The Fine Line Between Healthy and Unhealthy Stress In Teaching: How to Know the Difference
Understanding the Two Faces of Stress
Stress is often painted as the villain of modern work culture—something to be avoided at all costs!
But not all stress is bad.
In fact, some levels of stress can be beneficial, driving motivation, productivity, and resilience.
The challenge lies in recognising when stress shifts from being a helpful force to a harmful burden.
According to the NASUWT Teacher Wellbeing Survey, 84% of teachers reported increased work-related stress over the past year. The survey also indicated that 69% of teachers felt their job adversely affected their physical health. In contrast, according to research from UCL, only 44% of professionals in other occupations reported similar demands
According to the World Health Organization (WHO), stress-related conditions are among the leading causes of workplace absenteeism. Yet, many professionals—especially those in high-pressure environments like education—struggle to distinguish between stress that fuels performance and stress that drains well-being. So, how do we tell the difference?
What the Experts Say
Industry specialists widely acknowledge that stress exists on a spectrum. Dr. Kelly McGonigal, a health psychologist and author of The Upside of Stress, argues that our mindset about stress plays a crucial role in how it affects us. When we view stress as a challenge rather than a threat, we are more likely to experience it positively.
Similarly, Professor Sir Cary Cooper, an expert in workplace well-being, emphasises the importance of recognising when stress is beneficial and when it becomes detrimental. He highlights three key factors: control, recovery, and support.
If an individual feels in control of their workload, has time to recover, and receives adequate support, stress can be a positive force. However, when these elements are missing, stress can quickly spiral into burnout.
To make this distinction clearer, let’s break stress into two categories: healthy (eustress) and unhealthy (distress).
Healthy Stress (Eustress)
Helps you stay focused and motivated
Boosts problem-solving and resilience
Creates excitement and engagement
Is short-term and manageable
Improves performance when balanced with recovery
Unhealthy Stress (Distress)
Leads to chronic anxiety and fatigue
Causes feelings of helplessness and overwhelm
Lowers productivity and job satisfaction
Is persistent and without relief
Can result in burnout, illness, or withdrawal from work and relationships
Tia’s Journey from Positive Pressure to Burnout
Tia was a dedicated teacher who thrived in high-energy environments. She had always found challenge motivating, pushing herself to create engaging lessons and support students beyond the classroom.
The structured, positive stress she experienced helped her grow in her career. She embraced opportunities to improve, took on leadership roles, and found satisfaction in her work.
However, when her academy trust underwent a leadership change, the culture shifted drastically. The new focus became purely results-driven, with little regard for staff well-being.
Many colleagues left, increasing workloads for those who remained. Tia found herself taking on unpaid responsibilities, managing tasks that were beyond her remit. She disagreed with many of the changes on both a professional and personal level, but her concerns were dismissed as negativity or “trouble-making.”
At first, she tried to adapt, telling herself that she just needed to work harder. But the stress she had once thrived on no longer felt productive—it felt suffocating. She lost her sense of purpose, felt undervalued, and struggled to maintain the energy she once had. Her sleep suffered, she became irritable, and her passion for teaching began to dwindle. Eventually, exhaustion took over, leading to burnout.
Recognising the Red Flags and Making a Change
Tia’s experience is not uncommon. Many professionals fail to recognise the tipping point between eustress and distress.
So how can you tell when stress is becoming harmful? Here are some key signs:
Red Flags of Unhealthy Stress:
Persistent Fatigue – You feel drained even after rest.
Loss of Motivation – Work that once excited you now feels overwhelming.
Increased Irritability – Small frustrations trigger big emotional reactions.
Physical Symptoms – Frequent headaches, muscle tension, or stomach issues.
Difficulty Concentrating – Tasks that were once simple now feel impossible.
Emotional Withdrawal – Feeling disconnected from colleagues and students.
Loss of Work-Life Balance – Taking work home constantly or struggling to ‘switch off’.
Recognising these signs is the first step towards regaining control over stress.
How to Reclaim a Healthy Relationship with Stress
If you find yourself in a cycle of unhealthy stress, it’s essential to take action before burnout takes hold. Here are some steps to regain balance:
Reframe Your Mindset – Shift your perception of stress from an enemy to a signal. If stress is temporary and pushes you to grow, embrace it. If it feels endless and draining, it’s time to make changes.
Set Boundaries – Learn to say no to unrealistic demands. Tia struggled because she kept taking on more, despite knowing it was unsustainable. Protect your time and energy.
Prioritise Recovery – Healthy stress comes with recovery time. Make sleep, hobbies, and time off non-negotiable.
Seek Support – Whether it’s from colleagues, mentors, GP, or professionals such as a life coach, don’t navigate stress alone.
Identify Your Stressors – Pinpoint what’s causing your stress and assess whether you have control over it. If not, consider changes that could improve your situation.
Develop Coping Strategies – Exercise, mindfulness, and time in nature can significantly reduce stress levels.
Take the First Step Today
If you’ve read this and recognise the signs of unhealthy stress in yourself, it’s time to take action. You don’t have to wait until burnout forces you to stop—you can regain balance now.
Book a free session with me to talk through what’s causing your stress and create a plan to manage it effectively. Let’s work together to ensure stress drives you forward instead of holding you back.
Click here to book your free session
Final Thought
Stress doesn’t have to be your enemy. By learning to differentiate between healthy and unhealthy stress, you can harness its power while protecting your well-being. Don’t wait until burnout takes its toll—take control of your stress today.
