10 tips for student wellbeing at back to school time

Donatella Fitzgerald MBE
Donatella Fitzgerald MBE
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Donatella Fitzgerald is a teacher, teacher trainer, and trained to teach the MISP Mindfulness in Schools Project (from pre-school to teens) and has completed Module 1 on the Teacher Training Pathway with the Mindfulness Network in collaboration with Bangor University. Her specialist interest areas are Extensive Reading Projects, CLIL, Citizenship, Mindfulness, Plurilingualism and Artificial Intelligence in Education. ÌýIn her current role as ELL Consultant at ÃÛÌÒapp in Italy she works with teachers and students every day to find solutions to help them achieve their teaching and learning goals. In 2024, she was awarded an MBE (Member of the British Empire) in the King’s Birthday Honours List for Services to English Education and Youth Engagement.

The first weeks back at school after a break can be both exciting and overwhelming. It’s a time of new beginnings, fresh challenges, and opportunities for growth. Prioritizing wellbeing during this period is crucial for a smooth transition and long-term success. Students may be feeling anxious and unsettled due to starting a new school year, or even a new school. In today's fast-paced academic environment, maintaining mental, emotional, and physical health is more crucial than ever. Here are some tips to help your students stay balanced and thrive throughout the school year.

tips for student wellbeing at back to school time
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1.ÌýEstablish a routine

Creating a consistent daily schedule can help you manage your time effectively. As well as study, include time for extracurricular activities, hobbies and relaxation. Keep your study area tidy as this can help you focus more. Having a consistent daily routine can reduce anxiety by providing structure and predictability.

2.ÌýGet enough sleep

Aim for 8-10 hours of sleep each night. A good night’s rest is crucial for concentration, memory, and overall health. Lack of sleep can affect your concentration, focus, mood, emotional well-being and immune system.

How can you do this?

  • Create a sleep schedule – Try to maintain a consistent bedtime and wake-up time daily. This helps keep your body’s internal clock in sync.
  • Limit screen time before bed – The blue light from screens can interfere with your sleep. Turn off your devices at least an hour before bed.

3.ÌýStay organized

Use planners, calendars, or apps to keep track of assignments, tests and activities. Staying organized reduces stress and helps you stay on top of your responsibilities. Set achievable academic and personal goals. Break them down into smaller steps to make them more manageable and celebrate your progress along the way. Create a study plan to help you with your scheduling your homework and revision for tests so you don't leave things to the last minute. Make sure you schedule time for hobbies and relaxing. Don’t forget to make time to read a good book.

4. Stick to a balanced diet and drink plenty of water throughout the day

Eating wellÌýis essential for everyone. Fuel your body with balanced meals that include fruits, vegetables, proteins and whole grains. Avoid excessive junk food and sugary drinks. A balanced diet can make a big difference in your energy levels and overall health.

  • Start with breakfast – Kickstart your day with a nutritious breakfast. Try oatmeal with fruits, yogurt, or a smoothie. These options are quick and easy, and they give you the energy to tackle your morning classes.
  • Healthy snacking – Keep healthy snacks like nuts, fruit in your school bag.
  • Stay hydrated – Drink plenty of water throughout the day. Carrying a reusable water bottle can help have water available whenever you need to drink.

5.ÌýStay physically active, take breaks and make time for a mindful walk every day

Incorporate physical activity into your daily routine to boost your mood and energy levels. Taking short breaks of 5-10 minutes every hour while studying, can help maintain focus and prevent burnout. ÌýGo on a mindful walk everyday, noticing what is around you and connecting with nature.

A mindful walk can significantly reduce stress by helping you stay present and focused on your surroundings. It also boosts mental clarity and creativity, making it easier to tackle daily challenges. Additionally, it promotes physical health by encouraging gentle exercise and improving overall well-being and is a wonderful way to connect with the present moment. Here are some steps to get you started:

Choose a peaceful location: Find a quiet place where you can walk without many distractions.

Engage your senses: Notice the sights, sounds, smells and textures around you. Feel the ground beneath your feet with each step.

Walk slowly and deliberately: Pay attention to each movement, from lifting your foot to placing it down.

Stay present: If your mind starts to wander, gently bring your focus back to your breath and surroundings.

