Untacked

48 ja n ua r y/ f e b r ua r y 2 015 U n tac k e d coVEr storY says susser. "we have this fantasy relationship with success like there's no such thing as failure. But from a neurobiology standpoint, success comes from failure. true learning happens in the correcting of a mistake. "good rides can give us information; however, there is so much to be learned when you have a setback," she continues. "You just have to have that emotional resil- ience so you can go, 'oK, this is a setback,' and then regroup. Your philosophy toward setbacks will deter- mine your actions when you have one." And if you're not capable of getting your actions back on track after a scary or embarrassing situation by yourself, that's normal. everyone needs a support network. it can be as simple as a friend at the barn who will give you perspective, or it can be a trainer or sports psychologist. Measure Logically, not Emotionally progress in sports psychology isn't as measurable as improvement in other areas; you can't see the num- bers on a scale, and your fear will likely come and go depending on circumstances. But susser recommends creating your own numerical system for understanding progress in the mental arena. "like a scale of 1-10, with 10 being the most confi- dent," she says. "say, 'what was my level of confidence today?' maybe it was a 2.5 or 3 because it was cold and windy and you hadn't ridden your horse in two weeks. maybe it goes up to a 7 after riding five days in a row. it becomes really logical when you measure that way. "e new Year is a great time for mental and emo- tional rebirth, so treat it like something that's serious," she adds. "Apply smart goal-setting to do it. You have to make it serious and tell the truth about what you're really resolved to change." • striving for progress is healthy and productive, but striving for perfec- tion is detrimental. you'll never obtain perfection, which is more of a concept than a target, but you can reach both large and small concrete goals. • visualization is powerful, but it must be practiced, like any skill. Don't start it the morning of a competi- tion; use it in training and preparation for competitions so it feels natural. • if things aren't working, try some- thing new. "If the tools in your toolbox aren't working, you need a different one—a sharper one or a duller one," says Susser. It sounds obvious, but some riders continue the same strategy—one that's not working—for years. • Be honest with yourself, but don't be negative. berating yourself after a bad lesson or ride doesn't do any good, and your inner monologue should contain only positive statements. but don't block out the negative memory entirely or blame the result on someone or some- thing else—your horse, the weather, the judges. accept it as a learning experi- ence on the road to improvement. • Understand that you're anxious because you care. your goal is to lessen the anxiety, not the desire to do well and be safe. for that reason, you can't expect nerves to disappear 100 percent. Key Concepts For Overcoming Fear dr. Jenny sUsser, Huntington, N.Y., earned her doctoral degree in clinical health psychology before starting her career in sports psychology. She worked with the U.S. Dressage Team before the 2012 London Olympic Games and works with athletes in a variety of sports now. Susser, who participated at the 1988 Olympic Trials in swimming, also rides. You can find more of her insights on her blog at JennyRSusser.com.

• Cover