Just pretend you are at home! Don't put pressure on yourself. I know it is simple to say and not quite so easy to do. I tend to put all my concentration on preparing for the next move and so I just don't notice anyone standing at the side or even the judge!
I always, always try to be accurate. I generally picture myself a few strides ahead of where I really am (the future me!) performing the moves as I'm meant to. I have to say I don't really focus on my riding as such (nothing like thinking my legs are flapping or I need to pick my hands up etc) but more on the horse, I try to aim for soft and forward (not fast/quick/rushed but just willing and moving with purpose). The pony I ride rushes anyway so I constantly have in my head to think slower and steady. With Rubic I had to ask for the power but contain it more with my hand so she wouldn't rush instead. Remember the prelim tests are usually 4-5min long (it does usually give you a guide on the test sheet as to how long it should take), that is ages so don't feel you need to push him on to "make the time" or get it over and done with. You will NOT be marked down for being too slow. Unless you walked the whole thing I honestly don't think that would be possible! I find that 4/5 minutes feels like 1!
I sometimes use imagery in my head to calm myself down and picturing things going well is part of that but pick something that calms you down and helps you relax, picture a nice sunny beach with calming waves or lying in bed reading a book. I'm more of a "scientific thinker" though so for me concentrating on the next move or (or turn/line/jump when I'm jumping) is enough to stop my mind even thinking of panicking! I try to go through things logically in my head. For example; I might think "the next move is a 20m circle at B so a little half halt and I need to start asking for bend now, aim for "D", have we got the right bend, look where I'm going, aim for "E", do I have to ask for a little more energy, aim for "G", look where I'm going, we are going to be back at the track soon, aiming for "B" so I better think about a half halt so we don't go racing off down the side, thinking straight" blah, blah, blah. It is honestly a little running commentary of what I should be doing in my head. If something is going wrong don't panic just work out what to do to correct it - problem then solution. Don't let things spiral into negativity. For example (this usually happens when I ask for canter and she rushes off) "we are rushing, I need to steady her with a half halt but keep my leg on so she doesn't break" NOT "Gah, we're off, panic, what do I do? STOP! Ooopps, now we have over-excited welshie trot, ask for canter again, b*gger wrong leg, please stop tanking down the long side, oh well at least we are back to trot soon, that was a disaster". You just need to keep breathing!
That might seem like a bit of a ramble, that's usually how my head feels when I'm at dressage! I have to say though, I don't panic anymore and I do think that is partly to do with the fact that I just keep going out. The more you do it the less panicked you will feel!
