The Olavian Wellbeing Journal - 2026

The Wellbeing Journal

February 2026

February 2026

Mrs Maxwell

FOREWORD

Wellbeing Journal / Issue 9

Welcome to the ninth edition of our Wellbeing Journal It feels quite remarkable to be able to say that this initiative has now been running for nine years Looking back, it is hard to believe how far it has come, and I feel incredibly proud to be part of something that continues to grow, adapt, and remain so relevant to the lives of our young people.

Students will often say that, as a school, we talk about wellbeing a lot, that it is a message they hear repeatedly and in many different forms While that may be true, it is also exactly why it matters Wellbeing should not be something that is hidden away, only discussed when things go wrong, or treated as an afterthought. Talking about it openly, recognising its importance, and normalising conversations around mental health are all crucial. Society’s understanding of mental health has evolved significantly over time, and this is a journey that is still ongoing Schools have an important role to play in helping shape that understanding for future generations

It was particularly interesting this year that, as a school, we had already planned to focus on building and supporting resilience in young people, at the same time as both the Government and the Local Authority identified this as a key area for development Resilience does not mean that life will always be easy or free from challenge; rather it means being able to acknowledge that there will be times of stress, pressure, and difficulty, and learning how to face those moments, manage them, and move forward. Instead of seeing every challenge as “suffering from anxiety,” we want to help students recognise difficult periods for what they are, hard and sometimes uncomfortable, but also temporary and manageable with the right support

Understanding how to look after our mental health is just as important as knowing how to care for our physical health At the same time, we must continue to raise awareness that some people do struggle significantly with their mental health, often in complex and varied ways. No one should feel that they are facing those struggles alone This is why signposting support, sharing information, and encouraging open conversations remain such an important part of our work

One idea we have continued to promote is that every student should have their “Fab Five”, five people, both inside and outside of school, whom they can talk to and reach out to whenever big or small things arise Knowing there are people who will listen, support, and care can make an enormous difference, and that sense of connection is something we actively want to nurture All this links closely to the school’s vision of success, happiness, and community By working together and supporting one another, we hope everyone feels a genuine sense of belonging. From that sense of belonging, confidence can grow, wellbeing can be strengthened, and success, in whatever form that may take, can follow

Finally, thank you to everyone who has contributed to this journal in any way Sharing your thoughts, ideas, and experiences is a privilege, and it is what makes this publication so meaningful. I am especially grateful to Alicja, whose dedication and commitment to bringing this journal together has been truly inspiring As a Year 13 student it is important to recognise that Year 13 can be an intense and demanding time, with academic pressures, university applications, and important life decisions, all competing for attention. Yet Alicja approached this project with positivity, organisation, and care. Her efforts are a testament to her character, and I have no doubt she will go on to achieve great things.

Enjoy the read and I look forward to many more years of this journal’s publication

THE THE ENEMY ENEMY THE ENEMY

Them. They savagely scuttle, As I flee. Helplessly, running. A shadow of myself Tells me to give up, But only fuels my hatred. Despising the enemy.

An examination

Looms haughtily over me Intimidating, laughing insinuatingly Mercilessly, But I strike first, punch, I pass the test, Defiant, I continue. Dismissing the enemy It returns, Another test, And another. A blow Right to the face; I cringe, curling into a ballCritically wounded.

I cannot stand the resistance Begging the enemy So I live without life. The stress continues relentlessly I become a servant to work. Nothing matters. Friends, family and freedom. Abandoned me. A husk of a person. Oblivious to the enemy Stop. Be aware of yourself. Be in order. Don’t lose control to stress. To anxiety, to depression. The true enemies of life And don’t become your own enemy. Love the enemy. 7

MASTERING PRODUCTIVITY

How Being an Organised Student Can Boost Your Wellbeing

All students get stressed about exams – it's completely understandable For many of us, major assessments like GCSEs and A levels feel huge, sometimes even life-defining And while we often hear the phrase “exam results don’t define you,” the pressure to do well is still very real In a school like ours, exam season can become one of the most stressful and intimidating periods of the year It’s during these times that our wellbeing is tested the most

Long hours of studying combined with less time spent with friends can take a toll But the opposite – barely studying and socialising constantly – might feel great in the moment but risks leaving you disappointed on results day, which isn’t good for your wellbeing either The real challenge is finding the balance between working hard and doing the things you enjoy Students who manage this balance tend to be some of the happiest and healthiest individuals around

I’d love to say I’m one of those perfectly balanced students, but I’m not What I have developed, though, are routines that help me inch closer to that ideal And almost all of them begin with one simple principle: start early

Starting your exam prep early is one of the most impactful ways to protect your wellbeing It gives you enough time to learn everything thoroughly without sacrificing sleep, exercise, or the activities that keep you grounded Even something as small as 30 minutes of revision a day can make a huge difference Over time, those short sessions build real knowledge and help you form consistent study habits As exams get closer, you’ll naturally find it easier to extend those sessions to an hour or more

From a revision strategy point of view, starting early allows you to take full advantage of active recall and spaced repetition – the two pillars of effective learning By spreading your revision out over weeks and months, you’re helping your brain store information in your long-term memory This means you’ll need less time later to revise the same content, giving you more space to rest, relax, and enjoy yourself That alone is a major boost to your wellbeing Starting early also means you can cover all of the content properly instead of cramming or skipping topics. Few feelings are more comforting than walking into an exam room knowing you’re genuinely prepared. That confidence makes it much easier to get a good night’s sleep before an exam, which leads nicely to the next point: never sacrifice sleep for revision.

