Q: How do I stop replaying my mistakes after a show? I obsess over everything I did wrong.

A: Post-show rumination is incredibly common and generally unhelpful. Yes, you should review your performance to identify learning points, but there’s a difference between productive analysis and destructive obsessing.

Productive review follows a structure: What went well? What needs improvement? What specific steps will I take to improve those elements? This takes perhaps 15 minutes, ideally done with your trainer, and results in an action plan. You acknowledge mistakes, learn from them, and move forward.

Destructive rumination looks different: endlessly replaying errors, berating yourself, catastrophising about future performances, comparing yourself unfavourably to others. This provides no new information after the first review; you’re just reinforcing negative feelings without generating solutions.

When you catch yourself ruminating, interrupt the cycle. Literally say (out loud if necessary), ‘Stop. I’ve already learned from this. Moving on.’ Then deliberately shift attention to something else. This isn’t suppression; you’ve acknowledged the mistake and identified lessons. Now you’re choosing not to wallow.

Create a 24-hour rule: you’re allowed to feel disappointed for 24 hours after a bad performance. Feel the feelings, have a cry if needed, vent to a supportive friend. Then, deliberately move forward. Set a timer if helpful – when it goes off, that phase is done.

Remember that mistakes at shows are data, not evidence of your inadequacy. Every rider, at every level, makes mistakes. They’re how we learn. The best competitors aren’t those who never err, they’re those who recover quickly and extract lessons efficiently.