🎙️ Episode 13 — From Nerves to Flow Series (2/5)

How to Prepare for Your Next Dressage Competition: Visualization Techniques, Pre-Show Routines & Confidence Strategies

Welcome back to the From Nerves to Flow Series! 💛
If you listened to Episode 12, you’ll remember we explored why competition nerves show up, how they affect both you and your horse, and a few simple ways to begin shifting from stressed to steady.

Today, we’re taking the next step: visualization, pre-show routines, and confidence strategies. These are game-changing tools that help you feel calm, clear, and ready when competition day arrives.

Because here’s the truth: when you’ve already rehearsed your ride in your mind, and when you know exactly what to do and when, the chaos of show day doesn’t throw you off. Your body feels like it’s been there before, your brain doesn’t panic, and your horse gets a steady, confident rider by their side.

🌟 What You’ll Learn in This Episode

• Part 1: The Power of Visualization
  • Why mental rehearsal works for riders (and how it shapes muscle memory).
  • How to visualize your entire show day—not just the test.
  • Step-by-step tips for riding through your test in your mind with calm, clear focus.
  • The secret to visualizing both the best-case scenario and a gentle backup plan.
  • Anchoring confidence with your final salute.
• Part 2: Pre-Show Routines
  • How to eliminate chaos and last-minute stress with simple prep.
  • What to pack and organize the night before.
  • Step-by-step flow for show morning (and how to delegate if you have help).
  • How to use the drive, warm-up, and even small pauses as mental reset points.
  • My favorite routine to keep you grounded right before entering the ring.
• Confidence Strategies woven throughout:
  • Physical anchors to pull you back into calm (touch, breath, body awareness).
  • Keeping perspective and celebrating small wins.
  • Why your horse doesn’t care about ribbons—just your presence.

✨ Rider’s Reflection

This week, I challenge you to take just 10 minutes to visualize.
👉 Walk through your whole competition day in your mind—from waking up, to loading the trailer, to the final salute.
Notice the calm moments, notice the tricky spots, and practice your ride both when it goes beautifully and when it doesn’t go quite to plan.

No test coming up soon? No problem. Choose a test at your level and practice mental rehearsal anyway—because visualization itself takes practice. The more you train your brain now, the easier it will be to slip into calm, focused flow when show day arrives.

🔮 Coming Up Next

In Episode 14, we’ll dive into the power of patience—how to slow down, stay soft, and keep your horse feeling supported even when show pressure makes you want to rush.

💬 Join the Conversation

What’s your biggest show-day stressor? Packing? Forgetting the test? Managing warm-up?
Share your thoughts in the Happy Rider Healthy Horse Facebook Community so we can support each other on this journey.