Cutting sleep to revise is one of the worst things you can do for both your wellbeing and your performance. Sleep allows your brain to recharge, consolidate memory, and reset for the next day. Without enough of it, your concentration, mood, and motivation suffer. If you begin revising early, you won’t feel pressured to stay up late or “burn the midnight oil,” and you’ll avoid late-night screen time that disrupts melatonin, the hormone that makes you feel sleepy

Another part of life students often sacrifice during exam season is exercise Physical activity is incredibly important: it reduces stress, boosts your mood, and keeps you physically healthy Sadly, many students stop going to the gym or quit sports teams in the run-up to exams But if you prepare early, you don’t need to give up the things you enjoy In fact, keeping up with exercise often improves your focus and makes your revision more effective In conclusion, starting your revision early has a chain of benefits that stretches far beyond good grades It reduces stress, protects your sleep, preserves time for hobbies and socialising, and ultimately boosts your wellbeing Being an organised student isn’t just about being academically successful, but about maintaining a healthy, enjoyable lifestyle throughout the exam period With early preparation, you can do both

Shapes & Colours

What are emotions?

Vivaan Nigam

Are they notions? Are they ideas to put in motion? Or are they just... emotions? Who knows? Do you? Cause in some of our heads They’re just shapes and colours: Here are a few

Anger is a jagged stripe zooming into the night It empowers you, devours you And starts a fight

Happiness is a white oval Showing the world brand new Like a place that’s cared for and noble

Excitement is a bright teal crescent Sharp and bright like a fluorescent light No past and future, not now, just the present.

Sadness is a soft star Curved but with jagged edges Don’t worry, it doesn't go too far

So, what are emotions? The answer is up to you All we know is that they’re essential For telling you what to do

Some people find them useless And whilst they’re partly true, Those are the most dangerous kinds of truths

So, remember to listen to everything Every throb, every ache, every time Because all of it makes you.

Like Me

Eva Denbow

This is the time to re-invent myself.

Be smiley – but not too smiley –as that could look too creepy; too pick-me; or that I want everyone to like me. But I do. These people will be more like me. More like-minded, with similar interests, goals, passions, ambitions, they’re more likely to like me. I hope they’ll like me. Wait, no! I can’t say that. I need to just be myself, because if they like you, they like you, and if they don’t, then their loss.

Right?

And anyway, these people are more like me, so that means they’ll have to like me.

Right?

SLEEP NO MORE?

Where care lodges, sleep will never lie...

Some things which have helped me, which may help you if you’re suffering insomnia (nothing revolutionary and no guarantees, but doing some or all of these will give you a better chance of sleep being a better friend):

Keep regular sleeping hours: go to bed at a sensible time; get up at a sensible time

Allow half an hour to read before sleeping

If you can’t manage to avoid the electronics altogether, avoid watching anything when you’re winding down and find a podcast to drift off to instead

N.B. Your podcast needs to be in the Goldilocks zone – not so gripping it keeps you awake/enthralled; not so dull your mind starts wandering elsewhere For me, In Our Time is a fast-track to effective sleep Wake up in the middle of the night? Stick on another episode; at least then if you can’t sleep your mind isn’t raving about the injustice of insomnia, and you’ve probably learned something interesting

Avoid caffeine in the evening

Try to include some kind of exercise (it doesn’t have to be extreme) each and every day – it will help you earn your sleep

Don’t take your worries into your bedroom; pack them away literally, if you can, in your school bag (if that’s what causes the worries) or metaphorically if need be in your mind; this is why reading/podcasts help – they allow no room for the voices of worry to set up their typical tedious ramblings

Whatever other worries you have going on in your life, a good night’s sleep will help; a bad night’s sleep will do the opposite I hope if your own sleeve of care is raveled, that you find a thread, in sleep, that helps to knit it

PS Falling asleep in my lessons, tempting though it may be, is not the answer ; )

Wellbeing is often considered a private topic. Yes, it is about how you feel mentally and physically, and often relies on friendships, exercise and sleep. But wellbeing is also a fundamentally public and political topic. Personal habits affect the way you feel day-to-day, but phenomena such as climate anxiety and mental and physical health impacts of conflict are witness to the fact that the state of politics can have a huge impact on underlying national and personal wellbeing.

Firstly, wellbeing is shaped by collective infrastructure, whether healthcare systems, housing markets or education policy. The top three issues most commonly reported by adults in the UK are with the NHS (86%), the cost of living (also 86%) and

the economy (71%) (ONS, 2025). And all three issues are intrinsically linked to wellbeing The National Health Service, providing healthcare to all, has become a symbol of the state of British wellbeing, whether in its struggle to have beds for all patients during the Covid-19 pandemic, or in the lengthywaitlist for treatment

The cost of living, hitting the news recently with annual food inflation at 4.9% (ONS, 2025), might appear an economic figure, but for families it comes with a personal strain, creating

stress, poor diets and less money to save and enjoy, directly impacting wellbeing The economy’s performance can lead to lay-offs, pay increases or different levels of government investment in services, with personal consequences ranging from the loneliness and struggle of unemployment to more enjoyment and reduced anxiety with additional disposable income.

In addition, politics affects wellbeing in less tangible ways. When the consumer confidence index plunged after 2021, it wasn’t just an economic statistic, it was a measure of national wellbeing, showing how political decisions about inflation or energy prices can shape everyday anxiety.

On an even larger scale, a quintupling of

world uncertainty between October 2024 and September 2025 (World Uncertainty Index, 2025), a result of trade tariffs, geopolitical tensions and economic instability, may have led to significant impacts for people’s mental health. When people feel the future is unpredictable, we see declines in wellbeing People can’t plan in the long-term, they stress about their safety, the next meal or the world their children will inherit, rather than enjoying their lives.

