Stress-Reduction Strategies
For Stress Awareness Month in April, we collected wisdom from the psychology and equestrian worlds to help you take shock of destressing from spending time with your equine partners to setting goals and routines
By Zack Ryle
Stress is something we all deal with every day in our lives. Horses can be excellent stress relievers, but other aspects of the equestrian life — from competition, horse care and management, to even how you budget and finance your horse needs and activities — can be stress-inducing. Having the right tools to manage stress effectively is vital to being the best equestrian you can be. In recognition of Stress Awareness Month in April, we consulted with several experts to help build out your stress-relief strategies.
Stressors can come in all shapes and sizes. Dr. Jessica Bartley, Senior Director of Psychological Services at the United States Olympic and Paralympic Committee, works with both the individual athletes and the teams that comprise Team USA to help provide mental health support, stress management counseling, and more.
“Among a recent survey of our Olympians and Paralympians about stress, the number one concern was adequate sleep, with more than half selecting this as a concern. This could range from jet lag to not being able to go to bed because you have so much on your mind. Inadequate sleep really affects your mental health,” stated Dr. Bartley. “A close second to sleep is disordered eating and body image problems.”
When working with elite athletes, whether it is in one-on-one counseling or with teams, she focuses on the toolbox method.
“I may be able to add an item or two to your toolbox, but mainly I am working with the athlete on learning when to use each tool that is already in your toolbox,” said Dr. Bartley. “Items in the toolbox can range from sleep, nutrition, mindfulness, meditation, strength conditioning, and music. Knowing when to effectively pull each one is vital to an athlete’s mental health.”
Rebecca Hart is no stranger to competition at the international level. A four-time equestrian Paralympian who has medaled at the Paralympics and the FEI World Equestrian Games, Hart notes that handling stress is a part of competing at the highest level.
“The pressure of being an equestrian Paralympian can be a lot, from the pressure of representing your country to sponsors and the horse owners,” stated Hart. “It is not that any one of those is putting the pressure on me, but I know what each has invested to get me to where I am, and I want to do a good job and perform for them.”
While the pressure is there, Hart said that being an analytical thinker and having plans on plans is important to pushing through stress.
“I have a couple main ways I work through stress. First, I have a strong support structure. My sister is my one contact person that I can call whenever I need and help me handle emotional stress,” said Hart. “I also need alone time when I am stressed. Whenever I go to a competition, I will go to the competition space by myself and spend a few hours meditating there. I am big on visualizing and going over what I am going to do.”
For equestrians, part of stress management can actually be spending time with our equine partners, according to Dr. Sally Broder, Executive Director of USEF Community Outreach Organization HorseSensing in Shelbyville, Ky.
“Horses can teach us so much in our own mental health,” stated Dr. Broder. “For the longest time, we all knew that, but now there is proven research behind the benefits of Equine Assisted Learning (EAL).”
In research published in the Journal of Trauma and Treatment in 2018, scientists noted that “Horse and human brains develop from the bottom up and inside out. EAL is effective in treating depression, anxiety, low self- esteem, attention deficit disorder (ADHD), behavioral problems, PTSD, aggression, and substance abuse. Horses speak in body language. They are hyper-vigilant prey animals. Their survival depends upon being ‘other centered’ whereas humans are ‘self-centered.’ Horses see the world as it is. They are 100% honest and communicate only how they are thinking and feeling in each exact moment. They do not misrepresent themselves and they do not manipulate or send mixed signals.”
Dr. Broder and her team at HorseSensing work primarily to provide equine therapy for veterans transitioning back to civilian life and with people in recovery from addictions to help provide a solid path to staying clean and sober. As an example, Dr. Broder talked about how a similar trait between veterans with post-traumatic stress disorder (PTSD), and horses can help both human and equine alike.
“Many veterans with PTSD are also hyper-vigilant, and we teach that this is a common trait with a horse,” stated Dr. Broder. “We work with our veterans on their breathing entering the stalls, but we also work with them on being a leader with the horse. Since the horses are hyper-vigilant too, we tell them they need to remain calm, stroke their neck, and work on relaxing the horse. And you can see it happen. Using these techniques not only calms the horse, but it also calms the veteran as well.”
When helping athletes work through any of the stresses they encounter, Dr. Bartley has one simple reminder that is good for everyone, from Olympians to those who are stepping into a barn for the first time. “You as an athlete are more than just your sport,” said Dr. Bartley.
Tips for Coping with Stress
Stress is common in everyone’s life and can take many different forms. Each expert shared their best tips on how to handle stress for each of the following categories of equestrians:
1. For All Equestrians
- When you think about it, routines and goal-setting are important for all performers,” said Dr. Bartley. “And I use that term in the broadest sense, as this goes for everyone from bankers and surgeons to equestrians.”
- “Breathing and grounding are important for all equestrians,” said Paralympian Hart. “It is important to also give yourself a few moments of reprieve, not only before a round, but I find it beneficial to do after a round as well.”
- “It really is all about consciousness,” explained Dr. Broder. “With our clients, we work extensively on being in the moment, focusing, and deep breathing.”
2. For Young Equestrians
- “I really think it is important to sharpen the tools in your toolbox early. This can happen during a test in class as much as it can happen from a competition. Develop each tool because you don’t know when you will need it,” Dr. Bartley said.
- “Please, enjoy the competitions,” Hart reminded. “The world will not end if it doesn’t go to your plan. Give yourself grace. For Paralympians, it is vital to learn how to play the game with the cards you were dealt.”
- “Slow down! It really is all about managing emotions when you are an equestrian,” Dr. Broder said.
3. For Parents of Children Dealing with Stress
- “Emphasize having fun and building skills that will grow habits and enhance character. It is more than just winning and losing that matter,” noted Dr. Bartley.
- “Listen to your children,” Hart said. “I would also add that it is important to give them time to work through a problem or emotion, encouraging them to ask for help and knowing when to step in and help, if needed.”
- “Focus on assisting your children with their deep breathing. It is also fun to do stretching with them,” said Dr. Broder.
4. For Equestrian Coaches & Trainers
- ”Most of sport is mental, so it is important for you coaching to be both holistic in nature and well-rounded,” Dr. Bartley explained
- “It is OK for a participant to take a step back sometimes, get a small victory, and then process either on the same day or at a different time,” Hart said.
- “Don't just jump straight into activities,” Dr. Broder advised. ”Check both your rider and your horse for mental and emotional readiness.”