Mental Coach: Helpful vs. Self-Sabotaging Mantras Before Competition

The mental coaching column on Horseshowjumping.tv is back— a dedicated space to explore the often invisible yet essential aspects of performance: focus, emotional management, and inner dialogue.

In this new article, we address something that frequently makes the difference between a strong performance and a difficult one: the words you repeat to yourself.

Have you ever noticed how often you talk to yourself throughout the day?
Sometimes these are quick, almost automatic thoughts. Other times, they take the form of recurring phrases we repeat over and over—especially in moments of pressure or uncertainty.

In mental coaching, these phrases are known as mantras: words or expressions that, when repeated over time, shape our mental state, our level of concentration, and even the way we respond to what happens around us.

Mantras can be extremely beneficial, as they help direct attention and keep the mind focused. However, there are also unhelpful mantras—those that quietly undermine us without our awareness.

Many athletes, for instance, enter training sessions or competitions unconsciously repeating phrases such as:

• “I can’t do it”
• “What if the horse stops?”
• “I’m not capable”
• “I always mess up”
• “This isn’t for me”

The issue is that the mind operates through habit and tends to accept as true whatever we consistently tell ourselves—even when it is unhelpful.

These thoughts shift attention toward limitations rather than solutions. And when focus is driven by fear of failure or feelings of inadequacy, self-confidence inevitably declines.

The result?
Increased tension, reduced clarity, diminished connection with the horse, and less effective actions.

In simple terms, the mechanism looks like this:

“I’m not capable” → low confidence → tension → poor connection → mistakes

When a phrase is repeated frequently and automatically, it becomes a mantra.

As Anthony Robbins famously said:
“Where focus goes, energy flows.”

Where your attention goes, your energy follows.

This is precisely why mantras can be such powerful tools. When used effectively, they occupy the mind constructively and prevent self-sabotaging thoughts from taking over.

A well-crafted mantra creates mental direction.

To be effective, it should:

• be short (2–3 words)
• use empowering language
• be phrased in the present moment
• evoke a positive emotional state

The mantras you choose directly influence your state of mind.

A useful mantra helps bring attention back to the present, restore clarity, and rebuild connection. It becomes a mental anchor—a stable point to return to whenever the mind starts to drift.

Its strength lies in its simplicity.
The shorter, more concrete, and action-oriented it is, the more effective it becomes under pressure.

This is why, in mental coaching, mantras are often used as part of pre-competition preparation: they help athletes enter the arena with greater presence, confidence, and emotional control.

Here are some examples of effective mantras:

• Stop – Breathe – Solve
• Stop – Breathe – It’s OK
• Stop and come back
• Go and enjoy
• I’ve got this
• It’s OK
• Let’s enjoy this
• Focus – Rhythm – Enjoyment
• Legs – Rhythm – Direction
• Rhythm and Direction

Take some time to listen to yourself during the day or while riding: what phrases do you repeat most often?

Have fun identifying your unhelpful mantras—and start replacing them with words that genuinely support you, helping you feel better, stay focused, and remain present.

If you’d like, write to me and share your mantras.

And if you have any questions about mental preparation, I’ll be happy to answer.

Visit: www.evarosenthal.it

Follow @evarosenthalmentalcoach

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