就是愛騎馬

Sport Psychology for Dressage: Performance Anxiety

by Seana Adamson, Ph.D.

如果你參加馬場馬術比賽，你很可能經驗過伴隨比賽演出，悸動的神經、振翅猛拍的蝴蝶。
If you are a dressage competitor you are probably familiar with the tingling nerves and fluttering butterflies that can accompany a competitive performance.  In the best of circumstances the body produces a hormonal and chemical cocktail that can allow you to achieve a state of energy, enjoyment and flow.  However sometimes we can get too excited.  This excessive tension can have a devastating effect on performance, leaving the rider feeling weak, uncoordinated and forgetful.  Performance anxiety is a complex subject that can have an effect from dressage competition, to school exams, or even between the bed sheets!

演出焦慮有兩種形態，心理與生理的。
There are two types of performance anxiety. The first type is mental fear, or the fear of performing badly. The second type is physical fear, or the fear of physical injury. If you have physical fear due to a past trauma or injury, I strongly suggest you seek help from a patient riding instructor, or even a psychotherapist.

如果你的演出焦慮主要來自於心理層面，可由接下來列出的兩個基本方向切入。
If your performance anxiety is mental more than physical, there are many helpful techniques. There are two basic approaches to working with performance anxiety. The first approach is to learn to decrease your anxiety. The second approach is to accept that anxiety , or intensity, is a part of competition, and develop ways to use that intensity to your advantage.

減少焦慮
DECREASING ANXIETY:

· 建立一個可以放鬆自己的反射
Create a Relaxation Reflex: Take a single deep, cleansing breath. Smile inwardly and intentionally relax at least one set of muscles. Repeat this many times each day. Your body will start to learn to relax with a single deep breath. This can be used any time while you are riding.

· 有時間的話，做一些能更深入放鬆的訓練
If you have the time then find more extensive relaxation training. Yoga, meditation, and biofeedback can all provide powerful training to deal with anxiety.

· 騎乘前，先做些其它運動
Exercise before you ride. I had one client who would go for a three mile run before each competition.

· 準備、準備、再準備
Prepare, prepare, prepare. The more competent and prepared you feel, the less nervous you will feel.

· 使用圖像提醒自己放鬆
Use images. Imagine the butterflies in your stomach flying in formation. Use any image that works for you.

與焦慮共存，照常演出
PERFORMING WELL DESPITE ANXIETY

· 在比賽久久之前就養成體魄及精神聚焦的韌度
Develop toughness by staying physically fit and practicing your mental focus long before competition day. We will discuss this more in the upcoming article on focus and concentration.

· 聚焦於能受你控制的事物上
Focus on those things that are under your control. The judge’s opinion of your performance is not under your control, nor are your competitors. Stay in the moment or precious points can be lost due to distraction.

· 練習在壓力下演出
Practice performing under pressure. Have a friend watch you ride a test. Go to competitions regularly. Practice visualizing while you exercise (more on this later), so that your brain learns to keep functioning even when under stress.

· 對自己和善
Be gentle with yourself. We all make mistakes. I remember coming out of a test where I’d gone off course. “God I’m an idiot!” I exclaimed, “I am so stupid!” A dear friend of mine who was standing nearby spun around and glared at me. “Stop that” she said,  “you’re talking badly about my friend!”

這些只是對於一個相當棘手主題的一些主意
These are just a few ideas about a very complex topic.