10 tips for student wellbeing at back to school time

Donatella Fitzgerald MBE
Donatella Fitzgerald MBE
A woman sat outside in a forest relaxing with her eyes closed
Reading time: 5 minutes

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
Play
Privacy and cookies

By watching, you agree ÃÛÌÒapp can share your viewership data for marketing and analytics for one year, revocable by deleting your cookies.

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?

Explore our blog posts 'Using language learning as a form of self-care for wellbeing' and 'Supporting wellbeing using AI in the classroom'.

More blogs from ÃÛÌÒapp

  • a man with a backpack stood in a street with shops

    How to prepare for student life in the UK

    By

    Deciding to study in the UK is a big step. Moving to a country with different food, language, culture and weather can make you nervous. It is completely normal to experience this.

    You may feel overwhelmed by the unfamiliarity of these things compared to what you are used to. Studying abroad can be a very rewarding experience once you get used to your new situation.Ìý

    So how can you conquer your fears? Here are some tips to prepare for life as an international student studying in the UK.

    Research student life in the UKÌý

    Even though you're in the United Kingdom to study, you need to balance studying with a social life. Otherwise you risk boredom or worse, burnout. Luckily, students all over the world love to socialize, and British students are no exception.Ìý Ìý

    The most well-known time to join student life in the UK is at Freshers Week. This is when new students are welcomed to the university with various social events. There's a fair where university clubs and societies try to get new members. There are clubs for many interests, hobbies and sports, so it's an excellent way to meet people who share your interests. There are some pretty unusual clubs too. At Cambridge, for example, there's a .Ìý

    Freshers Week is also a great opportunity to talk to everyone you can. Whether it's in the queue to get your student card or to your neighbor in your first lecture, everybody is in the same situation as you - they know nobody and are trying to figure out who to be friends with. During Freshers Week, you can make good friends and converse with other students. It's all about meeting new people.

    Get to know the faculty and staffÌý

    On your course website you'll be able to have a look at the academic staff and Ph.D. candidate profiles. Learn about their research interests and read a few abstracts of their past publications to get an idea of their work. This will help you understand their main focus during teaching and give you ideas for independent study projects.

    You can get to know the academic staff by signing up for online events before term starts. You'll hear them talking about the course and what you'll learn on it. Think about the questions you might ask.ÌýBefore the event you should read your course syllabus. While you read, consider the reasons for choosing or arranging certain topics in a specific order. If you have any questions, make a note of them.Ìý

    You might even be able to watch past lectures or sign up for events that they are participating in. That way you'll have some familiar faces around the department when you arrive at your university.

    Find out about the student unionÌý

    Student unions are a big part of UK universities. Every university has a union that you can join. Sometimes there are a few different student unions, so you can choose the one you think would suit you best. Student unions are on-campus buildings where students can attend events, eat, study and socialize with others.

    But as well as organizing clubs, societies and social events, they can also help with any problems you might have. Every union has a welfare officer, typically a recent graduate elected to assist current students with personal issues they may encounter.ÌýÌýÌý

    An international students' officer will be available to assist with any issues overseas students may encounter. This officer will have personal experience as an international student, making them well equipped to provide support. Knowing there are people to listen and help with your problems can be comforting, even if you don't need their assistance.

    Learn about the local social scene

    University life is more than just what's happening on campus. You can investigate a whole world outside your institution. In addition to nightlife, dining and cultural events, there are also sports clubs, outdoor activities and community volunteering.ÌýÌý

    has many volunteer opportunities. It's a good way to use your skills to help others. Meeting locals and making friends is important while studying in the UK. It helps build a strong network.ÌýThe more you see of life in the UK, the more you'll get used to it and feel at ease.

    If you're worried about your level of English - don't be. People in the UK are very tolerant of how their language is used. It's a truly global language, so there's no right or wrong accent.

    If you join the local community, expect to pick up a slight accent from the place you study. It shows that you have become a part of the community.

    Follow your university on social mediaÌýÌý

    Social media is a key part of all our lives, and this also goes for university life. Schools use social media accounts to share positive information about their staff and students. They also post pictures from the campus.

    Occasionally, a student takes over their account, giving them a chance to show what it's like to study there.ÌýÌý

    Student-run sites and social accounts also give an insider perspective on student life. Sites like cover news relevant to students, and have sections that cover news at specific universities. is also a place where current and former students discuss all aspects of student life in the UK, from exams to the TV shows students like to watch.

