Over the next two blogs, we take up the theme of Wellbeing and how students can be happy and successful in their school journeys. This involves maintaining a sense of perspective, seeking out a healthy balance across all weekly activities and learning how to manage stress.

Let’s start with stress because it has developed a bad reputation. Students facing exams frequently associate these with stress, failure and perhaps burnout. But stress isn’t inherently negative.

What is stress?

Stress is the body’s natural response to a perceived external threat or challenge. In evolutionary terms, it played a critical role in the survival of the human race by helping our ancestors to run faster, and to think more quickly and differently to other species. 

When our bodies experience stress, we produce chemicals (adrenaline and cortisol). These prepare us to react by boosting blood flow to key organs, such as the heart and brain, and to our muscles. This physiological process helps us focus on the task in hand and can ensure peak performance. Other stress-related hormones help to repair cells. 

Excessive and prolonged stress can be overwhelming but positive stress, also known as eustress, is beneficial.

Eustress occurs when stress levels are manageable, and it serves as a motivating force – not a source of distress or negative stress. Eustress helps people stay alert, energised and engaged. 

Eustress-related growth is part of life. It plays a crucial role in personal growth, skill development and goal achievement. People who learn about the potential benefits of eustress can cope with it much more effectively, leading to positive consequences for health and for performance. What then is involved in a Positive Stress Mindset?

Positive Stress Mindset

1. A reframed perspective based on the understanding that stress is both a catalyst for growth and a useful tool that aids in preparation and performance. 
2. Improved competencies to cope with specific situational stressors related to school e.g., better revision/exam techniques, including planning.
3. Better self-awareness and self-regulation, especially when it comes to negative thoughts. 

Physical manifestations of stress include increased heart rate, headaches and muscle tension. These are part of the academic journey and accepting them means that we can recognise and work with stress, rather than against it. 

Negative stress, and distress, arise when stress is prolonged, leading to anxiety, or when it becomes chronic. Physiological symptoms of this type of stress might include frequent headaches, stomach aches, shoulder pains, appetite problems, poor quality sleep, having negative thoughts or feeling overwhelmed. These may also represent a more persistent state of anxiety. If a student exhibits any of these symptoms over a period of time, then trusted adults such as parents/guardians or teachers should be able to respond appropriately and source additional help, where needed, to bring anxiety levels under control. 

Strategies for embracing eustress related to exams

How can we embrace eustress and use it effectively for exams?

1. Use stress-related energy to set specific, manageable study goals. EG Break tasks into small, achievable steps to prevent the feeling of being overwhelmed.
2. Frame exam stress as an opportunity for students to demonstrate what they can do as opposed to what they cannot do. After all, every exam entry is an opportunity to gain more marks. Instead of saying “I’m so nervous” or “I’m panicking”, positive stress language might include “I want to see how well I can do”. Positive self-talk also includes statements such as “I have managed challenges before, and I can handle this too” and “Stress is helping me stay focused”.
3. Practice eustress management such as deep breathing exercises e.g., inhale deeply for up to 4 seconds, hold for 4 and exhale for six seconds. This is especially helpful when some of the physiological symptoms of stress become apparent. 
4. Use stress as a signal to adjust the approach to exams. If a student feels overwhelmed, use this as feedback and explore how they are managing time, whether there is balance in their weekly activities and if any additional support is needed. 

In our next blog, we examine three Wellbeing strategies for feeling happy, healthy and connected.But, for now, it is important to remember that we should not throw the baby out with the bathwater when it comes to stress.

Stress is a natural part of academic life, and it doesn’t have to be the enemy. By understanding the benefits of positive stress, adopting a positive stress mindset, and using practical strategies, students can turn exam-related stress into a tool for success. Stress is part of the human journey of growth.

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