Exercise & Endorphins

Arunima Karve

We’ve all experienced that high after playing sport, but what actually occurs in our bodies to cause this rush of happiness? In this article, I will delve deeper into the mechanism and structure of endorphins, and why exercise increases their levels within our brain and bloodstream.

Doing aerobic exercise stimulates the production of endorphins, aka happy hormones, which bind to the opioid receptors in our brain. This blocks pain signals and helps us feel a sense of euphoria From an evolutionary standpoint, this would have been a survival advantage during the times when humans would have had to run to escape predators (or other humans). Endorphins would be produced in anticipation to any pain they may have been about to feel from the muscle contractions taking place while running. The sense of calmness would have also allowed the fleeing humans to focus on the task at hand and not let panic overtake them (pun intended).

For anyone interested in the science behind endorphins, they are primarily produced by the hypothalamus and the pituitary gland. There are 3 main types of endorphins, α-endorphin, β-endorphin, and γ-endorphin Β-endorphin is the most well-studied and is thought to play the biggest role in causing a ‘runner’s high’. Something that I found interesting is that β-endorphin is both a neurotransmitter AND a hormone; its function depends on where it is produced and where it is released. Hormones are produced by glands and released into the bloodstream, whereas neurotransmitters are produced by neurons (nerve cells) so that they can communicate with each other and also bind to receptors in the CNS (central nervous system).

In terms of structure, all three forms of endorphin originate from the same precursor protein, proopiomelanocortin (POMC), which is made from 241 amino acids in its primary structure. B-endorphin is much shorter, with an alpha-helical secondary structure and 31 amino acids making up its primary structure

In terms of why exercise stimulates β-endorphin production, when the body is under stress (such as during exercise), another hormone (hypothalamic corticotropin-releasing hormone (CRH)) stimulates the production of the endorphin precursor protein (COMP) so that the anterior pituitary gland releases β-endorphin into the bloodstream (as a hormone). It is important to note, however, that scientists aren’t entirely sure of the complete workings of this pleasure-provoking protein, and there are likely other, more complex processes that are involved.

In summary, endorphins are proteins that serve as both neurotransmitters and hormones B-endorphin is the specific form of endorphin currently credited with causing the characteristic contentment we feel after exercising, and it originates from the COMP precursor protein, along with the two other forms of endorphin The release of endorphins during aerobic exercise provided a survival advantage for humans, enabling them to escape predators more efficiently and giving them a higher chance of survival Now, it still plays a role in relieving pain pre-emptively during physical exertion, but its comprehensive workings are still in the process of being understood.

IS COMPETITION HEALTHY?

Eashan Rautaray

Much of our secondary school education is stressful, subconsciously making choices of priorities, future paths and exams, fun memories and experiences My friends and I are at the uncertain point now where we have decided what we would like to pursue further, but without the safety net of a confirmation. With terms such as ‘even playing field’, ‘competitive advantage’ and numerous quotas being thrown about several times a day, so much of our hard work boils down to a game of numbers It is daunting hearing figures like ‘only 7 out of 100 applicants’ – a frantic competition to grab what little opportunity there is But is this constant competitive mindset actually healthy?

If someone asked me this, I would undoubtedly say yes. Years of being surrounded by amazing and talented friends has motivated me to push myself beyond my comfort zone several times. Equally it was imperative to learn that I couldn’t always try and compare myself with everyone

“Everyone is a genius, but if you judge a fish’s ability to climb a tree, it will spend its entire life believing it is stupid” In fact, some of my most cherished memories stem from my willingness to “climb the tree”, just because I was inspired by those exceptional achievements of my peers. I think it was the push to explore something new and for internal satisfaction, that I found myself doing more and more things over the course of my education.

On the flip side, it is incredibly important that I acknowledge the environment I was in suited me as a person massively. It is well-known that being overwhelmed by competition can lead to higher rates of anxiety, academic burnout and feelings of inadequacy or “imposter syndrome”

More recently, it was also found to discourage students from forming healthy relationships, and thus the risk of social alienation. Long term, this lack of intrinsic motivation leads to a mindset of performance over learning, to meet targets quietly given to them – and to not care about genuinely learning. Curiously, most of the impacts stated are academic/ work based. What about other forms of competitions – say arts, music, sport, theatre?

Almost instantly the subconscious ideas and languages in our head flip Not meeting a required threshold in an academic setting (“failing”) suddenly becomes “at least you tried your best”; it trivialises non-academic, creative pursuits and creates a hierarchy of characteristics you can excel in Suddenly, those who thrive in these more unique passions are reinforced with the idea that what they love is not as important as their main focus, always work or academics, almost a rat race in that sense. So who wins this race? Statistically the most represented person in the room.

According to a study published in the International Journal of

Educational Psychology (2021), competitive environments in schools can exacerbate gender disparities, especially in subjects traditionally dominated by one gender (e.g., maths and science). If you are less represented in a course, subject or passion, you are less likely to benefit from the positives of a competitive environment

This got me thinking about what the school could do to actively improve a competitive culture, that may harm more than benefit, but the answer is hidden within plain sight! The house system –something that rewards you both for trying something new and for excelling in a subject or art you are excited by. A culture where your identity is tied to a house such that your successes feel personal to propelling your house, but also one that rewards working together to win – a sum greater than its individual parts I believe it is precisely this culture that lets everyone thrive, and it is especially important to acknowledge the boundary between pushing yourself to be better to improve yourself and competing for the sake of a title.

