Q: What should I do in the warm-up arena to manage my nerves? I feel like everyone is watching me.

A: First, the reassuring reality: almost no one is watching you. They’re focused on their own horses, their own nerves, and their own warm-up. Everyone in that warm-up arena is managing their own anxiety; they’re not judging yours. The scrutiny you feel is almost entirely self-imposed.

That said, the warm-up arena can feel intimidating. Strategies to cope:

Have a plan: Know exactly what you need to accomplish. Write it down if helpful: ’10 minutes walk, 5 minutes working trot, 5 minutes canter, 5 minutes specific movements.’ Following a plan keeps your mind occupied with tasks rather than spiralling into anxiety.

Focus inward:Deliberately narrow your attention to just you and your horse. What does your horse feel like beneath you? Is their rhythm steady? Are they accepting the contact? Micro-focus on riding well in this moment, not on what anyone might be thinking.

Use the environment: If your horse tends to be spooky in new places, use the warm-up to desensitise them. Walk past the scary corner, acknowledge the flapping banner, investigate the car. This gives you a productive focus and helps your horse settle.

Be kind to others: Anxiety makes people self-focused. Counteract this by offering a genuine smile or word of encouragement to another rider. This breaks the cycle of anxious self-absorption and reminds you that you’re all in this together.

Accept imperfection: Your warm-up doesn’t need to be perfect. If your horse is a bit tense or you miss a distance to a practice jump, so what? Warm-up is preparation, not performance. Let go of trying to impress anyone (who isn’t watching anyway).

End positively: Whatever you’re working on, finish with something your horse does well. This sends you into the arena feeling successful rather than frustrated. Even if the warm-up was challenging overall, ending on a good note matters psychologically.