Menopause and Horse Riding:
How to Stay Confident in the Saddle
For many women, horse riding is more than just a sport—it’s a passion, a lifestyle, and a source of freedom and joy. Unlike many other sports, equestrianism allows us to compete well into later life, with Olympic riders often in their 40s, 50s, or even 60s. However, there’s one major life stage that isn’t often talked about in the equestrian world: menopause.
Why Menopause Matters for Riders
Menopause typically happens between 35 and 65, and while every woman’s experience is different, it can bring a host of physical, emotional, and cognitive challenges. If you’ve found yourself struggling with confidence, experiencing more anxiety in the saddle, or feeling physically less capable than you used to, you’re not alone.
A recent study of over 1,600 female equestrians found that menopause symptoms were having a real impact on riding. Some of the biggest challenges included:
✅ Joint pain – making riding uncomfortable or even painful.
✅ Weight gain – affecting balance, fitness, and self-confidence.
✅ Anxiety and loss of confidence – leading some women to stop competing or training.
✅ Sleep disturbances – causing fatigue and difficulty concentrating.
These symptoms were so significant that one in three women had stopped riding altogether, either temporarily or permanently. Riskier disciplines like showjumping and eventing saw a 50% drop in participation, and many riders also gave up coaching because they felt too self-conscious or unable to cope with criticism—even when constructive.
“I Feel Lost”—The Emotional Toll of Menopause on Riders
One participant in the study shared:
“I have three of my own horses… my top horse is ready for Grand Prix, but this year I’ve lost all desire to ride, as if I’m suddenly too exhausted to do it… I feel lost.”
If this resonates with you, know that you’re not alone. Menopause can bring a deep sense of frustration—not only because of the physical symptoms but also because of the impact on confidence, motivation, and enjoyment of riding.
Why This Isn’t Talked About Enough
One of the biggest findings from the study was the lack of awareness and support within the equestrian world. Riders often feel isolated, embarrassed, or unsure where to turn for help. Coaching, which should be a supportive and confidence-building experience, is often abandoned because riders feel they can’t handle feedback the way they used to.
One rider put it simply:
“I avoided certain coaches who I once would have tolerated, but I don’t feel as robust to cope with criticism anymore.”
This is a big deal because confidence is key in riding. The horse picks up on our emotions, so if we’re feeling anxious, overwhelmed, or lacking in self-belief, our horses will notice—and that can affect performance and enjoyment.
How to Ride Through Menopause with Confidence
The good news is that there are ways to navigate this transition while staying in the saddle. As a hypnotherapist, NLP master practitioner, sports psychologist, and riding instructor, I’ve worked with many women who have found their love of riding again by tackling menopause-related challenges head-on.
Here are some approaches that may help:
🧠 Hypnotherapy & NLP – These techniques help retrain the subconscious mind to reduce anxiety, rebuild confidence, and develop a positive mindset in the saddle. If you’ve been avoiding jumping or feel nervous hacking out, this can make a real difference.
💭 CBT for Insomnia & Sleep Issues – If menopause is affecting your sleep, it’s no surprise that fatigue, brain fog, and poor concentration are following you into the arena. Cognitive Behavioural Therapy for Insomnia (CBT-I) is a proven method to improve sleep quality naturally.
💊 Exploring HRT & Medical Support – Some riders in the study found Hormone Replacement Therapy (HRT) helped them regain their energy and confidence. However, not all GPs are well-versed in menopause treatment, so it may be worth seeking a specialist.
🤝 Finding the Right Coach – A supportive, understanding riding instructor can help rebuild confidence rather than undermine it. If you don’t feel comfortable with your current trainer, it’s okay to find someone else who better understands your needs.
Let’s Start the Conversation
Menopause is a natural part of life, but it shouldn’t mean the end of riding. By raising awareness, supporting each other, and seeking the right help, we can ensure more women stay in the saddle for longer—both competitively and for personal enjoyment.
If you’re struggling with confidence, anxiety, or any menopause-related challenges affecting your riding, I’m here to help. Through hypnotherapy, NLP, and sports psychology techniques, we can work together to restore your confidence, overcome anxiety, and keep you riding at your best.
Let’s chat—drop me a message, and let’s get you back to feeling like yourself in the saddle. 🐎💙
Sherree Russell (BSc(hons) Clinical Hypnosis, NLP Master Practitioner, Sports Psychologist & Riding Instructor BHS AI, Int SM)
Understanding Anxiety and Panic Attacks - Empowering Yourself with Knowledge (and a Little Humour!) added November 2024
If you suffer from anxiety or panic attacks, you’re not alone—and you’re certainly not “broken.” Anxiety and panic are natural reactions, deeply ingrained in the human experience, even if they sometimes kick in at the wrong times. Understanding why your body reacts this way and viewing these sensations as protective, rather than harmful, can empower you to handle these moments with strength and even a bit of humour. Let’s dive into the purpose of anxiety and panic, why it shows up the way it does, and some tips for regaining control.