Overcoming Seasonal Depression

Rebecca Wells

DAISY

Mrs Boyden

Those of you who may have your lessons in room 24 might have noticed this picture on the wall and might wonder why it is there

This is Daisy, and she was my dog for ten years until I had to have her put to sleep after a short illness on Monday 8th July 2024 It is a date that is etched in my mind

Daisy was a rescue dog, and she bounced into our lives when she was just a year old She had been found wandering the streets in Swansea when her owners no longer wanted her and had been brought to Bromley by Last Chance Animal Rescue, which is where we found her Despite the face looking like a well-behaved labrador, the rest of her was a mix of springer-spaniel and terrier! Trying to get her to do anything in those first few weeks was tough, and Ed and I did wonder what we had let ourselves in for, especially as our cat stayed hidden upstairs for a little while

But with time, Daisy became part of our lives She learnt to sit, to stay, to jump the fence and chase the cats next door! She learnt to snuggle, to find her treats, to let us know when she needed to toilet! She learnt to breathe while eating, she had spent time foraging on the streets so had to take food when she found it But she also had the cutest burp! She learnt to love and be loved, she learnt to enjoy the sun while sitting on the backdoor step, she learnt that the cat always didn’t want to play. She learnt how to swim, and swim she did There was one time she spotted a swan in the middle of Loch Fyne, so she chased it, it would fly away, and she would continue chasing It took Ed’s “Big Voice” and a couple of large stones being thrown into the water to distract her It was the knowing nod from a couple who had been watching us, that it had been amusing to watch!

So, why am I sharing this with you for the wellbeing journal? Our time with Daisy was special. She came into our lives when life was tough, where things we had yearned for, hadn’t happened, she became the reason to get out, to try new things, and in some ways to put all the love we had, into something that we hadn’t been able to So, when it was time to say goodbye, the hurt was immense, and even as I am writing this article I can still feel those same emotions, the journey home from school and then the walk to the vets. That still hurts But it is the memories that Ed and I have that we will cherish Every now and then one of us will say, do you remember the time ?

But what was also incredible and needed at the time was the support we had from family and friends, being able to reach out and say that this hurts, to get the hugs, the love, their memories There are people, here at school, and they will know who they are, who made it possible to get through those two weeks when Daisy became ill, the checking in to see how we were doing, the kind text, the prayers, the flowers left on the desk, so thank you!

As a Christian, my faith is important to me too and I can’t do life without that. I know that the God I believe in listens to my prayers, even those prayers about a much-loved pet

We all go through tough times and periods of immense sadness and not understanding why we feel like that The important thing that I have learnt is to reach out to people, to say “I need some help”

by Gabriel Tse

Digesting HAPPINESS

Powerful

In today's fast-paced world, it's easy to reach for comfort food when stress hits. But have you ever wondered if these indulgent snacks might actually be making your mental health worse?

For many years, the connection between food and mood was largely ignored by the medical field However, today the growing field of nutritional psychiatry is uncovering how our diet influences our mood and therefore our behaviour, and the role that gut bacteria play in that

Whether you’ve heard it referred to as the ‘second brain’ or the ‘microbiome’, the gastrointestinal system (gut) is more than just a digestive organ It is home to trillions of microbes (bacteria, fungi, viruses, and other microorganisms) that make up your

microbiome These little creatures don’t just help with digestion, they also send signals to the brain, through the gut-brain axis- the communication system that links the two organs via the vagus nerve, hormones, and neurotransmitters In fact, 95% of the body’s serotonin (a key neurotransmitter that helps regulate sleep and appetite, mediate moods, and inhibit pain) is produced in your gastrointestinal tract. And the tract is lined with a hundred million nerve cells, showing how the digestive system also guides your emotions, not just your food.

The function of these neurones and production of neurotransmitters like serotonin, is highly influenced by the billions of ‘good’ bacteria in your gut microbiome. These bacteria play an essential role in your health They protect the lining of your intestines, keeping toxins and harmful bacteria at bay Plus, they limit inflammation and support nutrient absorption from food Most importantly, however, they activate neural pathways that travel directly between the gut and the brain, so directly contribute to your emotions and cognition.

Highly processed foods, especially those rich in added sugars and fats, can disrupt the balance of different bacteria in the gut, with research showing that chronic overconsumption of these foods is linked to inflammation of the gastrointestinal tract

So, what can we do to help our gut thrive? The key is variety; diets rich in fibre, fruits, vegetables, and legumes provide essential nutrients to feed the beneficial bacteria of the gut and help them flourish.

In addition, fermented foods like yoghurt, kefir, kimchi and kombucha are packed with probiotics – the ‘good’ bacteria that are necessary for gut health Including these in your diet can further strengthen the gut-brain connection and help stabilise your mood.

Studies have compared "traditional" diets, like the Mediterranean diet and the traditional Japanese diet, to a typical "Western" diet and have shown that the risk of depression is 25 –35% lower in those who eat a traditional diet Scientists account for this difference because these traditional diets tend to be high in vegetables, fruits, unprocessed grains, and fish and seafood; have low amounts of lean meats and dairy; and are void of processed and refined foods and sugars, staples of the “Western” diets

The evidence is clear: what you eat can have profound impacts on your mental health By making mindful dietary choices, you can nourish both your body and your mind. As the science of nutritional psychiatry continues to grow, it’s becoming increasingly evident that we can improve our mood, manage stress and more through the simple act of taking care of our gut.

So next time you're feeling down, try reaching for a meal that supports your gut health Your body – and your mind – will thank you 23

Do You Know Who Sits at Your Tables?

As hard as it may be to believe, there was a world where I wasn’t an English teacher.