You can also play an outdoor mindfulness game to have a mindful moment and really connect with nature:

Find a bench or a quiet place.

Name/notice

  • 5 things you can see
  • 4 things you can feel
  • 3 things you can hear
  • 2 things you can smell
  • 1 thing you can taste

6.ÌýPractice gratitude

Practicing gratitude daily can significantly boost your wellbeing, especially during the back-to-school season. It helps reduce stress by shifting your focus from worries to positive aspects of your life. Gratitude can improve your mood, making you more resilient to challenges. It also enhances your relationships with classmates and teachers by fostering a positive and supportive environment. Lastly, it promotes better sleep, which is crucial for maintaining energy and concentration throughout the school day.

Gratitude needs to be practiced and you can do this by incorporating gratitude into your daily routine. Here are a few ideas to get you started:

  1. Gratitude journal: Spend a few minutes each day writing down three things that you’re grateful for. This can be done in the morning to start your day positively or at night to reflect on the day.
  2. Gratitude jar: Write down things you’re thankful for on small pieces of paper and put them in a jar. Over time, you’ll have a collection of positive moments to look back on.
  3. Mindful moments: Take a moment during your day to pause and appreciate something around you, whether it’s a beautiful view, a kind gesture, or a personal achievement.
  4. Gratitude reminders: Set reminders on your phone or place sticky notes in visible areas to prompt you to think about what you’re grateful for.
  5. Express gratitude: Make it a habit to thank people around you, whether it’s a friend, family member, or teacher. Expressing gratitude can strengthen your relationships and spread positivity.

7.ÌýStay connected

Social support is vital for emotional wellbeing, especially during stressful times. Building a support network is important for your well-being. Positive social interactions can help reduce stress and improve your mood. Join after school/college clubs and take up a new hobby or sport. Have homework study buddies to study with.

8.ÌýPractice mindfulness

Incorporate mindfulness or meditation practices into your routine. These can help reduce anxiety and improve your focus and emotional regulation.

An easy one to practice is the S.T.O.P. mindfulness practice: It Ìýis a great way for students to manage stress and stay focused.

S - Stop: Pause whatever you’re doing. Just take a moment to stop what you are doing.

T - Take a breath: Take a deep breath in and out. Focus on your breathing to help center yourself.

O - Observe: Notice what is happening around you and pay attention to your thoughts, feelings, and physical sensations.

P - Proceed: Continue with your activity, but do so with a sense of calm and mindfulness.

This practice can be done in just a few minutes and can help students feel more grounded and present.

Guide your learners to use well-being apps, which can help with things like sleeping, focus, movement and waking up.

9.ÌýSet realistic goals

Set achievable academic and personal goals. Break them down into smaller steps to make them more manageable and celebrate your progress along the way. Create a study plan to help you with your scheduling your homework and revision for tests so you do not leave things to the last minute.

10.ÌýAdopt a growth mindset

Adopting a growth mindset means believing you can improve through effort and learning. Embrace challenges as opportunities to grow. Learn from mistakes and see them as steps towards success. Stay curious and keep trying new things. Remember, your abilities can always develop with persistence and hard work.

How are you feeling about being back at school or college?

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    Digital assessment is becoming more and more widespread in recent years. But what’s the role of digital assessment in teaching today? We’d like to give you some insight into digital assessment and automated scoring.

    Just a few years ago, there may have been doubts about the role of AI in English assessment and the ability of a computer to score language tests accurately. But today, thousands of teachers worldwide use automated language tests to assess their students’ language proficiency.

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    Huge data sets of exam answers and results are used to train artificial intelligence machine learning technology to score English tests the same way that human markers do. This way, we’re not replacing human judgment; we’re just teaching computers to replicate it.

    Of course, computers are much more efficient than humans. They don’t mind monotonous work and don’t make mistakes (the standard marking error of an AI-scored test is lower than that of a human-scored test). So we can get unbiased, accurate, and consistent scores.

    The top benefits of automated scoring are speed, reliability, flexibility, and free from bias.

    Speed

    The main advantage computers have over humans is that they can quickly process complex information. Digital assessments can often provide an instant score turnaround. We can get accurate, reliable results within minutes. And that’s not just for multiple-choice answers but complex responses, too.

