with you on the born anxious (genetically my mother was probably one of the most anxious women on the planet but in her day you just smoked cigarettes to calm you down). Been following this thread with interest and do like the less caffeine/better food ideas. Sadly I have found that age (for me) equals much MORE anxiety - especially seems to tie in with circadian rythms so I come awake with a huge jolt of adrenaline, thumping heart and this can take many hours to subside. My morning yard duties help tremendously and by afternoon/evening things calm down nicely. Hope you find some of these ideas work.

Gosh yes I can relate to this so much and the circadian rhythms thing is so interesting. I definitely have days when I feel so 'on edge' for no rational reason and it's so hard to explain to anyone - "what are you stressed about", erm actually I have no idea!

 

[ester]

If you're struggling with the physical effects (I'm the opposite) have you thought about trying a beta blocker like propanolol instead?

additionally a friend did a karl greenwood course, having not ridden a motorbike for probably 10 years after an accident she's since bought 2, and is out most weekends with bunches of bikers - that wasn't why she had gone but was a happy additional improvement!

 

[SaddlePsych'D]

Forgot to say that I like this book a lot: https://www.amazon.co.uk/Chimp-Shoot-Parrot-Silence-Mouse-ebook/dp/B0BZ11S7XP

In the end I did need the sports psych sessions as well to help me get unstuck but I liked using the animals to give characters to make sense of what was going on and there were lots of useful ideas in there.

I found it really hard when well meaning instructors tried to help me figure out what I was worried about because that was about finding rational explanations. Me having not had a fall or horse riding accident didn't make logical sense. So then I'd get the extra layer of 'what's wrong with me?!' and feel even more rubbish trying to find an answer that made sense to my instructors to 'justify' the level of fear. In the end it sort of didn't matter the reason why, it's the same bit of brain going 'arrrgh!' and focusing on the ways to manage that was more beneficial. Obviously this is using logic to look at whether I'm actually doing something risky but given I'm on RS horses, in an enclosed arena, can ride with fair balance, and am under supervision of a qualified instructor, it was reasonable to focus on this as a nerves/confidence thing rather than psyching myself up to do something way out of my ability.

Also not directly confidence related, but I found the Centred Riding book by Sally Swift really helpful for getting images in my mind of what I do want which has helped counteract all the 'helpful' worst case scenario images my brain throws out when the nerves go up. Current favourite is imagining my feet gently dragging along the ground to feel 'grounded'. My instructor told me 'breathe through your arms' which I also quite like for when I get worried and my arms want to tense up.

 

[Juniper Jack]

Thank you all very valid! I skip meals a lot and run on caffeine! I have massively cut down on alcohol, though I've only ever been a 'glass of red after dinner' sort of person I definitely noticed how even a small amount affects my MH the next day so cut it out completely other than sharing the odd bottle with OH on a weekend.

This is all the stuff I'm really interested in, I don't want to just jump back on SSRI's as I KNOW there is stuff I can be doing to help myself and be more 'balanced' naturally.

I think I was literally born anxious as I suffered even from very early childhood, but I would like to find positive ways to rewire my brain to function normally!

I literally was born anxious. I was born with Mitral Valve Prolapse Syndrome Dysautonomia, which is a dysfunctional central nervous system. It's like having your flight-or-fight response always switched on. Not great for relaxation lol.

 

[smolmaus]

Gosh yes I can relate to this so much and the circadian rhythms thing is so interesting. I definitely have days when I feel so 'on edge' for no rational reason and it's so hard to explain to anyone - "what are you stressed about", erm actually I have no idea!

I can usually pinpoint something on days like this. Sleep, food, weather even, high pressure weather systems set me off, leftover cortisol from a previous day being stressful, BAD DREAMS It might sound weird as an adult to be like "I had bad dreams" but it's a feedback loop in the brain. Stress makes bad dreams, bad dreams make stress, can f up my whole day!!

 

[KikiDee]

I can usually pinpoint something on days like this. Sleep, food, weather even, high pressure weather systems set me off, leftover cortisol from a previous day being stressful, BAD DREAMS It might sound weird as an adult to be like "I had bad dreams" but it's a feedback loop in the brain. Stress makes bad dreams, bad dreams make stress, can f up my whole day!!

