Your’e going with your horse on the trail, lovely sunny day, but all of the sudden the images of what could go wrong pop into your head, then another image of the horse bucking or bolting and you continue this saga in your mind while actually what is happening is your horse is calm and just looks around.

I remember my heart was pounding, my breath was shallow and I was picturing a picture in my head of I’m falling off, nobody is coming to pick me up, then questions like, who is going to take care of my horse, who will cook dinner tonight? What about the kids etc….

If this ever happened to you, you’re not alone. 

If you are a nervous rider – click here for more tips

Feeling Overwhelmed During a Ride

Feeling overwhelmed out on a ride — or worried about all the “what ifs” on the trail is a very common thing. 

If your mind spirals into ‘what ifs’ every time the wind picks up or your horse lifts their head to look at something…
This is for you.

Today I’m walking you through how to reduce anxiety while trail riding—especially if fear, overthinking, anxiety or physical tension is stopping you from enjoying your rides.

If you don’t know me,  I’m Abby Shpilman — a trauma therapist and horse owner. I have a beautiful gelding, a Clyde cross, named Banjo. 

I specialise in helping female equestrians overcome fear, anxiety and self doubt. 

I love taking Banjo out on the trail. But even though I know that he is a quiet horse, there’s always the ‘what if’ in the back of my mind. 

That’s normal, as our body is trying to protect us, however if you find that it is taking over the ride, and you don’t enjoy it because your mind keeps playing the worst case scenario all the time, then it is time to understand why. 

Why Do We Feel Nervous?

Being outside on a trail is full of unknown situations. 

Different sounds, smells, wildlife, changing terrain, unexpected movement — all of it can feel unpredictable.

And when we’ve had a fall, a scary experience, or have been living in high-alert mode for a while, our nervous system can interpret the unknown scenario as danger—even if nothing bad is happening.

So What Should You Do? Here Are a Few Tips

I know it is very confusing. You want to ride but still wondering, ‘Why do I feel so anxious on a trail ride when I’ve done this before?’

Your nervous system is just doing what it was trained to do: keep you safe. 

Firstly, I’d like to suggest keeping an open, curious mind, to understand why do you feel on edge?

What is your nervous system trying to protect you from?

Even if you don’t know the answer yet, that’s ok. (I didn’t know the answer to my anxiety when I felt it, years ago).

However, when we are curious, we are less stressed and we can think clearly. 

So what should you do, either before the ride or while riding on the trail?

So let’s start with you feeling anxious before the ride, what should you do:

1. I’d like you to try and connect to your body. Which means, feel your toes, some people like to tap on their arms or thighs to feel the rhythm and the touch. 
2. Next I’d like you to breathe with your horse, match your breath to theirs. try to put your hand over their body, close your eyes and breathe with them. Feel your legs on the ground, feel the sun on your face, the wind, smell the smells, hear the noises around. This will help you to calm your nerves.
3. Once you open your eyes, still next to your horse, try to tell yourself what you can see, and name it outloud, this will help you bring yourself to the present moment. 

Ok, so now you mounted your horse and you went out on the trail: 

While riding if you find yourself thinking of the what if scenarios, here what I like you to do:

1. I’d like you to notice five things you can see, four you can hear, three you can touch.

Those exercises bring you back to the present moment, instead of spiraling into ‘what ifs.

2. Even if you do find yourself in the what if story, the moment you are aware of it, bring yourself back to your body. It’s ok to say my mind wandered off, but I’m aware of it. Which is the first step to feel present again. 
3. Once you are back in your body, try to say to yourself, the horse is walking, the horse is trotting, whatever situation you are in right now.You acknowledge what’s happening and you can respond accordingly. 

I’d like you to remember: You don’t need to prove anything. You can walk the whole time. You can get off and lead if needed.

Listening to your body is a strength, not a setback.

Last but not least :

🧍‍♀️ Have an exit plan.
Knowing you can stop or turn around if needed gives your nervous system more space to relax, less pressure.

After the ride, take time to decompress. Reflect on what felt good. Acknowledge yourself for showing up. Even if it was a short ride.

Every win counts. 

You’re building trust. You’re changing your fear pattern.

That’s what matters.

If this message resonated, I’d love to know:

👉 What part of trail riding makes you the most nervous?
Or…
👉 What’s one thing you’re going to try next time to help yourself feel more present?

And if you want more support, book your free consultation in the description link below.

You deserve to feel safe and steady — in and out of the saddle.