BACKFrom the Counselling Team at Rangitoto College
As we move towards the end of Term 2, many of our senior students are feeling the weight of a demanding academic schedule. Internal assessments are stacking up, expectations (both internal and external) are high, and for many, there’s the added stress of deciding what comes next—whether it’s university, trades, gap years, or stepping into the workforce. It’s a time of pressure, change, and uncertainty, and it’s perfectly normal for students to feel overwhelmed.
To our students: please know you’re not alone. This season can be tough, but there are ways to manage the stress and move through it with strength and resilience. One helpful strategy is to prioritise and plan your workload. Try using a weekly planner or spreadsheet to sort tasks into three categories: those due in the next 1–3 days (Urgent), those due in the next two weeks (Coming Up), and those on the horizon. Don’t forget to schedule time for activities that bring you joy—whether that’s sport, music, a walk, or time with friends. These moments are not a distraction from study; they’re essential for maintaining wellbeing.
If you receive a mark that feels disappointing or frustrating, take a breath. One assessment does not define you or your future. In fact, setbacks are part of the learning process. The most successful people are often those who’ve experienced failure and used it as an opportunity to grow. Reflect on what happened, think about what you could do differently next time, and don’t be afraid to ask for help. Talk to someone—a friend, a teacher, a whānau member, or one of us in the Counselling Team. You don’t have to figure everything out on your own.
Physical activity is also a powerful tool. Moving your body helps reduce stress and boosts your mood and concentration. Consider using the 50:10 method—study for 50 minutes, then take a 10-minute break to recharge. And most importantly, remember that rest is not a reward—it’s a necessity. Sleep helps consolidate learning and restore your emotional and physical energy. Aim for consistent sleep patterns and try to disconnect from screens before bed to give your brain the rest it needs.
To our parents and whānau: you are a steadying presence in your teenager’s life. During times of high stress, young people can become irritable, withdrawn, or overly perfectionistic. That’s not a reflection on your parenting—it’s a sign of the pressure they’re under. Your calm support can make all the difference.
Sometimes the best way to help is simply to listen. You don’t need to fix everything. Just being present, listening without judgement, and showing you care can be incredibly grounding for a stressed teen. If your child receives a disappointing mark, try to reframe it with them—not as failure, but as a chance to learn and build resilience. You might say, “What could you learn from this?” or “What support would help you next time?”
Encourage balance in their week: enough time for study, but also rest, exercise, and connection. Share meals when possible, and look for opportunities to check in with open-ended questions like, “How’s your energy this week?” or “What’s feeling most stressful for you right now?” Most importantly, remind them that their worth is not measured by their academic results. Recognise and affirm their strengths in other areas—kindness, creativity, problem-solving, humour, or perseverance.
If you’re concerned about how your child is coping, please don’t hesitate to contact the Counselling Department. We’re here to support you and your child through this demanding time. You may also wish to speak to your GP or seek other professional advice if you have wider concerns about their wellbeing.
Stress is real—but so is the support that surrounds your tamariki. With guidance, empathy, and perspective, this time of pressure can also become a time of growth.
I also include a SchoolTV special report on Health Study Habits. Although I have shared this before, it is a useful one to revisit and consider some of the insights that Dr Emma Woodward, child and adolescent psychologist has to share on this topic.
Ngā mihi nui,
The Counselling Team
Rangitoto College
