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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  • Children sat down on the floor reading books, with some looking up at their teacher who is sat with a book

    How to improve literacy in the classroom

    By Katharine Scott
    Reading time: 5 minutes

    Katharine Scott is a teacher trainer and educational materials developer with over 20 years’ experience writing English language textbooks. She’s co-author of the app Primary course - English Code and is based in Spain. Katharine outlines a number of practical ways you can help English language learners develop key literacy skills.

    What is literacy?

    Teachers at all stages of education often complain about their students’ reading skills. The students are literate. In other words, they can interpret the graphemes, or letters on the page, into words. But they struggle to identify the purpose of a text or to analyze it in a meaningful way. We could say that the students have poor literacy skills.

    Literacy is a term used to describe an active, critical form of reading. Some of the skills of a critical reader include:

    Checking new information

    A crucial literacy skill involves discerning whether a text is factually true or not. A critical reader always checks new information against existing knowledge. As we read, we have an internal dialogue: Where does that information come from? That’s impossible because ….

    Separating fact from opinion

    This skill is essential for understanding many different types of texts from newspaper articles to scientific research.

    Understanding the purpose of a text

    All pieces of text have a main purpose. This may be entertainment, in the case of a story or persuasion, in the case of advertising. A critical reader will know how to identify the purpose of the text.

    In the classroom, different types of text require different responses from the students. It’s important, as students grow older, that they know how to read and respond appropriately to a piece of written information.

    Identifying key information in a text

    This is an essential skill for summarizing information or following instructions. It is also important when we transform written information into something else, like a chart.

    In many ways, literacy is the key skill that underpins learning at all stages. This may seem like an exaggeration, but consider the importance of the four skills outlined above.

    Strategies to promote literacy

    Many teachers and parents of early learners instinctively develop literacy skills before the children can even read.

    When we read a story out loud to a child, we often ask questions about the narrative as we turn the pages: What is going to happen next? How do you think …. feels? Why is …?

    These questions set the foundations for literacy.

    Working with a reading text

    Too often, the comprehension questions that teachers ask about a text are mechanical. They ask the student to “lift” the information out of the text.

    A tale of two dragons

    "Once upon a time, there was an island in the sea. One day, people were working in the fields. The sun was shining and there was one cloud in the sky. The cloud was a strange shape and moving towards the island. Soon the cloud was very big. Then a small boy looked up."

    Taken from English Code, Unit 4, p. 62

    Typical comprehension questions based on the text would be:

    • Where were the people working?
    • How many clouds were in the sky?

    These questions do not really reflect on the meaning of the text and do not lead to a critical analysis. While these simple questions are a good checking mechanism, they don’t help develop literacy skills.

    If we want to develop critical readers, we need to incorporate a critical analysis of reading texts into class work through a deep reading comprehension. We can organize the comprehension into three types.

    1. Text level

    Comprehension at “text level” is about exploring the meaning of individual words and phrases in a text. Examples for the text above could be:

    • Find words that show the story is a fairy tale.
    • Underline a sentence about the weather.

    Other text-level activities include:

    • Finding words in the text from a definition
    • Identifying opinions in the text
    • Finding verbs of speech
    • Finding and classifying words or phrases

    2. Between the lines

    Comprehension “between the lines” means speculating and making guesses with the information we already have from the text. This type of literacy activity often involves lots of questions and discussions with the students. You should encourage students to give good reasons for their opinions. An example for the text above could be:

    • What do you think the cloud really is?

    Other “Between the lines” activities include:

    • Discussing how characters in a story feel and why
    • Discussing characters’ motivation
    • Identifying the most important moments in a story
    • Speculating about what is going to happen next
    • Identifying possible events from fantasy events

    Literacy activities are not only based on fiction. We need to help students be critical readers of all sorts of texts. The text below is factual and informative:

    What skills do you need for ice hockey?

    "Ice hockey players should be very good skaters. They always have good balance. They change direction very quickly and they shouldn't fall over. Players should also have fast reactions because the puck moves very quickly."

    Taken from English Code, Level 4, p. 96

    “Between the lines” activities for this text could be:

    • What equipment do you need to play ice hockey?
    • What is the purpose of this piece of text?

    3. Behind the lines

    Comprehension “behind the lines” is about the information we, the readers, already have. Our previous knowledge, our age, our social background and many other aspects change the way we understand and interpret a text.

    An example for the text above could be:

    • What countries do you think are famous for ice hockey?

    Sometimes a lack of socio-cultural knowledge can lead to misunderstanding. Look at the text below.

    Is the relationship between Ms Turner and Jack Roberts formal or informal?