    The benefit for teachers and institutions is that they can have hundreds, thousands, or tens of thousands of learners taking a test simultaneously and instantly receive a score.

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    Flexibility

    The next biggest benefit of digital assessment is flexible delivery models. This has become increasingly more important since online learning has become more prominent.

    Accessibility became key: how can your institution provide access to assessment for your learners, if you can’t deliver tests on school premises?

    The answer is digital assessment.

    For example, Versant, our web-based test can be delivered online or offline, on-site or off-site. All test-takers need is a computer and a headset with a microphone. They can take the test anywhere, any time of day, any day of the week, making it very flexible to fit into someone's schedule or situation.Ìý

    Free from bias

    Impartiality is another important benefit of AI-based scoring. The AI engine used to score digital proficiency tests is completely free from bias. It doesn’t get tired, and it doesn’t have good and bad days like human markers do. And it doesn’t have a personality.

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    Security

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    Image monitoring:

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    Browser monitoring:

    • Navigating away from the test window or changing tabs multiple times

    Video monitoring:

    • Test taker moving out of camera view
    • More than one person in the camera view
    • Looking away from the camera multiple times

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    The test is available 24/7, with no appointment required, in more than 100 countries around the world.

    Learn more about how Versant by ÃÛÌÒapp works

    2. Watson-Glaser Critical Thinking Appraisal

    How it helps you: Measure important critical thinking skills

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    3. Golden Personality Profiler

    How it helps you: Assess a candidate’s personality type and how it will affect their behavior at work.

    is one of the most in-depth personality assessments on the market. It allows HR professionals to understand what makes an individual unique. In turn, this leads to greater self-acceptance among employees and the ability to value differences in others—key factors impacting team performance.

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    6 ways to get the best results on your Versant English test

    By Jennifer Manning

    Versant tests are popular automatically scored English assessments. They allow test takers to prove their English proficiency and demonstrate that they’re capable of using English at work.

    If you’re applying for a job or trying to get into a school language program, you may be preparing to take a Versant test right now! But how do you make sure you succeed at it?

    Here’s everything you need to know about preparing for your Versant test.

    What types of Versant tests are there?

    There are four different types of English tests in the Versant suite. Each is designed with the purpose of testing English language proficiency. However, they’re slightly different in structure and the skills they test. As a result, they are used by companies or educational institutions with different goals.

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    • Versant English Test: a short, 17-minute test that focuses on speaking skills. Companies that primarily use spoken English use this test to assess candidates’ ability to communicate in English. For example, it’s popular with call centers.
    • Versant Writing Test: a 35-minute writing test. It’s the ideal test for companies that use English primarily in writing. It evaluates writing skills through practical exercises like taking notes and writing emails.
    • Versant English Placement Test: a thorough, 50-minute test that evaluates all four skills (speaking, listening, reading, and writing). Academic institutions use this formative assessment to sort students into language programs.
    • Versant 4 Skills Essential: a shorter, 30-minute test that evaluates all four language skills. Companies often use it to find candidates with well-rounded English skills because it helps them fill entry-level positions quickly.
    • Versant Professional English Test: a comprehensive 60-minute test that evaluates all four skills. Companies use this test to baseline skills, measure progress and prove employees’ proficiency, oftentimes at the end of a business English training course.

    Which Versant test should you take?

    Which Versant test you take will depend on what your goals are. Have a look at these examples:

    • Arnaldo wants to study abroad for a year in Australia. He will most likely take the Versant English Placement Test to get into the university program of his choice.
    • Arjun is applying for a job at a call center. His future employers will request that he take the Versant English Test to demonstrate how he communicates in English.
    • Sofia’s aiming to become an email customer support specialist at an international retail firm. She’ll be asked to take the Versant Writing Test to prove her writing skills.
    • Farrah is applying for an internship at a fast-scaling startup. So, she’ll need to take the Versant 4 Skills Essential Test.
    • Last but not least, Samira is currently a mid-level manager at an insurance company and is enrolled in a course to upskill her communication skills. She’ll be asked to prove her English proficiency by taking the Versant Professional English Test.

