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 stood in front of his class with students looking at him,

    Designing new learning experiences for your English language learners

    By Ehsan Gorji
    Reading time: 6 minutes

    Ehsan Gorji is an Iranian teacher and educator with 18 years of experience in English language education. He collaborates on various ELT projects with different language schools around the globe. Ehsan currently owns and manages THink™ Languages and also works as a TED-Ed Student Talks Leader.

    Learning has always been an interesting topic to explore in the language education industry. Every week, a lot of webinars are delivered on how learning another language could be more successful, lots of articles are written on how to maximize learning, and many discussions take place between teaching colleagues about how they could surprise their language learners with more amazing tasks and games. In our lesson plans, too, we put learners into focus and try to write learning objectives that will benefit them in the real world.

  • A young child smiling in a classroom with a crayon in his hand.

    Young learners of English deserve more

    By Ehsan Gorji
    Reading time: 3 minutes

    Imagine a class of English language students aged 8– 9 taught by a dynamic teacher they love. The young learners sit together for two hours, three times a week to learn English as a Foreign Language (EFL). The vibe they bring with them to the class, plus the dynamic teacher and the creativity she develops in her lesson plans, is fantastic.

    I have been observing trends in teaching EFL to young learners, and it is clear to me that school directors, syllabus generators, teachers, parents and learners are all satisfied with this image… “Hooray! Young learners sit together for two hours, three times a week to learn English as a Foreign Language. And the teacher is able to manage the class. Bravo!” But is it enough?

    What causes the lack of focus?

    It all begins with the coursebooks. If you take a coursebook for young learners and thumb through the ‘Scope and Sequence’ pages, you’ll see holistic definitions of language input in each unit. The school authorities then design a course based on the coursebook, and the snowball effect happens, whereby they design a course without specific details on what exactly to focus on.

    It is the teacher’s turn now. The creative and dynamic teacher provides an excellent classroom experience through which young learners can learn English together. She also assigns a piece of homework: write an email to a friend and tell her about your last holiday.

    When the teacher reviews the emails, she smiles as she finds many uses of the simple past tense—both in affirmative and negative forms. She then drafts an email thanking everyone and praising them generously. She includes a link to a PDF of other exercises to reinforce the grammar (the next day in class, they will review the completed handouts).

    This hardworking teacher tries to blend her style with digital literacy and applies creativity along the way. Everything seems perfect in her class, and she regularly receives emails from parents thanking her. Nevertheless, some questions remain: What was the task? What was the learning outcome? Which learning objective should have been tracked?

    Let’s reconsider the task – this time with our critic’s hat on – and analyze what has been taking place in this class. It is very nice that young learners sit together to learn English, and the teacher is able to manage the class successfully, but having fun and ease alone is not enough. We should aim for “fun, ease and outcomes”.*

    *Assessing Young Learners of English: Global and Local Perspectives,Dr Marianne Nikolov, 2016.

    Which important dynamics should be considered?

    The assigned piece of homework said: write an email to a friend and tell her about your last holiday. However, what actually occurred was a shift from this task to the students’ best performance in producing simple past-tense sentences. There are other important dynamics that have migrated out of the teacher’s focus. Did the students begin their emails appropriately? Was the tone appropriate? Did they pay attention to organizing their thoughts into sentences and paragraphs? Was the punctuation correct? Did they end their emails in the right way?

    If the coursebook had been equipped with clear and concrete learning objectives, the course directors would have employed them while designing study syllabuses, and the teacher would have used them when lesson planning. Consequently, the student’s formative and summative progress would have been evaluated against those detailed learning objectives rather than according to what some did better than the average.

    How can learning objectives be applied to tasks?

    With the Global Scale of English (GSE), publishers, course designers, teachers, and even parents can access a new world of English language teaching and testing. This global English language standard provides specific learning objectives for young learners that can be applied to tasks.

    For example, for our task, the GSE suggests the following learning objectives:

    • Can write short, simple personalemails/letters about familiar topics, given prompts or a model.(GSE 40/A2+)
    • Can use appropriate standard greetings and closings in simple, informal personal messages (e.g., postcards or emails). (GSE: 37/A2+)

    By applying language learning chunks – learning objectives, grammar and vocabulary – and identifying the can-do mission each one is supposed to accomplish, teaching and testing become more tangible, practical and measurable. Going back to my original scenario, it is excellent that young learners sit together for two hours, three times a week to learn English as a Foreign Language – provided that we know in detail which learning objectives to focus on, which skills to grow and what learning outcomes to expect.

  • A teacher stood at the front of the class talking to her class

    English for employability: Why teaching general English is not enough

    By Ehsan Gorji
    Reading time: 4 minutes

    Many English language learners are studying English with the aim of getting down to the nitty-gritty of the language they need for their profession. Whether the learner is an engineer, a lawyer, a nanny, a nurse, a police officer, a cook, or a salesperson, simply teaching general English or even English for specific purposes is not enough. We need to improve our learners’ skills for employability.

    The four maxims of conversation

    In his article Logic and Conversation, Paul Grice, a philosopher of language, proposes that every conversation is based on four maxims: quantity, quality, relation and manner. He believes that if these maxims combine successfully, then the best conversation will take place and the right message will be delivered to the right person at the right time.

    The four maxims take on a deeper significance when it comes to the workplace, where things are often more formal and more urgent. Many human resources (HR) managers have spent hours fine-tuning workplace conversations simply because a job candidate or employee has not been adequately educated to the level of English language that a job role demands. This, coupled with the fact that many companies across the globe are adopting English as their official corporate language, has resulted in a new requirement in the world of business: mastery of the English language.

    It would not be satisfactory for an employee to be turned down for a job vacancy, to be disqualified after a while; or fail to fulfil his or her assigned tasks, because their English language profile either does not correlate with what the job fully expects or does not possess even the essential must-have can-dos of the job role.

    How the GSE Job Profiles can help

    The Job Profiles within the can help target those ‘must-have can-dos’ related to various job roles. The ‘Choose Learner’ drop-down menu offers the opportunity to view GSE Learning Objectives for four learner types: in this case, select ‘Professional Learners’. You can then click on the ‘Choose Job Role’ button to narrow down the objectives specific for a particular job role – for example, ‘Office and Administrative Support’ and then ‘Hotel, Motel and Resort Desk Clerks’.

    Then, I can choose the GSE/CEFR range I want to apply to my results. In this example, I would like to know what English language skills a hotel desk clerk is expected to master for B1-B1+/GSE: 43-58.