"My mare would jump the moon for me, but I am not confident enough to do her justice. Do you have any tips for confidence boosting?" Sarah Gowland.

H&C blogger and equestrian sports psychologist Charlie Unwin replies: "Hi Sarah – thanks for getting in contact. Confidence is perhaps one of the most common issues in sport psychology. You may be comforted to know that I have not met a single sportsperson who has not questioned their confidence at some point, nonetheless it is one that is best addressed sooner rather than later.

You ask a very important question specifically about “boosting” confidence, making the natural assumption that by boosting confidence your performance will improve? Research consistently demonstrates that confidence is best gained through performing well, but performing well is not necessarily achieved by boosting confidence. Confidence is therefore more likely to be the RESULT of performing well but not necessarily the CAUSE. My approach would therefore be to make sure that you feel in control of all the elements of your performance. Here are just a few ways you can do this:

1. Ensure that you start EVERY session in a relaxed state. People who feel supremely confident about performing well are always relaxed. A relaxed body also dispels negative emotion which immediately improves your decision-making and concentration. Visit my website (link below) and follow the simple instructions before every session. After a bit of practice you can relax extremely effectively in just five breaths. You can therefore learn to do this on the horse during the session which is a powerful tool.

2. Decide upon EXACTLY what you and your mare are capable of (imagine Sarah Gowland at her very best when you do this exercise). Write this down at the top of a piece of paper. At the bottom of the paper write down what you would feel comfortable doing today (i.e. a short succession of simple fences). In between, write down all the different elements of performing well that you will need in order to get from the bottom to the top (i.e. improve flatwork in between fences).

3. Decide HOW you will know when you have achieved the aim of each session. This is often overlooked. If you achieve your aims after five minutes –FINISH THERE! Don’t feel that you have to continue riding until you and your horse are tired – finishing on a high after five minutes is 100 per cent more powerful than finishing on a downward slope after one hour. Over the course of a few weeks this will have a profound effect.

4. If your horse if capable, don’t be afraid to challenge yourself – but decide upon the challenges you set yourself before the session, not in the middle.

5. Consider how each session has helped YOU, not necessarily your mare. You shouldn’t feel bad about not pushing your horse – she will much prefer you to jump them over a 2ft fence decisively than a 4ft fence indecisively, so progress at your pace whilst maintaining control over your performance.

6. You may well feel nervous (we all do sometimes) but you can still be 100 per cent in control, it is important that you notice this as you progress.

To find out more about using psychology to improve your riding, visit my website (link below).

Good luck and enjoy!

Charlie."