Tips, tricks & tools

from the confident rider team

CREATING CONFIDENCE: DEVELOPING SELF-ACCEPTANCE - November 2020

This is written exercise in word document format.

You can download it, edit it and complete it at your leisure.

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It will help you to build your confidence by understanding how it is created and how it can be influenced by your self-talk.

The following are a number of statements to promote self-acceptance and with increased self-acceptance comes increased confidence.

Consider each statement carefully.

Think about each statement in relation to developing your own self acceptance. Remind yourself regularly of these statements.

Choose your favourite statements, write them out and pin them up as a reminder. You may like to create some new positive self-statements and add them to the ones below:

Stress Management

 

If you feel stressed and tense, this could transfer to your horse!

 

Remember,  if you’re going to be at the yard or stable for a long time,

take food and water with you!

All our self-hypnosis sessions include deep relaxation techniques.

 

 

Refueling tips:

 

Vitamin B is good for the nerves; this is found in vegetables, wholemeal bread, beans, dairy produce, and eggs.

 

Natural foods help the immune system: fresh vegetables and fruit, whole grains some protein and olive oil or vegetable oil.

 

Some foods are particularly good for stress relief:

Bananas, Mackerel, Marmite, Chillies, Citrus fruits, Wholemeal bread, Oats, Brazil nuts, Lettuce, and Leafy green vegetables.

 

Processed foods are NOT good for you; they tend to be high in sugar, white flour, saturated fats, and artificial additives (E numbers).  Too much sugar and salt can cause ill health and mood swings.

 

When you eat is also important:

If you miss a meal, especially breakfast, blood sugar levels fall so low that the brain can’t function properly; you may feel irritable and have more accidents or even faint.

 

Always stop to eat, even if it’s only for ten minutes.  Make sure you chew your food properly and enjoy it.  Eating in a rush can trigger the release of stress hormones as well as causing indigestion.

 

Avoid excessive over eating, seesaw dieting and constant comfort eating.

 

Fluids: You must drink 4 pints of water a day.  Water allows the kidneys to flush out excess hormones and toxins. It helps prevent serious illnesses and slows down the ageing process.  It has even been seen to help remove wrinkles!!!

 

Caffeine: is a stimulant and triggers a stress response in the body, Tea contains caffeine as well as coffee, but it has some positive benefits, so can be drunk in moderation.

 

Alcohol: in small amounts can be relaxing, if however, you drink more than the recommended limits (3-4 units per day for a man and 2-3 for a woman) your health is at serious risk and the “down” that follows the “high” is an accelerator for stress and can cause depression.

 

Smoking: well…you guessed it…it’s bad news.  Toxins in smoke, not to mention the additives to the tobacco, raise the heart rate and cause stress to the entire body.  Like caffeine, there is a short-term lift, but a long term low, the low then makes you need another cigarette, and the cycle goes on.

You may also find it helps if you can manage your time more effectively.

Here are some useful time-management ideas:

 

Top 10 Time Management Tips at work.

 

  • say no to extra tasks

  • allow 10% of your time for unforeseen tasks

  • don't take responsibility for other people's workload

  • start a job only when you have time to finish it

  • delegate, delegate, delegate

  • be brief on the phone

  • don't waste time chatting in the corridor

  • start meetings on time

  • avoid time wasters

  • Prioritise, prioritise, prioritise.

 

Remember also to ask for support when you need it and aim to keep work in perspective.

Finally, if none of this works, you may need to think about looking for a better employer.

Interesting Facts and figures

  • The average employee works seven hours a week for nothing.1

  • Britons work the longest hours in Europe.1

  • Only one in eight people who works long hours say they do so because they genuinely enjoy their jobs.2

  • One-third of employees suffer sleepless nights due to stress.1

  • 55% of full-time employees say that work-related stress makes them bad-tempered at home.1

  • More than two million workers say their bosses are so overworked they don't really have time to manage their staff properly.1

  • More than 50% of people say they find it hard to cope with the pressure of work.1

  • Most managers think that working long hours is unacceptable but necessary for their career.3

 

Figures from

  1. TUC

  2. Chartered Institute of Personnel Development

  3. The Quality of Working Life 1999 survey, the Institute of Management.

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