Why Anxiety and Panic Happen
Anxiety and panic aren’t “disorders” in themselves. They’re natural reactions that our ancestors relied on for survival. Picture our early ancestors suddenly confronted with a wild animal. Their bodies would respond by preparing to fight, flee, or freeze, giving them the best chance to survive. These reactions are so ingrained that they still activate today—even when the “danger” might be a stressful meeting or an uncomfortable conversation.
What Happens During a Panic Attack?
A panic attack is like your body’s emergency system firing up, even if you’re safe. Here’s how it works:
• Rapid heartbeat and breathing: Your body is preparing for quick movement, as if you needed to run or fight.
• Sweaty palms: A little extra grip to climb or escape if needed.
• Feeling “stuck” or frozen: If the “danger” feels overwhelming, your body might freeze first, a bit like hitting pause to decide your next move.
• Digestive upset (and here’s the messy part): Just like other animals, when humans experience intense fear, the body loosens its sphincter muscles, lightening the load by encouraging an exit from… well, let’s just say, both ends. And while the original purpose of this was to help you get away quickly—nothing slows you down like a full stomach! —it also has the bonus effect of making you a bit less appealing to predators. After all, what wild animal wants to dine on something that’s “marked its territory” so dramatically?
Seeing these symptoms for what they are—your body’s overly enthusiastic attempt to protect you—can help you view them with a little less fear and maybe even a smirk. Your body is only trying to help, even if it feels like it’s overdoing it!
You Are Not Alone: Anxiety is Common
Many people experience anxiety and panic, but because it can look different from person to person, it may feel isolating. Knowing that others feel the same, even if it shows up differently for them, can make these feelings less lonely.
Reframing Your Symptoms
Let’s take a fresh look at some common symptoms:
• Fast breathing and heart rate: Preparing for action, even if the action is imaginary.
• Sweaty palms: Great for grip if you’re about to climb (though perhaps less useful at a meeting).
• Racing thoughts: Your mind is in “quick decision/ reflex mode,” simplifying your choices to either “fight” or “flee.”
These reactions are like your body’s automatic alarm system—just a bit oversensitive. The goal isn’t to turn it off but to reset it so it only sounds when truly necessary.
Breaking the Fear Cycle
Anxiety and panic often come with a “fear of the fear” itself. When you understand your body’s quirky survival tactics, you can meet these sensations with a little humour. The next time you feel panic rising, try thinking, “Ah, my body’s just prepping me for the next big escape!” Or “My ancient survival system is ready to help me dodge that tiger in the break room!” Humour doesn’t erase anxiety, but it can lessen its intensity, helping you move from dread to amusement.
Moving Forward: Empowerment and Practice
Learning to work with panic takes time, but practice helps. Each time you acknowledge these survival tactics with less fear, your body learns that it can stand down. It’s not about “curing” anxiety but rather realigning it with reality. With understanding, these reactions stop feeling so overwhelming, making room for more peace and control.
Final Thoughts
Remember, anxiety and panic aren’t enemies—they’re parts of you, just a little overzealous in their protective efforts. By reframing these responses as quirky body quirks rather than flaws, you can regain a sense of control and maybe even a laugh along the way. With each step, you’re moving toward a life where anxiety is just one small part of a bigger, healthier picture.
How We See Ourselves Affects Anxiety and Depression updated October 2024
The way we see ourselves, called self-concept, has a big effect on our feelings. If you struggle with anxiety or depression, understanding your self-concept can help you feel better.
Here are the three main parts of self-concept:
- Self-Esteem: This is how much you value yourself. If you have high self-esteem, you feel more confident and positive. If you have low self-esteem, you might feel sad, guilty, or not good enough, which can make anxiety and depression worse.
- Self-Efficacy: This is your belief in your ability to handle problems. If you believe you can deal with challenges, you’re likely to feel more in control and less anxious. If you doubt yourself, you may feel helpless, which can increase anxiety and depression.
- Self-Identity: This is how you see yourself in your roles, like being a parent, partner, or worker. When you feel good about your roles, you feel positive emotions. But when something challenges these roles, like losing a job or a relationship, it can lead to confusion, frustration, or sadness.
Gaps Between Who You Are and Who You Want to Be
Psychologist E. Tory Higgins explains that we often have different versions of ourselves in our mind:
- Actual self: Who you think you are right now.
- Ideal self: Who you want to be.
- Ought self: Who you think you should be.
When there’s a gap between who you are and who you want to be, it can cause negative emotions. For example, if you don’t feel like you’re living up to your ideal self, you might feel sad or frustrated. If you think you’re not living up to who you should be, it can lead to guilt and anxiety. These gaps can make anxiety and depression worse.
Positive vs. Negative Self-Concept
If you have a positive self-concept, you’re more likely to feel good emotions, even during tough times. People who see themselves in a positive way usually handle stress better and feel more balanced.
A negative self-concept, however, makes anxiety and depression worse. If you see yourself negatively, you might feel more anxious or sad, and you may see normal situations as threatening. This can create a cycle where negative thoughts and feelings keep feeding each other.
How to Feel Better
Changing the way you think about yourself can help you feel less anxious and depressed. Start by being kind to yourself, setting realistic goals, and recognizing your strengths. Over time, this can improve how you see yourself and help you feel more positive emotions.