In fact, once upon a time, I was a rather sullen eighteen-year-old who, having taken an impromptu gap year, found herself at a loose end My younger sister, knowing I loved words, decided that I should put my time to use and assigned me the job of proofreading her English coursework. Over the coming months, I read countless essays, but the piece that stuck with me was one where she anthropomorphised mental health by creating a cafe where emotions were the gusts I remember finding the concept abstract but beautiful, and I was inspired to write a complimentary piece Needless to say, life got busy, and it’s only now – eleven years later – that I’ve finally decided to give it a go I hope you enjoy:

As you step inside, the bell above the door jingles announcing softly your arrival. It looks like a café The walls are a soft white, almost the colour of clouds, and there are four people seated at circular tables, lost in their thoughts The waitress stands behind the counter, and though you can’t see her face, the arch of her shoulders and the soft beige of her hair reminds you of a past shadow As you take a step forward, you trip and stumble into the seat at the table nearest the door But this seat feels uncomfortable, and though the girl sat at it invites you to stay, you make your excuses and move to the next table.

“Your usual.”

As if coming out of a trance, the girl ceases her etchings and looks up at the waitress who has made her way over with a piping cup of black coffee. She offers the waitress a smile in thanks, and that’s when she locks eyes with you

You’ve never felt so seen. It’s as if her eyes can detect all the hopes you had for yourself, and then a secondary feeling sinks in; the realisation that those expectations are heavy To have hope is to have pressure – the expectation that you’ll achieve and the fear of the void if you don’t Suddenly, you feel like the world is on your shoulders “I’m used to the heaviness by now” Her words catch you off guard, and you force yourself to muster three simple words in response:

“Who are you?”

She laughs under her breath and replies in a tone that is not unkind, but rather one a frustrated mother takes with a child: “It’s not a case of who I am, but what. Put simply, I am the part of you that deals with what the world expects of you, and thus what you expect of yourself I carry your bags, and quite frankly, they are full” You are a little stung by her words, but before you can respond, a softer hand is placed on your back. It’s one of the other customers.

“Why don’t you join me at my table? You’ll be more comfortable there” You don’t need to be asked twice You follow the girl to the corner of the café Looking at her feels like sinking into your grandpa’s sofa, Sinatra playing the soundtrack of sweet youth, leaving you both happy and sad at the same time. “As is the way with nostalgia” the girl says, voicing your thoughts as if they are one with her own You recognise her for what she is now: the bittersweet part of existence The longing for a place that exists only in your mind’s eye, the people and conversations rendered beautiful shadows, the words exchanged memories that fade with each second of time On reflection, she is worse: expectations shape your future, but nostalgia keeps you in your past, haunted by ghosts that are too familiar to give up. You don’t stay long at her table for fear of getting lost in what could have been

Anger sits at the third table. She lacks nuance, sharp and angular, and you can’t shake the feeling of wanting to hug her and tell her it will be okay “Will it?” she says, sensing

your presence “There is so much of me The world is on fire, and ignorance seems to be the currency of conversation these days” You do not argue You sit quietly, knowing that she is rarely allowed to take the wheel of your mind. She is volatile, and though perhaps the easiest to understand, she is not what will define you You will give her space, but she will not dominate You owe yourself better; you owe yourself the table you ran from: happiness.

She is the smallest of the girls in the room

Perhaps she has not been given the same space to grow as those who came before, but as you approach her now, you feel a fondness for her that you didn’t know you had She had felt like an alien concept for so long, something shiny that existed in books and in lands far, far away But when you look closely, you realise she has been there all along, waiting for you to take a seat at her table So, when she offers you a space, this time, you say yes, no longer afraid that you are not built for her world, realising now she was always meant to be a part of yours.

You don’t know how long you spend together, but when you hear the ring of the doorbell for a third time, you realise it is just you, her, and the waitress left. And so, you make your way to the counter to settle your bill As you approach the waitress, the realisation sets in; it is your younger self who stares back at you She looks tired, and you know what must be done You reach out for her, pulling her into a close embrace before pulling the apron over her head and placing it over your body instead Your younger self looks at you for a split second, smiles, and then is gone.

Happiness sits content at her table, the other three are empty, and as you prepare for your first shift in your Café of Mind, you can’t help but think: who will join us next?

That’s my story I hope I did my sister proud On a final note, I think it’s important to recognise that sometimes taking time to put pen to paper is the most cathartic way of processing emotions So don’t be afraid to spend some time in your Cafe of Mind We all have one, and we owe it to ourselves to get to know our customers in all their shade and beauty

Tamas

He’s known as woe

He roams the halls alone

He stays inside,

Inside his shell he resides, And he keeps to himself

Slowly spiralling away, Cold, distant he felt,

Like a bleak winter day

He’s known as joy

As jolly as a little boy

Friends call his name, Calling him to play

A sun that pulls others in, With endless stories to tell Always the centre of attention,

A spirit whose mood never fell

One quiet day, Under the winter sun ’ s rays,

Their paths cross

And both are awkward and at a loss

Until Joy gives Woe,

Some advice and someone to talk to

Some advice that Woe should know, Advice to take him from the lows

And from that day on

After Woe opened his heart,

After he dropped the load on his shoulders,

And helped others do the same

He is known as Kindness

True and pure from within

He roams the halls

Looking for others like old him

But this time, He was looking to help

Not to stay confined,

To a facade, a shell

A cave in which, Feelings would hide

A subtle act of Kindness

Brings others

To the light

Athletics

Navin Matthew

In a sport like athletics, loneliness can hit hard When it’s 9pm, pouring with rain on a Wednesday night, finding motivation to run is

almost impossible when your only opponent is your own shadow But when it gets to those times, instead of feeling down, I remind myself there’s a difference between being lonely and being alone Being able to feel okay in your own company is an important skill to have, and one that has helped me a lot in life. It’s normal to feel upset sometimes, but having a way to get through it alone is important And all I need for that, is a track

