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. In her current role as ELL Consultant at app 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 app can share your viewership data for marketing and analytics for one year, revocable by deleting your cookies.

1.Establish 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.Get 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.Stay 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 wellis 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.Stay 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. Go 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.Practice 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.Stay 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.Practice 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 is 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.Set 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.Adopt 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?

More blogs from app

  • A teacher sat in a classroom pointing and smiling,  surrounded by children sat on the floor

    5 ways to keep students attention in class

    By Joanna Wiseman

    Do you ever find it hard to keep students focused and on task? Young learners get easily distracted and it can be hard to find ways to keep them engaged.

    So what can we do to get, and more importantly, keep our students’ attention? Here are our five top tips.

    1. Plan a range of activities

    Young learners have relatively short attention spans. In the classroom, it is rare to have the whole class fully engaged in something for a long time, since the children will have different interests and levels, so it is essential to plan a number of activities for each lesson.

    The more variety you can include in the activities and tasks you plan, the easier it is to provide something enjoyable and relevant for each child. Choose short tasks and try to have a couple of extra activities up your sleeve if something you planned doesn’t work well. However, don’t worry if you don’t have time to do them all – you can always save them for a future lesson.

    2. Vary the dynamics and pay attention to the mood

    Another way of keeping students engaged is to mix up the classroom dynamics, having a combination of individual heads-down work, pair work, group work, and whole class discussions or games. When planning your lesson, consider how your students might feel at each stage. After doing some reading or quiet work, students may start to become restless, and this is the ideal time to get them up and moving about.

    While you are in class, pay close attention to the mood of the class. When you sense that students are becoming distracted or bored, change the dynamics of the activity.

    3. Use brain breaks

    Ever notice that students become lethargic and show a lack of interest? Why not try introducing brain breaks at strategic points in your lessons? Brain breaks are short physical activities or games designed to get the blood flowing and to re-energize students to help them get ready for learning. They range from short activities that last a couple of minutes, to longer breaks that may be suitable if your lessons last more than an hour.

    4. Peer teaching

    We can vary different aspects of the lesson using the previous strategies, but one thing that rarely changes is the role of the teacher! One way of keeping students involved is by giving them more responsibility and allowing them to take a more active role in their learning.

    Peer teaching completely changes the classroom dynamic and has students teach their peers while you take a step back. For primary classes, ask one or two students to take charge of a ready-made activity, e.g. one from your course book. They should give instructions, demonstrate, monitor as necessary, and check answers.

    When students are used to doing this, you can start to have them work in pairs or small groups to plan their own activities to use in class.

    5. Useful classroom management strategies

    Of course, nobody is perfect and there will be times when you lose students’ attention and they are not on task. For these occasions, you can use a wealth of classroom management strategies to regain the class's attention. Here are a few techniques:

    • Walk around the classroom as students are working. They are less likely to go off-task if you are available and watching.
    • Stand next to or behind individuals who are not paying attention, or move your position to a strategic point in the classroom where everyone, particularly those who are not listening, can see and hear you clearly.
    • Have a code word. Choose a word before the lesson and display it on the board. Tell students that you will sometimes call out this word during the lesson and they need to pay special attention. You could ask students to do an action e.g. stand up and turn around, and give points to the first student who does so.
    • Silence. An old but effective trick is to stand in silence at the front of the class and wait for everyone to stop talking.

    Your enthusiasm is key

    Finally, if we want our students to be motivated and engaged in our lessons, we must show enthusiasm for what we are teaching. The more lively and animated you are about the lesson, the more the students will want to join you and learn.

  • Two Adult students studying in a library, one with a laptop, the other writing

    How can we motivate adult language learners?

    By

    The problem of motivation

    Have you ever had a problem like Jaime?

    One of my TESOL graduate students in Colombia does. She has a dream job, teaching English at a country club near Bogota. The club attracts international visitors who come to stay, swim, play tennis and golf. Her job is to improve the English skills of everyone from the club’s hotel staff to the tennis coaches, lifeguards, and golf caddies. Most are highly motivated.