    Tips for preparing for your Versant test

    No matter which Versant test you’re taking, there are things you can do to prepare. Here are 6 ways to make sure you get the best results:

    1. Work on your intelligibility

    Intelligibility refers to your ability to speak in a way that’s easy to understand for others. Even if you don’t speak flawlessly or have a native-like accent, your speech can still have a high intelligibility level. That is if you are able to express what you mean.

    The Versant English Test has an intelligibility score. The system calculates it based on various speech factors like speed, clarity, pronunciation, and fluency. So, it’s important that you work on your intelligibility before tackling a Versant test.

    Here are two exercises you can do to improve your intelligibility:

    • Record your speech. Recording yourself talking for a minute or so lets you play it back, analyze your speech and identify parts of it that are hard to understand. Maybe you’re mispronouncing some words, talking too fast, or pausing too often. Try to practice talking about the same topic until your speech becomes easier to understand.
    • Practice shadowing. Shadowing is a technique that brings together listening and speaking. Find a video of a proficient public speaker giving a speech on YouTube. Try to say the same words as the speaker at about the same time. Do this for about 30 seconds at a time. This will help you mimic the speaker’s speech, improving your intonation, pronunciation, and fluency.

    If you can, enlist the help of an English teacher to help you work on your weaknesses, or find a friend who is a fluent English speaker and set up regular video chats.

    2. Practice typing on your computer

    Unless you’re taking the Versant English Test, which is a speaking-only test, you’ll be asked to prove your English writing skills. Since Versant tests are most often taken off-site, it’s likely that you’ll be taking it on your own computer at home. That’s why it’s a good idea to practice typing on your computer before your Versant test.

    While Versant will not factor your typing into your English proficiency scores, the Versant Writing Test and Versant English Placement Test do include a separate typing speed and accuracy score. They’re provided as supplemental information for 3 reasons:

    1. Since typing is a familiar task to most candidates, it is a comfortable introduction to the test.
    2. It allows candidates to familiarize themselves with the keyboard.
    3. If typing speed is below 12 words per minute, and/or accuracy is below 90%, then it is likely that this candidate’s written English proficiency was not properly measured due to poor typing skills. The test administrator should take this into account when interpreting test scores.

    Bear in mind that all the exercises you need to complete are timed. So, if you want to make sure that you have enough time to type your answers correctly, it’s good to get a little practice. This way, you’ll be able to focus wholeheartedly on the content and structure of your sentences, not your typing.

    To give you an example, the Versant English Placement Test has a dictation task, where you have to type sentences exactly as you hear them. It also has a passage reconstruction task, where you read a text, put it aside, and type what you remember from it.

    Then, there’s a summary and opinion task where you have to read a passage, summarize the author’s opinion, and give your own. These are all practical exercises that evaluate how well you’d perform in real-life situations at work. For example, taking notes at a meeting, writing emails, or putting together a presentation.

    3. Listen to everyday spoken English

    Another definitive characteristic of Versant is that it tests how well you can understand and use English in an everyday context. It does not test the technical or literary use of the language. So, to get into Versant, it’s a good idea to immerse yourself in some everyday spoken English.

    For example, you can watch videos of someone on YouTube talking directly to their audience in a casual way. Or, you can listen to a podcast that features a laid-back conversation between two people. And, if you can, don’t just listen but also practice talking about everyday topics. Ask a friend or a family member to chat with you in English about simple things like how your day was or what you had for dinner.

    Tips for taking your Versant test

    Preparation is key. But it’s also important to make sure that you take the test the correct way. Since Versant is a flexible test that can be completed online or offline and administered remotely, there are a few tricks to making sure you get the best out of it:

    1. Choose your testing environment well

    Take the test in a quiet room, with no background noise or people talking around you. Make sure that the space doesn’t have an echo. And, turn off your notifications so you won’t be disturbed by incoming phone calls or messages.

    2. Make good-quality recordings

    The best way to do speaking tests is by using a headset with a built-in microphone. Keep the microphone 3-5 cm from your mouth. Try not to touch or move it while answering questions.

    3. Speak in a natural way

    Try to speak at a normal conversational speed and volume. Just the way you would speak if you were talking to another person. Don’t raise your voice or speak too softly. Try not to speak too slowly or rush your answers. And, do not repeat your answers again and again.

    Want to learn more about Versant? check out our postÌýEverything you need to know about the Versant tests.