Squash

Monty Bowman

Squash is a highly niche sport which doesn’t provide enjoyment in the same way as many other sports do, with strategy and careful planning Instead, squash provides anaerobic, intense exercise that releases endorphins well worth the effort Being confined to a small concrete box with wooden floors might seem like a nightmare for claustrophobes, but the confinement actually provides a sense of freedom –hitting the ball harder, higher or further isn’t a hindrance for the player but an asset When you are feeling down, intense exercise can be really beneficial and squash is one of the few things you can do that actually not only provides feel good hormones but also a means of releasing them that is truly enjoyable

Swimming

Neha Joshi

Wellbeing in swimming is about looking after both your body and your mind Staying active in the water helps keep you fit, strong, and healthy, while the routine of training can bring structure and balance to your week However, it is important to note that your hardships are not something you have to face alone, and support is always available Coaches can guide your technique and motivate you; teammates understand the challenges you face, and your parents can offer encouragement and reassurance Just as important as your physical health is your mental: setting realistic goals, managing pressure, and being kind to yourself on tough days all strengthen your mental resilience Physical fitness, community support, and a positive mindset help you grow not only as a swimmer but as a person

Cricket Danny Saldanha

Cricket makes a powerful contribution to wellbeing by combining sustained physical activity with cognitive challenge and strong social connection The sport improves cardiovascular fitness,

quickly from setbacks in matches or training It can even improve communication with doubles partners and strengthen teamwork When players look after their mental health through rest, stress management and a supportive environment, they are more likely to perform consistently, enjoy the game and stay committed to the sport in the long term.

connect and build confidence Whether played competitively or just for fun, badminton offers a healthy balance of exercise, enjoyment, and personal growth that contributes positively to wellbeing

Badminton is a sport that supports overall wellbeing by combining physical activity, mental focus, and social connection Its fast pace encourages coordination and agility, while the strategic nature of the game helps sharpen concentration and decisionmaking skills Playing badminton also creates opportunitiesforteamwork,makingitagreatwayto

Rugby Daniel Rous

Resilience in rugby is more than just the ability to withstand a physical hit – it’s a mindset that strengthens overall wellbeing. On the field, players learn to bounce back from setbacks, whether it’s a tough loss, an injury, or a missed opportunity This constant cycle of challenge and recovery builds confidence, emotional control, and problem-solving skills Resilience helps players stay focused under pressure, support their teammates, and maintain a positive attitude even in demanding situations Over time, these qualities extend beyond sport, empowering athletes to handle stress, adapt to change, and keep moving forward in everyday life

Basketball Nathan Nahr

Shooting in basketball can feel like a small test of your overall wellbeing because it asks you to stay steady even when everything around you is moving fast The moment you rise into your shot you have to quiet the urge to overthink and simply trust the rhythm you have built through practice Letting your mind settle helps your body follow through naturally and keeps doubt from crowding your focus It becomes a reminder that confidence grows when you allow yourself to breathe, stay present and believe in your ability to make the right choice in the moment

People probably don’t dislike you as much as you think

Leqi Wang

Imagine this: you’ve just had a conversation with someone and it didn’t go well You’ve said something stupid and embarrassed yourself Now, the other person thinks that you’re idiotic and unwise – or so you thought Turns out, they really like you; they’ve even talked about the lovely conversation they had with you earlier (the one which you thought went terribly)

Sound relatable? You’re not the only one. In fact, it has probably happened to you more times than you think That one person who you believe couldn’t stand your presence; who you think views you as a rather irritating human being; who you assume would want to stroll away from you the second you enter the room? Chances are, they aren’t actually that bothered by you – or they might genuinely like you! They might actually be thinking that you’re as pleasant as perfume, as clever as a cat, as sweet as a symphony... you name it!

I can relate as well

My Story

It was the beginning of this school year I was getting to know people in my class when I met someone Not just any someone: someone who’s awfully intelligent, incredibly polite and universally beloved I enjoyed my first conversations with them – but things only seemed to go downhill from there.

Every time we happened to talk, something felt eerie It felt as though they were just completely fed up with me – that they never, ever enjoyed communicating I thought that I annoyed them; that I made them feel frustrated with my foolish words and phrases Worst thing was, since they were (and still are, though I’m fine with this now) in a class of mine, so I couldn’t just avoid them: they were nearby a lot of the time.

In all the classes that I had with them, it felt as if I was being soaked by the rain. When I was around them, I felt anxious – I was afraid to talk to them in case I messed up again in case Iended up driving them insane with all my absurd babble

Eventually, I decided that I had enough; I was going to apologise to them I’ll admit, the idea was a bit scary and I don’t know why, so I had someone apologise on my behalf instead of doing it directly. I know it’s weird – but that’s how scared I was to talk to them!

When my classmate found out that I thought I upset them, they were shocked When I found out how my classmate responded to my apology, I was shocked How could they have enjoyed talking to me? How could they have actually valued our time together? How could I not have upset them – even once?

Let me get this straight – this was not the only time that something like this had happened to me: the story kept on repeating itself Throughout my life – whether it was in primary school, at my old secondary school or at volunteering, I’ve experienced this a myriad of times with many, many different people. My classmate wasn’t the only one who I thought of this way – not even at Olave’s.

So, why did I choose to write about this incident and not the others? There are three reasons.

Firstly, with most of the other people that I experienced this with, I had some conversations which I knew, at the time, that we both enjoyed - even if I thought that they didn’t like me overall The pain of believing that someone else never enjoyed talking to me was quite rare

Secondly, I didn’t have to send someone to apologise with almost all of those other people – what I did here was utterly bizarre, even for me!