    Except for Jaime.

    Jaime, a golf caddy, would slump into class each day, throw down his bag, sit at the back, and automatically take out his phone.

    “Jaime, could you take out your book, please?”

    “Forgot it, teacher.”

    “Jaime, could you answer the question?”

    “No idea, teacher.”

    She tried everything to motivate him, but nothing seemed to work. So, imagine her surprise one day when she walked into class to find him sitting at the front, book open, sharpened pencils ready, and no phone in sight. Although she found it surprising, she didn’t want to embarrass him and instead taught the lesson as normal. Jaime’s hand shot up constantly, either asking her to repeat a point while he took careful notes, or attempting to answer each of her questions.

    What changed? By the end of the week, she had to find out and asked him to stay behind.

    “Because I only speak Spanish,” he sighed, “I only work for local golfers. But I just found out that the caddies who speak English and carry clubs for the international golfers get tipped ten times as much.”

    Jaime had discovered one of two major reasons for adults to learn a second language: career progression. The other, if you can’t guess, is love...removing language as a barrier to intimacy.

    Transferring motivation

    Everyone is motivated about something and that motivation can be translated to the classroom. For example, without mentioning language learning, ask your students to list a few things they have been motivated about in the past, and identify the principles involved.

    Let’s say a student is motivated to improve her soccer skills. Beyond “It’s fun!”, dig deeper and you’ll uncover things such as understanding personal potential, doing something social, and not letting down teammates. If you substitute classmates for teammates, you can see that these are all motivations for learning a language. There are countless more, but focus on what is personal for each student.

    Enemies of motivation

    Beyond a lack of awareness about the advantages of learning English, here are three enemies of motivation.

    Enemy 1: I’m shy.

    It’s a simple truth that more outgoing people have an easier time learning a language; they’re more willing to make an effort and continue trying until they succeed.

    Naturally shy people will still learn – sometimes focusing more on reading and writing – but there are ways to help them be more outgoing. For example, language games can help shy students by increasing a sense of competitiveness and lowering their affective filters, the emotions that interfere with language acquisition such as anxiety and a lack of self-confidence (Krashen, 1992). The connection is confidence; build up students’ confidence and they will be more motivated.

    Enemy 2: If I don’t speak, I won’t make mistakes.

    This issue is often a byproduct of constant teacher interruptions and comments on students’ language use. Be patient, give students time to think before they answer, and don’t always take the answer from the first person to raise a hand. Consider asking everyone to raise their hands before asking one student.

    When you give feedback, focus on errors and ignore mistakes. We all make mistakes in our first and second languages when we speak and generally know we are making them. It’s just that we may be temporarily distracted. Errors, on the other hand, are mistakes that are repeated and the speaker is unaware of them. This leads to fossilization and challenges remediating them. Focus on systematic errors instead of mistakes.

    Also, as a general rule, when students are speaking, observe the same politeness you would with anyone else. Avoid interrupting, and offer corrections later, perhaps privately or in a note.

    Enemy 3: I don’t have time.

    Many adult language learners are heavily committed to other activities; families and work obligations leave them little time to study. However, others may assume they are busy. As a language task, ask students to write a schedule of their typical day and explain what they do hour by hour.

    While studying cello in my 30s, I was fortunate to come across a book by educator John Holt (1991) who also learned cello as an adult. In the book, he said that if you do anything new in a major way, make room in your life by giving up something else. For students, that something else may be part of their social life.

    But even the busiest students have a few minutes between tasks… time waiting in lines, or on a bus. Using a phone app can provide practice.

    Motivation over time

    Students tend to be motivated to different degrees as they progress through a language. At first, students will make rapid progress and have high expectations about learning English. However, as they advance, their progress becomes less noticeable. This can be a difficult time for students.

    Try using 'imagining sessions' with students, where they roleplay themselves 20 years from now as fluent English speakers. What will they be doing? Maybe they’ll be English teachers themselves! Share your journey to becoming someone who now teaches English. Perhaps you were once a golf caddy named Jaime.