I've actually been listening to a sport psych podcast where they said something that I try to call back on now when I'm feeling dramatic about something - it was along the lines of "before reacting to something first rule out - are you feeling tired, hungry, or lonely". It was really interesting to think actually how our emotional reactions to things can be so driven by external factors, and to first make sure your 'basic needs' are met before overthinking something.

 

[KikiDee]

If you're struggling with the physical effects (I'm the opposite) have you thought about trying a beta blocker like propanolol instead?

additionally a friend did a karl greenwood course, having not ridden a motorbike for probably 10 years after an accident she's since bought 2, and is out most weekends with bunches of bikers - that wasn't why she had gone but was a happy additional improvement!

Thank you, I did actually have an old prescription for propranolol but it wasn’t very effective at the time as I think I needed the SSRI’s to get me out of the headspace I was in at the time. I’m now in a much healthier place mentally and it’s literally just the anxiety bothering me which I can recognise is irrational, so this could be a shout!

 

[Kunoichi73]

Since starting perimenopause, anxiety has been a real problem for me. GP prescribed propranolol for as and when I need it and it works really well for ramping down the anxiety nerves.

 

[Ambers Echo]

Gosh yes I can relate to this so much and the circadian rhythms thing is so interesting. I definitely have days when I feel so 'on edge' for no rational reason and it's so hard to explain to anyone - "what are you stressed about", erm actually I have no idea!

With GAD (and lots of other forms of anxiety) it can be helpful to shift from a content focus to a process focus. Anxiety arises and people try and work out ‘what’s wrong’ so they can fix it. But the problem is the anxiety. The problem is not an ‘out there’ problem but an internal process. In other words the problem is the anxiety itself not things you are worried about. Which change all the time. That shift changes how you address it - with a movement towards self care, brain health, relaxation, reframing the symptoms as ‘a faulty smoke alarm’ and redirecting the attention away from anxious spiralling thoughts.

 

[KikiDee]

With GAD (and lots of other forms of anxiety) it can be helpful to shift from a content focus to a process focus. Anxiety arises and people try and work out ‘what’s wrong’ so they can fix it. But the problem is the anxiety. The problem is not an ‘out there’ problem but an internal process. In other words the problem is the anxiety itself not things you are worried about. Which change all the time. That shift changes how you address it - with a movement towards self care, brain health, relaxation, reframing the symptoms as ‘a faulty smoke alarm’ and redirecting the attention away from anxious spiralling thoughts.

That's a really helpful perspective - thank you! This is why I was hoping something like NLP might help give me the tools to 'redirect' my brain but I was just unsure how to start with it, as it all seems quite focussed on dealing with a specific problem e.g. competition nerves, loss of confidence. but it sounds like it could actually be really helpful in general Like you say, it doesn't matter how much I berate myself "this is ridiculous, you don't even have anything to worry about!" it doesn't stop my brain spiralling. I can only compare it to public speaking - everybody knows how to talk but when you are stood in front of an audience you can suddenly literally lose the ability to get the words out of your mouth, that's how it feels for me riding sometimes when I'm at a competition or under pressure - I know exactly what I need to do but my body just shuts down.

 

[Juniper Jack]

With GAD (and lots of other forms of anxiety) it can be helpful to shift from a content focus to a process focus. Anxiety arises and people try and work out ‘what’s wrong’ so they can fix it. But the problem is the anxiety. The problem is not an ‘out there’ problem but an internal process. In other words the problem is the anxiety itself not things you are worried about. Which change all the time. That shift changes how you address it - with a movement towards self care, brain health, relaxation, reframing the symptoms as ‘a faulty smoke alarm’ and redirecting the attention away from anxious spiralling thoughts.

I like that idea. I have never thought of it that way before but it certainly makes sense to me. I am glad you posted that. Thank you.

 

[Ambers Echo]

A quick way to get the shift is to focus on the experience you want to be having not the experience you are worried about having. Eg driving Myka to our first offsite jumping lesson: mind kept going to ‘what if she’…. Perhaps I should….’ ‘We’re not ready…’ Not helpful.

I said out loud: what experience do I WANT to be having. Answer -excited, grateful for a lovely horse, my own transport and a patient instructor, no expectations. How do I WANT to feel: curious about how it will go, accepting that she may struggle, willing to stay present, adjust the plan. With all that clear in my mind the redirect was then to focus on smiling, breathing, focusing on what Myka was telling me moment by moment, talking to her, scratching her etc. Staying grounded in here and now. And slamming the door shut on unhelpful what iffing.