By making small changes in how you think, you can start to break the cycle of anxiety and depression, and feel more in control of your life.
Rethinking Depression:
Why the Chemical Imbalance Theory Doesn’t Hold Up
For decades, we’ve been told that depression is caused by a chemical imbalance in the brain—specifically, a deficiency of serotonin. This idea has been widely accepted, largely because it was promoted by the pharmaceutical industry and endorsed by medical institutions. But according to a major review of research by Professor Joanna Moncrieff and Dr. Mark Horowitz (UCL Psychiatry), there’s no solid evidence to support this theory.
What Does the Research Say?
Their study systematically reviewed decades of research on serotonin and depression, examining everything from serotonin levels in the brain to genetic factors. The findings were striking:
- No evidence suggests that people with depression have lower serotonin levels than those without depression.
- Studies on serotonin receptors and transporters—key components of serotonin function—do not show a consistent link to depression.
- Lowering serotonin levels in healthy volunteers did not induce depression, challenging the idea that serotonin deficiency causes the condition.
- Genetic studies also failed to find a link between depression and serotonin-related genes.
Perhaps most surprisingly, some research suggests that long-term antidepressant use might actually lower serotonin activity, rather than increase it.
If Not Serotonin, Then What?
The review raises serious questions about why antidepressants work at all. While selective serotonin reuptake inhibitors (SSRIs) do temporarily increase serotonin levels, this doesn’t mean that low serotonin is the cause of depression. The authors suggest that antidepressants might act more like emotional numbing agents rather than directly treating depression. And given that studies show antidepressants are barely more effective than placebos, it’s unclear if they do more good than harm.
Why This Matters
This research challenges one of the most enduring myths about mental health. If depression isn’t caused by a chemical imbalance, then the way we think about treatment needs to change. Overemphasising a biological cause can actually increase stigma and make people feel less hopeful about recovery. Instead, recognising the role of life events, stress, and psychological factors may offer a more holistic and empowering approach to mental health care.
So, what’s the takeaway? Depression is complex, and there’s no single “chemical fix.” Understanding the true causes and effective treatments requires a broader perspective and considers the full picture of our lived experience
His wife begged him to try hypnosis. It turned Cameron Davis’ career around in two weeks
By Adam Pengilly
At face value, there shouldn’t be much wrong with Cameron Davis’ life. Happily married, a multimillionaire travelling the world playing his chosen sport, a top 12 finish in The Masters, the world’s biggest golf tournament (maybe The Open excluding), well under par in the bigger picture of things.
But two weeks ago, he was so down on his sport and how hard it was to get a little white ball in the hole, he started speaking to a hypnotherapist. His wife, Jonika, had been spouting the benefits.
Australian golfer Cam Davis almost sunk a long-range birdie putt as he fought to hold a lead at the Rocket Mortgage Classic.
Finally, Davis caved.
“She felt like it helped her a lot,” Davis said. “I resisted for quite a long time. But I decided my game was going in the wrong direction, and I was feeling more and more stressed day-to-day with my golf. I was kind of falling out of love with the game a little bit. My career trajectory was not where I wanted it.”
It’s not hypnosis as most people would assume.
Davis wasn’t being paraded on a stage in front of hundreds of people, spontaneously break dancing to Jean-Martin Charcot’s command, mocked to a gallery in fits of laughter.
As he explains it, he walks through a deep meditation where you think about situations you want to deal with better, like when he launched his fairway wood to the green with his second shot of the par-five 14th hole in the final round of the Rocket Mortgage Classic, only to see it clamber back into the water. Australian Ian Baker-Finch was incensed in commentary, claiming no ball should land on a green like that and roll back into a watery grave without thick grass to stop it.
Davis dealt with it, maybe because he’d already seen it.
“My golf has come from a pretty rough place to where it’s at,” Davis said.
“It had been a long time since I’d won, and I wasn’t playing anywhere near good enough golf to keep up with the best players in the game. We’ve only been working together [with his hypnotherapist] a couple of weeks, and I’ve almost gone from almost disliking the game to feeling like I’ve got a bit of the magic back.
“It’s been a huge difference.”
On Monday morning (AEST), Davis won his second PGA Tour event in Detroit, the same event he won three years ago for his maiden win in the United States. This one felt like it meant more.
American Akshay Bhatia (-17) three-putted for the first time all tournament on the 72nd hole, blowing the chance to head to a play-off with Davis (-18), who finished with two-under 70.
“Just a little bit of nerves, honestly,” Bhatia said. “I’m human.”
Maybe hypnotherapy will help?
Davis’ treatment came after missing the cut at the PGA Championship and US Open the past two months. He sprayed it everywhere for a seven-over start at Pinehust No.2 in the US Open and thought there must be a better way.
It was enough to beat Bhatia, fellow Australian Min Woo Lee, American Davis Thompson and England’s Aaron Rai, who all shared a tie for second. It was the first time an Australian had won on the PGA Tour since May last year (Jason Day in the Byron Nelson Classic).
“It’s been a long few years of really not recapturing that magic,” Davis said. “To be back here, it feels extra special.”