  • A young woman taking notes in a lecture theatre, she is sat by other young people.

    Preparing your learners for university study abroad

    By Richard Cleeve

    Whether your learners are going for a single semester, academic year or an entire university course, studying abroad is an excellent opportunity for them. They’ll have the chance to discover a new culture, develop new skills and make new friends.

    University study in another country also poses several challenges. But as a teacher, you can equip them for this experience and prepare them for future academic success.

    Why study abroad?

    Most people think that studying at university is hard enough, without the added difficulty of doing it overseas. But that doesn’t stop hundreds of thousands of university students from leaving the support of family and friends and relocating to a foreign country.

    People apply to study in another country for a range of reasons. A university program abroad might offer the student better tuition and a greater promise of future employment or simply represent better value for money. And in the case of very specialist university courses, studying abroad may be the only option.

    Whatever the reason, the decision to study in a foreign country is likely to involve a high level of proficiency in another language – and more often than not, that language is English.

    A move towards English language in higher education

    There has been a significant shift in higher education in the last ten years, as many European institutions look to internationalize their programs. As a result, across Europe, we have seen a sharp growth in the number of university courses taught in English. English-taught bachelor’s programs offered by universities in the have multiplied dramatically over the last decade.

    What challenges do learners face?

    Academic skills

    There are a whole range of academic skills that students are expected to know when they start university. From research and evaluation, to note-making and referencing, many learners will enter higher education lacking many of the essential skills they require.

    Studying in a foreign language

    Not only will they have to master new skills, but they may need to do them in a second language. What’s more, even everyday things that fluent speakers may take for granted, such as understanding lectures, reading academic papers, writing essays and even socializing with new friends, will take a lot more effort if English isn’t your first language.

    Administrative issues

    There are many potential pitfalls for a student in a new academic setting. From the administrative process and campus regulations to the types of lessons and assessments, there may be a lot of differences to deal with. Even understanding the etiquette of addressing and interacting with professors can be daunting.

    Problems integrating

    Another challenge is integrating into another culture. Even if the host country is culturally similar, adapting to new surroundings is not always straightforward. There can also be a certain amount of ghettoization, where international students might stick together and remain isolated from the local student population.

    Homesickness

    for international students to deal with. Depending on how far they travel to study, your learners may be unable to return home easily, visit their families and alleviate their homesickness.

    Mental health

    Moving abroad and living in a completely new place can be very stressful and overwhelming, and many factors can exacerbate/cause . Making it harder to do day-to-day tasks, socialize and study.

    Money worries

    Without a grant or a scholarship, studying abroad can be very expensive. If your learners currently live at home with their parents, the cost of accommodation may be formidable. The higher cost of living could mean they have to look for a part-time job to supplement their income. Understanding a country's can also be confusing and hard to calculate into their budget.

    What can you do to get your students ready?

    All of the challenges mentioned above have one thing in common. If a student cannot communicate effectively, these situations can be exacerbated. Language is key, whether it’s accessing support, communicating with professors or getting to grips with a new culture.

    Here are some things you can do to help your learners prepare for university life:

    1) Put them in touch with past students

    It’s important that your learners have a clear idea of what university study abroad entails. Creating a chance for them to speak to other students who have already gone through that experience can be extremely valuable.

    Students who have returned from studying abroad can help with your learners' doubts and put their minds at rest. They might be able to provide essential advice about a specific country or university or simply tell their story. Either way, it’s a great way to reassure and encourage your learners.

    2) Use appropriate authentic content

    In preparation for your learner’s time abroad, the language course that you teach should align with their future linguistic needs. One of the main aims should be to develop the language skills required to perform successfully and confidently in their new context.

    3) Teach them academic study skills

    Think back to when you were at university and what you struggled with. Group work, presentations, critical thinking and exam skills are all things which your learners will need to be proficient in, so the more you practice them in class the better.

    4) Promote autonomous learning

    Success at university is deeply rooted in a student’s ability to work independently and develop practical self-study skills. Giving your learners more choice in the language learning process is one way to encourage autonomy.