    Pay attention to the English language testÌý

    You'll have to pass an English test for your visa to study in the UK. Treat it as a chance to learn. Focus on the test content, as it reflects the daily tasks of the UK and student life.ÌýÌý

    For example, the speaking component of the PTE Academic test, which can be used for UK visas and to access 99% of British universities, tests your ability to summarise an academic lecture. You may have to summarize a lecture for a friend who couldn't attend, not just for your classes.Ìý

    Every task on the test has a real-world application, so if you can pass the test, you can be confident that you stand a good chance of making the most of life in the UK.Ìý

    Remember, although you can do as much research as you like, there's only so much you can learn online. To truly understand a place, you must be there and learn from the firsthand experience it offers. Be ready to be surprised and take advantage of things you never thought would happen. You only get to be an undergraduate once, so make the most of every opportunity.

  • Woman with a open book to her face in a bookshop

    Books to improve your English: Sci-fi and fantasy edition

    By

    Are you a fan of science fiction and fantasy books? These genres are not only very entertaining but can also help you improve your English skills. You can enhance your language proficiency by reading books with captivating storytelling, unique vocabulary and imaginative concepts.

    Following on from 9 great novels to help improve your English, we've gathered a list of great sci-fi and fantasy books that will transport you to amazing worlds and improve your language skills.

    Ìý

  • Buisness people in a workplace stood around a table laughing

    Business English idioms: Understanding corporate lingo

    By ÃÛÌÒapp Languages

    When it comes to business, communication is key. Knowing how to use business English idioms can really help you express yourself, make connections and achieve success. These colorful expressions add depth and nuance to our conversations, making it easier to communicate confidently and effectively.Ìý

    Today, we explore several commonly used idioms you might come across when using English in the workplace, providing examples of how they can be used and shedding light on their meanings.

    Ballpark figure

    A ballpark figure means an estimate or rough guess of a quantity or value. It's a handy way to give a general idea or range without getting too into the details. This can be really helpful during negotiations or planning when you don't need exact numbers. Ballpark figures give you a sense of the bigger picture without bogging you down with specifics.Ìý

    In the redÌý

    If someone says they are "in the red", it means they are having a tough time financially and are experiencing losses or negative cash flow. This happens when expenses are more than the money coming in, resulting in a negative balance or deficit. The term originated from using red ink in financial records to indicate negative numbers.

    Blue-sky thinking

    A way to describe a really creative and outside-the-box approach to problem-solving or brainstorming. Basically thinking or brainstorming without any boundaries or limits. A manager might encourage a team to do some blue-sky thinking, allowing them to come up with some very imaginative ideas and concepts.Ìý

    Square the circle

    An idiom for attempting an impossible task, originating from a math problem where you can't create a square with the same area as a circle using just a compass and straight edge. Someone may say trying to reach a solution all clients were happy with was like trying to square the circle, implying that it was a difficult and almost impossible task.

    Don't put all your eggs into one basket

    This saying suggests that relying on just one strategy or investment is not wise. It emphasizes the importance of diversification and spreading risks for long-term success. To achieve sustained success, a financial advisor may suggest to their client to diversify their investment portfolio and not solely rely on one option.

    Make ends meet

    The meaning of making ends meet involves being able to complete a task or project using the existing income or resources. It requires efficient management of finances to cover necessary expenses, despite having a limited budget or resources.ÌýFor instance, if someone is working on a project with a restricted budget, they may need to make ends meet as they cannot obtain additional funds to support it.

    Cover all bases

    This means considering every possible factor and handling them carefully to prevent problems or risks. Making sure everything is examined, and anticipating any potential challenges or situations. A business doing a report or analysis may want to "cover all the bases" to prevent any surprise issues or gaps.

    The origin of this is likely a reference to baseball. When playing defense, the goal is to protect or 'cover' your bases and stop the other team from getting points.

    Get down to brass tacks

    To solve a problem or task, by focusing on the important details and practical steps needed for success. Avoiding unnecessary distractions and concentrating on what's essential.ÌýFor instance, a project manager might say, "Let's focus on the necessary steps we need to take to complete this project on time by getting down to brass tacks."

    Playing hardball

    "Playing hardball" means being tough and unwavering during negotiations or business deals. It shows that someone is assertive and firm in defending their interests. If the other party is unyielding, a skilled negotiator may suggest "playing hardball" to get a better deal.

    These are just a few of a long list, but by adopting idioms and English phrases like these into your professional interactions, you can strengthen relationships with colleagues and showcase your understanding of the business environment more clearly. Plus, it can give you a boost of confidence in your language learning and in navigating the complex world of corporate English.

    If you want to refine your business English skills even further, make sure to check out our blog postÌý5 ways to politely say no in Business English. You can also check out Mondly, an app developed to help you learn languages for various realistic scenarios.Ìý