And thirdly, this was the last straw on the camel’s back I decided that I’ve had enough of worrying about people’s perceptions of me; that I’ve had enough of all this irrational thinking and nonsensical negativity. From this point on, whenever intrusions started running through my mind, I sat myself down and reminded myself that every time I’ve had these assumptions before, I was almost always incorrect

The thunderstorm was over, and the grey clouds disappeared Only a turquoise sky remained; it was beautiful. And it still is.

The Liking Gap

I know that my story is really...extreme, to put it nicely. But the phenomenon of underestimating how much someone likes you is a common thing that almost all of us have experienced at some point – just not to this extent In fact, social psychology even has a term for it – the liking gap It’s a well understood and clearly defined phenomenon that has been studied extensively – despite the fact that it was only discovered in the past decade

In 2018, Erica Boothby at Cornell University and her colleagues published a study in the Sage journal Psychological Science, establishing the idea of a gap between belief and reality when it comes to how positively others perceive you They conducted five different studies to draw conclusions about the nature of the gap These studies involved different groups of people, from strangers who got to know each other in one-on-one conversations in the researchers’ lab in the first study to college roommates in the fifth.

The researchers discovered that people tended to underestimate how positively other people thought of them In the first study, a pattern showed up – someone’s ranking of how much they liked a second person was, on average, quite a bit higher than the second person’s ranking of how much they believed that the first person liked them. The second study looked at the reasons for the liking gap rather than the gap itself. The third study found that the liking gap continued to exist in longer conversations The fourth study found that the liking gap didn’t just occur in the laboratory, but also while strangers got to know each other in a self-improvement workshop The fifth study investigated whether the liking gap fades over a longer period of time, studying college roommates at Yale University while they got to know each other in the first year – it found that the liking gap persisted until well into the latter half of the school year.

It wasn’t just this study – future studies indicated that the same thing happens across many different contexts – in workplaces, among children and even on the Internet!

So, why does this happen so frequently? It’s because when it comes to socialising and interacting with others, we, as humans, tend to be remarkably self-critical. Our minds love to scan our words for imperfections and make us worry excessively about every single miniature misstep that we’ve

made during a conversation Our conversation partners, however, aren’t searching our sentences for barely-there blemishes – they’re probably just enjoying the moment without deep thought Little lapses (or what we perceive as lapses), such as talking about your homemade pancakes for a bit longer than ideal, are unlikely to be noticed – even if they are, the other person might not find them annoying at all!

We may have evolved to notice all of our tiny blunders so that we could avoid making them in the future and improve our interactions However, if we’re too critical of our conversations, it can quietly erode us inside, damaging our mental health and self-esteem. Not only that, but you’re less likely to continue talking to someone often if you believe that they don’t like you – preventing a relationship that could’ve been a beautiful flower from blossoming

Closing The Gap

If you’ve read the article so far, you’re already off to a good start – recognising our biases is the first step if we want to minimise them However, if you still find yourself struggling with intrusive thoughts about how others view us, there are other things you can do that might help

Firstly, remind yourself that the idea of the liking gap isn’t just optimism – it's been backed by many studies and has been firmly planted in the garden of scientific research

Secondly, acknowledge that imperfections are part of who we are as humans and that we can never be perfect no matter how many grating words we say to ourselves. Lower your standards. Thirdly, during conversations, try to focus less on your flaws and more on the interesting things that the other person has to say Listen carefully, keenly and curiously Not only will this prevent you from disrespecting yourself, but being engaged will genuinely make you more likeable! Lastly, there are many more things that you can do to remind yourself – but I clearly can’t list all of them here! Plus, you don’t have to follow a set method – as long as it works for you, that’s perfect.

Final Word

Every time you look back on a conversation, it's natural for thick fog to blur your mental vision. You may ask yourself: why did I say this; why did I do this; why am I like this?

Chances are, these are the answers: you’ve said nothing wrong, you’ve done nothing wrong and you are wonderful just the way you are. While the voices in your head may scream louder than the facts and make you believe that you always end up coming off as nasty and unpleasant, they're ultimately just voices – nothing more.

It has been proven by reams of research that people will probably enjoy your company more than you think they will, and you must start living your life with that in mind Make sure to store my words in your mental library – in a clear place so that you could retrieve them whenever you're doubting your social ability.

To summarise everything that I’ve said, I will say one last sentence; I’ve said it before, and I’ll say it again

People probably don't dislike you as much as you think.

The Man In The Mirror

Have you seen me?

I ask my organs,

Hoping they have the answer

For my eyes must deceive me

It must be a lie

The man in the mirror

Must not be me.

For the man in the mirror,

Looks much too alive

He looks whole, looks bright, looks human

He doesn't have the same parasite

The same void

The same insatiable, unquenchable void

That so lives in me

The place where my emotions go to die

In suicidal attempts to fill the void

Jumping in only to fall

To fall, to fall, to fall

This in no metaphor

This is no lie

There is a void, which I can’t fill

No laughter, sadness, anger could ever feed it

For it is above emotions

Emotions fade

But this, lives forever

Clawing at the cage I call my heart

Its claws rip my veins, its teeth rip my flesh, its muscles rip through my ribs

Until I feel a great hole in my chest

That's how it feels,

And if you were to look through that hole

You’d expect to see

Flesh, organs, a sign of life

But no, they are long gone

That is why

The man in the mirror, mustn’t be me,

For he is alive, I, I am not

Dead at 25

Buried at 70

My cause of death; emptiness

Uliana Dikteriovaite

Wellbeing – often a word used to describe the holistic state of your body being happy, comfortable, and at peace; it encompasses various states – mental, physical, emotional (even spiritual!) However, is wellbeing more closely related to the psychological aspects of the brain, or the neurological? In other words, is there a microbiological way to prove the shaping of a person’s wellbeing?

