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
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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?

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  • a young man sat in a lecture hall with other students behind him

    How the GSE helped Salem State University meet learner needs

    By Sara Davila

    Salem State University is one of the largest and most diverse public teaching universities in Massachusetts. In total, it has about 8,700 students enrolled, 37% of whom are people of color. It also educates 221 international students from 59 different countries – with China, Albania, Brazil, Morocco, Nigeria and Japan among the most represented countries on campus.

    The university runs an intensive English language program. Most students who enrol come from China, Brazil, Albania, Vietnam, and Japan. The program also has a number of part-time English language learners from the local community.

    In 2016, Associate Director Shawn Wolfe and teachers at the American Language and Culture Institute did a review and found that areas for growth included establishing a universal documentation for identifying learner needs, goals and progress.

    “The biggest challenge was that we needed to have a better way of placing students,” Wolfe says. “We also needed to have a way to have our curriculum, our assessment and our student learning outcomes unified.”

    The team lacked programmatic data related to learning gains and outcomes. Additionally, they realized that assessments could be used to inform students about entry requirements at the university and other programs. And that’s where the Global Scale of English (GSE) came in, as a tool which enabled the staff at the American Language and Culture Institute to personalize and diversity their English teaching program to meet learner needs.

    Cultural and linguistic diversity

    David Silva PhD, the Provost and Academic Vice President, highlights the need for this type of personalization when it comes to education.

    “We have to be prepared for an increasing variety of learners and learning contexts. This means we have to make our learning contexts real,” he says. “We have to think about application, and we have to think about how learners will take what they learn and apply it, both in terms of so-called book smarts, but also in terms of soft skills, because they’re so important.”

    Silva makes the point that, as the world gets smaller and technology becomes a bigger part of our lives, we can be anywhere at any time, working with anyone from across the globe. “We need to be prepared,” he says, “for those cultural and linguistic differences that we’re going to face in our day-to-day jobs.”

    The ability to change and adapt

    So how does the curriculum at the American Language and Culture Institute help prepare students for the world of study and work?

    At the Institute, the general review led to the realization that the program needed to be adaptive and flexible. This would provide a balance between general English and academic preparation and would also encompass English for specific purposes (ESP).

    Wolfe says, “The GSE fit with what we were trying to do because it offers three different options; English for academic learners, English for professionals and English for adults, which is another area that we realized we needed to add to our evening program so that we can serve working adults that are English language learners in our community.”

    The English language instructors at the Institute were also impressed with the capabilities of the GSE. Joni Hagigeorges, one of the instructors, found the GSE to be an excellent tool for tracking student progress.

    “What I really like is that you can choose the skill – , listening, speaking – and you’re given the can-do statements, the learning objectives that each student will need to progress to the next level,” she said.

    Wolfe also commented on the GSE Teacher Toolkit and the way that it supports assessment and planning, allowing instructors to get ideas for specific learning objectives for groups or individual students. “It’s enabled us to personalize learning, and it’s changed the way that our teachers are planning their lessons, as well as the way that they are assessing the students.”

    A curriculum that will meet learner needs

    The GSE has allowed the team at the Institute to become more responsive to changing student expectations. The alignment of placement and progress tests to the GSE has allowed instructors to have more input into the courses they are teaching.

    Elizabeth Cullen, an English language instructor at the Institute, said, “The GSE helps us assess the strengths and weaknesses of various textbooks. It has helped us develop a unified curriculum, and a unified assessment mechanism.”

    This unification means that the curriculum can easily be tweaked or redesigned quickly to meet the needs of the students. What’s more, as Elizabeth points out, the students benefit too. “The Global Scale of English provides students with a road map showing them where they are now, where they want to go and how they’re going to get there.”

    Standing out from the crowd

    In this time of global hyper-competition, the challenge for any language program is finding innovative ways to stand out from the crowd while staying true to your identity. At Salem State, the staff found that the GSE was the perfect tool for the modern, data-driven approach to education, inspiring constant inquiry, discussion and innovation. It offers students, instructors and administrators a truly global metric to set and measure goals, and go beyond the ordinary.