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Equestrian Competitor, Equiband Fitness Coach, and Mental Toughness Leader
Tuesday, December 17, 2024
Secrets Waiting for You Inside
Blog Post Highlights
- Why your brain’s fight-or-flight response feels overwhelming after a fall.
- How awareness and response inhibition can empower you to control fear.
- A simple mental exercise to test and strengthen your response inhibition.
Why does falling off feel so terrifying, and how can you rebuild your confidence? Whether you’re an equestrian, an athlete, or simply someone navigating life’s setbacks, understanding the science behind fear can empower you to overcome it.
In this post, we’ll explore how your brain’s fight-or-flight response kicks into overdrive after falling off a horse and why awareness is the first step to taking back control.
We will also dive into Alex Hutchinson’s Endure, for practical mental strategies to help you manage fear, build resilience, and get back in the saddle—literally and figuratively.
Mastering your fight-or-flight response shows you have a strong capacity for response inhibition. Watch the video below for a simple test to see where you stand. Let’s dive in!
Understanding the Mental Aspect of Falling Off
Falling—whether from a horse, during competition, or in life—is more than a physical event. It activates your brain’s primal fight-or-flight response, releasing adrenaline and cortisol to protect you.
While helpful if in real danger like running from a bear, these hormones can work against you in sports, leading to fear, hesitation, and overthinking.
Alex Hutchinson’s Endure explains how athletes face these mental challenges head on and highlights the importance of building your response inhibition. Which is the ability to consciously override instinctual reactions. This skill is what allows top performers to stay composed and push forward despite discomfort or stressful pressures.
The key takeaway? Your ability to manage fear isn’t about ignoring it—it’s about choosing how you respond.
Falling Off in 2024: Turn Fear into Strength
In 2024, I experienced one of the most humbling falls of my riding career. It wasn’t just the physical impact—going face-first into the dirt—but the aftermath that stayed with me. A black eye and a fat lip meant I couldn’t escape the reminder of my fall every time I looked in the mirror.
But six weeks later, my horse and I competed again and won. What a difference, huh?!
What struck me as I later wrote about this experience for USEA was that I hadn’t magically become a more skilled rider in those six weeks. The real transformation had been in taking ownership of the mental game.
Every fall is different, but the lesson remains the same: the fight or flight response is natural, but overcoming it is where champions are made.
Essential Point: Your ability to manage fear isn’t about ignoring it—it’s about choosing how you respond.
How Awareness of Your Subconscious Brain Triggers Can Help You Regain Control of Your Fear
Remember the brain test from the beginning? Once you’ve completed it, reflect: How easily were you able to override your brain’s automatic responses? What do your results mean?
Awareness is the first step to overcoming your brain. By understanding how your brain works, you gain the power to control it.
This is especially important for equestrians, where the challenge of falling off in cross-country means you can’t immediately try again, so the failure sits in the back of your mind until your next show. Uncertainty lingers, much like an uncleaned wound.
“Since I’ve been practicing mental techniques since my gymnastics days, this process has become second nature. But I know that falling off in gymnastics—into a foam pit—isn’t the same as falling off a horse and literally eating dirt!”
The good news? Mental strength is a skill you can develop, and it starts with small, intentional steps like the Stroop task.
I’ve been practicing mental techniques since my gymnastics days, this process has become second nature. But I know that falling off in gymnastics—into a foam pit—isn’t the same as falling off a horse and literally eating dirt!
- Alyssa Schaefer
The good news? Mental strength is a skill you can develop, and it starts with small, intentional steps to understanding, like the Stroop task.
Watch the video below to dive in deeper to the backstory behind this 5 part blog series, and guide yourself toward control over a brain system that has both your best and worst interest at heart!
The fight-or-flight response is only the beginning. In the next post, we’ll explore how to reset your mind after a fall using the power of visualization. Think of your brain as a computer—and I’ll show you how to reprogram it for success.
Practical Exercises to Reset Your Mind After a Fall
What if you could redownload a program of success after a fall? Visualization is the key, and we’ll dive into it next.
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Conclusion: How Response Inhibition Helps Athletes Push Through Fear
Falling triggers a natural fear response, hardwired into our brains to keep us safe. But when it comes to equestrian sports—or any sport—those instincts can hold us back, creating hesitation, overthinking, or a loss of confidence. The truth is, falling doesn’t just bruise your body; it rewires your mind. The good news? You have the power to rewrite the story.
By understanding the fight-or-flight response and how it works, you’ve taken the first step toward mastering it. Awareness isn’t just half the battle—it’s the foundation of mental toughness. From there, strengthening your response inhibition through deliberate practice, like the Stroop task, allows you to train your brain to push past those instinctive impulses that scream, “stop.”
Fear is inevitable, but what defines you as a rider—and as an athlete—is how you respond to it. Champions aren’t made by avoiding fear; they’re forged by overcoming it. Every fall is an opportunity, not an endpoint, to learn, grow, and return stronger than ever!
Essential Point: Awareness is the first step to overcoming fear. By understanding how your brain works, you gain the power to control it.
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Ready to take your riding, mindset, and confidence to the next level? The Horse Lover's Hub is your ultimate resource for overcoming challenges, growing as a rider, and becoming the athlete you’re meant to be.
Don’t let fear or setbacks hold you back. Take back control, access expert resources, and build the confidence you need to thrive in the saddle.
- Free Guides & Worksheets to help you apply the mental toughness techniques shared in this series.
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Hi, I Am Alyssa Schaefer
Amateur Professional Top Level Three Day Eventer
Welcome to my equestrian journey! When I was a teenager I faced the ultimate question, "How bad do you want to ride horses?" After unexpectedly facing financial independence with my horse, I chose to pursue my passion for the love of riding, despite the overwhelming challenges. In 2020 after another setback, I launched the Equi-Course Bootcamp, blending my horse injury experience with online education. In 2022, my horse, Fuego, achieved 4th place in a CCI3*** event, cementing the ultimate comeback story! In 2025, we aspire to tackle Advanced. Join me as we navigate the highs and lows of equestrian sport together!
Always remember, trust your journey! 🤠
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Find Your Equestrian Community
Find Your Equestrian Community