How school psychologists and teachers can manage testing-season stress using brain-based strategies

By the time March arrives, many educators feel as if the school year has shifted into overdrive. Testing season is approaching, seniors are hoping for the luck of the Irish as they count credits toward graduation, and end-of-year deadlines feel like jeans that won’t button. Stress levels rise for students and adults alike. The good news is that understanding how our brains respond to stressors can help us manage it more effectively—and even teach our students how to do the same.

Although we can’t eliminate stress from our lives, we can manage it with greater skill. In The Stress-Proof Brain (2017), Dr. Melanie Greenberg shares strategies for “rewiring” our brains to lead calmer and more peaceful lives. Many of these approaches can be shared with students who are learning to manage their own stress—especially during the academic equivalent of March Madness.

Understand How the Brain Responds to Stress

The first step in managing stress is understanding how our brains react to it. Four parts of the brain play key roles in shaping our emotional and behavioral responses:

• The amygdala, the brain’s alarm center (the part that says, “Danger, Will Robinson!” when the copier is simply jammed again)
• The hypothalamus, the brain’s manager that releases fight-or-flight hormones
• The hippocampus, our memory bank of previous stressors and their outcomes
• The prefrontal cortex, the brain’s “CEO,” helping us analyze situations and make reasoned decisions (or channel Bobby McFerrin—don’t worry, be happy)

Stressors come in many forms: major life events such as divorce or relocation, traumatic experiences such as injury or loss, chronic pressures like financial strain or heavy workloads, and even positive changes such as buying a home or welcoming a new baby.

Strategy 1: Practice Mindfulness

One powerful strategy for managing stress is mindfulness. Research suggests mindfulness can change neural pathways, strengthen the immune system, and improve overall life satisfaction.

Mindfulness involves observing experiences calmly and objectively. It is both an attitude and a skill that helps quiet the amygdala’s reflexive reactions.

A simple starting point is meditative breathing. Mindfulness also involves:

• Slowing down and focusing on the moment
• Observing before reacting
• Allowing yourself to be rather than constantly do

Strategy 2: Work With Your Emotions

Another key to managing stress is learning to process emotions in healthy ways.

The following grounding strategies can help calm the nervous system:

• Breathe in slowly for a count of four
• Visualize a peaceful place
• Pet or hug an animal while noticing its warmth and breathing
• Take a walk in nature
• Listen to soothing music

Allowing emotions in means acknowledging what you feel rather than pushing it away. Take several slow breaths and gently focus on the most stressful aspect of your situation. Notice areas of tension in your body and give yourself permission to experience these feelings until their intensity begins to fade.

Imagery can also soften emotions. Picture ocean waves rising to a powerful crest before crashing into white foam, then gradually becoming calmer. This visualization can create distance between you and the emotion.

Finally, express emotions in safe ways—drawing, journaling, or talking with a trusted friend--often leads to new insights and healthier coping strategies.

Strategy 3: Use Your Brain’s “CEO”

Your prefrontal cortex—the brain’s logical center—helps you learn from stressful experiences and respond more effectively over time.

One useful skill is cognitive flexibility, the ability to view situations in ways that help you cope successfully. Ask yourself:

• Am I viewing this stressor as a threat or a loss?
• Could I reframe it as a challenge?
• How have my past strategies worked in similar situations?
• How might a neutral observer view this situation?
• What would someone I know who handles stress well do in this moment?

Watch for Thinking Traps

Certain thinking patterns can intensify stress. 

Black-and-white thinking:

Ask whether something positive might emerge from a situation you are labeling entirely negative—such as a manure-filled room suggesting a beloved pony might be nearby.

Tunnel vision:

Avoid focusing on only one aspect of the problem. Step back and look at the larger picture. Don a life jacket as you fix the leaking boat.

Wishful thinking:

Rather than focusing on what you hope will happen, consider what is most likely to happen and how you can prepare. Bring extra life jackets.

Blaming yourself or others:

Instead of assigning blame, direct your energy toward constructive solutions.

Modeling Calm for Our Students

For educators and school psychologists, managing our own stress is not simply about personal well-being—it is also part of our professional responsibility. Students watch the adults around them for cues about how to respond to pressure, uncertainty, and setbacks. 

When we model calm thinking, emotional awareness, and healthy coping strategies, we teach lessons that extend far beyond the classroom. 

Calm is contagious—and in our schools, it often begins with us.

March may bring heightened demands, but it also offers an opportunity to pause, breathe, and practice the very skills we hope our students will develop. And if all else fails, remember: unlike March Madness basketball, nobody gets eliminated from the tournament of teaching.