Despite psychology having spent centuries focusing on suffering, depression, and unhappiness, often, the brain’s positive functioning is massively overlooked Surely if we remove the sadness there will be nothing left but the happiness? Wrong. In fact, Aristotle himself argued for aspects of the “good life,” where virtuous actions are integral habits to live- you guessed it – a good life. Psychologically, conditioning oneself to think, speak, and act positively will eventually lead to an increase in one’s mental wellbeing – 40% of an individual’s happiness is determined by personal intent and choices

Following Carol Ryff’s six-factor model of well-being, we can determine that our mental state is heavily influenced by the structure of life and the various competencies required to build it

Carol Ryff’s Six Factors of Psychological Well-Being

Although, this does not mean that a wellstructured life will equal a happy individual

The beauty behind psychology is that it is subjective – well-being is decided by a person’s own perception; it shapes our behavioural patterns – influencing our social interactions and work performance; and it is entirely malleable In essence, psychology plays into the mental and emotional processes of our brain through which we are the deciding factor whether our well-being is satisfactory or not

On a microbiological level, well-being is not a feeling, it is a physiological state of the body and brain How we feel heavily relies on hormones keeping us at peace. For example, the stock hormone Dopamine – often labelled as the ‘reward’ neurotransmitter can be achieved through healthy foods and exercise.

Serotonin, our mood regulator, is synthesised from tryptophan, rich in protein and dairy products Oxytocin, often called the ‘love hormone’ can be produced as a response to positive social interactions – it moderates activity in the amygdala (our fear centre) and reduces stress responses

Most fundamental though, is an individual’s neuroplasticity – we can all synthesise hormones based on various triggers, but not everyone’s brain forms neural connections at the same pace In a nutshell, neuroplasticity is the brain’s ability to reorganise itself in response to injury, or disease. The more times you bounce back after failure, the easier it will be to reach a stable state of well-being; your brain will strengthen particular neural pathways; navigating them in the future will be much easier

Despite there being active ways to increase well-being, research suggests that approximately 50% of happiness is genetic. Genes predispose us to personality traits – being easy-going and confident will correlate with higher happiness On a neurological level, genes influence brain structures and neurotransmitters, as well as the brain’s ability to uphold strong neural pathways and make frequent connections.

Ultimately, wellbeing is more heavily dependent on our brain’s ability to make neurological connections and trigger the synthesis of hormones keeping our body calm and happy However, this does not mean that an individual cannot change and improve the state of their wellbeing; simple practices, like self-conditioning, affirmations and pushing yourself out of your comfort zone will increase your neuroplasticity

This means even you can remodel your brain’s biology

Alicja Nowicka

A MESSAGE TO THE YEAR 12S...

On paper, I am doing exceptionally well.

I am head girl at one of the top grammar schools in the country, I have consistently high grades, and I’m waiting on decisions from universities I once believed were out of reach From the outside, it looks like I have everything figured out.

And yet, every time the holidays end, it takes me about a week before I feel overwhelmed in school again. The deadlines stack up, the responsibilities return, and suddenly it feels impossible to catch up, and the relentless cycle of living from one half-term break to the next, repeats.

This is what burnout looks like for me.

Burnout is often misunderstood as something that happens when people “ can’t cope ” In reality, it’s not failing grades or giving up, but a constant state of emotional and mental exhaustion that exists alongside success. It often happens to people who cope for too long without stopping.

When we talk about burnout in teenagers, we tend to imagine students who are falling behind, disengaged, or visibly struggling. What we don’t talk about as much are the students who are still achieving and meeting expectations, while actually running on empty. This is when the line between dedication and self-neglect becomes dangerously blurred Teenagers today are navigating an education system that is increasingly high-stakes Exams, university admissions, extracurriculars, and leadership roles are all compressed into a few short years that are framed as “defining your future ” At 17 years old, that kind of pressure is nuts For many students, especially those who set high expectations for themselves, the main source of our pressure stops being from teachers or parents, but from an internalised fear of falling short of our own potential: from ourselves.

Psychologists describe burnout as a combination of emotional exhaustion, detachment, and a reduced sense of accomplishment Among teenagers, this can show up as chronic fatigue, irritability, difficulty concentrating, loss of joy in things you once cared about, or a persistent feeling of being overwhelmed, even when everything appears to be “going well ”

My biggest fear is that effort will not translate into success Y twenty-minute interview or a two-hour exam. When everythin burnout starts to feel conditional: it’s only worth it if I suc motivation and my greatest fear. We students are often to university offers don’t determine our worth, that rejection is n of this is true, it might not change the way you feel. You can achievements and still feel devastated if they don’t materia burnout is also not just exhaustion from the work you do, but an outcome you cannot fully control

And so, often you are met with well-meaning advice: get more better, learn to say no. These things matter, sure, but most of t teenagers, especially those in demanding academic environme and deadlines still exist. Applications still have consequence entirely, and it is normal to feel burdened by it, even after impl

Although I may complain about it a lot, I don’t regret the dec the days that I’m struggling, I would still choose challenge o burnout has forced me to confront a difficult reality: ambition be in harmony. They can coexist, but sometimes one will temp am learning, is not to eliminate burnout overnight or to pre everything. It is to stay aware of it, to name it, and to treat your would offer to someone else

To the Year 12s reading this – or anyone else who finds them not need to have everything figured out. If this resonates with y everyone seems to be coping effortlessly, know that most of u and it helps to talk to people about it.

BUILDING

Staying strong when life gets tough

Sabrina Sterling Bromley Y Wellbeing Practitioner

Edited by Alicja Nowicka