    73 Highlands Road Oxbo, Wisconsin 54552
    April 11th

    Dear Ms. Tamer,
    Some people want to destroy the forest and build an airport. This forest is a habitat for many wolves. If they destroy the forest, the wolves will leave the forest. If the wolves leave the forest, there will be more rabbits. This won't be good for our forest.
    Please build the airport in a different place. Please don't destroy the forest.

    Kind regards, Jack Robers

    Taken from English code, Level 4, unit 5, Writing Lab

    If your students are unaware of the convention of using Dear to start a letter in English, they may not answer this question correctly.

    Other “Behind the lines” literacy activities include:

    • Identifying the type of text
    • Imagining extra information based on the readers’ experiences
    • Using existing knowledge to check a factual account
    • Identifying false information

    Examples:

    • What job do you think Ms Turner has?
    • Do you think Jack lives in a village or a city?
    • Do wolves live in forests?

    Literacy is more than reading

    From the activities above, it’s clear that a literacy scheme develops more than reading skills. As students speculate and give their opinions, they talk and listen to each other.

    A literacy scheme can also develop writing skills. The text analysis gives students a model to follow in their writing. In addition, a literacy scheme works on higher-order thinking skills such as analysis, deduction and summary.

    Developing literacy skills so that students become active, critical readers should be a key part of educational programs at all ages. Literacy activities based on a reading text can be especially useful for the foreign language class.

    With literacy activities, we can encourage students:

    • To use the text as a springboard for communicating ideas and opinions
    • To analyze the text as a model for writing activities
    • To see how language is used in context
    • To explore the meanings of words

    More crucially, we are developing critical readers for the future.

  • Two Young children high fiving one another

    The importance of teaching values to young learners

    By Katharine Scott

    Values in education

    The long years children spend at school are not only about acquiring key knowledge and skills. At school, children also learn to work together, share, exchange opinions, disagree, choose fairly, and so on. We could call these abilities social skills as they help children live and flourish in a wider community than their family circle.

    Social skills are not necessarily the same as social values. Children acquire social skills from all kinds of settings. The tools they use to resolve problems will often come from examples. In the playground, children observe each other and notice behavior. They realize what is acceptable to the other children and which strategies are successful. Some of the things they observe will not reflect healthy social values.

    Part of a school’s mission is to help children learn social skills firmly based on a shared set of values. Many schools recognize this and have a program for education in values.

    What values are we talking about?

    Labeling is always tricky when dealing with an abstract concept such as social values. General ideas include:

    • living in a community, collaborating together
    • respecting others in all of human diversity
    • caring for the environment and the surroundings
    • having a sense of self-worth.

    At the root of these values are ethical considerations. While it may seem that primary education is too early for ethics, children from a very young age do have a sense of fairness and a sense of honesty. This doesn’t mean that children never lie or behave unfairly. Of course they do! But from about three years old, children know that this behavior is not correct, and they complain when they come across it in others.

    In the school context, social values are too often reduced to a set of school rules and regulations. Typical examples are:

    • 'Don't be late!'
    • 'Wait your turn!'
    • 'Pick up your rubbish!'
    • 'Don't invent unkind nicknames'.

    While all these statements reflect important social values, if we don’t discuss them with the children, the reasoning behind each statement gets lost. They become boring school rules. And we all know that it can be fun to break school rules if you can get away with it. These regulations are not enough to represent an education in values.

    School strategies

    At a school level, successful programs often focus on a specific area of a values syllabus. These programs involve all members of a school community: students, teachers, parents, and administrative staff.

    Here are some examples of school programs:

    Caring for the environment

    Interest in ecology and climate change has led many schools to implement programs focused on respect for the environment and other ecological issues. Suitable activities could include:

    • a system of recycling
    • a vegetable garden
    • initiatives for transforming to renewable energy
    • a second-hand bookstore.

    Anti-bullying programs

    As,many schools have anti-bullying policies to deal with bullying incidents. However, the most effective programs also have training sessions for teachers and a continuous program for the children to help them identify bullying behavior. Activities include:

    • empathy activities to understand different points of view
    • activities to develop peer responsibility about bullying
    • activities aimed at increasing children’s sense of self-worth.

    Anti-racism programs

    Combating negative racial stereotypes has, until recently, relied mainly on individual teacher initiatives. However, as racial stereotypes are constructed in society, it would be useful to have a school-wide program. This could include:

    • materials focusing on the achievements of ethnic minorities
    • school talks from members of ethnic minority communities
    • empathy activities to understand the difficulties of marginalized groups.
    • study of the culture and history of ethnic minorities.

    As children learn from observed behavior, it’s important that everyone in the school community acts consistently with the values in the program.