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 teacher stoof over computers that students are sat at

    Boosting your learners' English language speaking skills

    By ÃÛÌÒapp Languages
    Reading time: 4 minutes

    Teaching a language goes beyond imparting the rules of grammar and vocabulary. It's about unlocking the confidence in students to use that language in real-life conversations. Confidence in speaking is the bridge that connects classroom learning with the world outside.

    In the era where digital solutions can complement traditional teaching methods, Mondly by ÃÛÌÒapp can play a pivotal role in boosting learners' speaking confidence.

    Why is it important to build students confidence?

    Before we explore Mondly by ÃÛÌÒapp's strengths, it's crucial to understand why speaking confidence matters. Communication is the heart of language, and confident speakers are more likely to use their language skills actively. They're more open to participating in conversations, which reinforces their learning and fosters better retention of the new language used.

    Research has shown that 52% of English Learners leave their formal education without confidence in their speaking skills. Mondly by ÃÛÌÒapp is your ultimate solution in tackling this challenge head-on, with 500+ minutes of English-speaking practice to build your learners' skills and confidence.

    What causes a lack of confidence in speaking English?

    There are a multitude of factors that contribute to a lack of confidence in speaking the English language well or any language for that matter. Some English learners feel self-conscious when their accent doesn't match what they perceive as the standard or desired accent.

    Additionally, a lack of practice opportunities or speaking practice, especially in a supportive and constructive environment, can hinder students from becoming comfortable and fluent speakers. Understanding these challenges is the first step in overcoming them, allowing educators to tailor their teaching strategies to address these specific concerns and build a more inclusive and encouraging learning atmosphere.

    What is Mondly by ÃÛÌÒapp?

    Mondly by ÃÛÌÒapp is an English language learning application aligned to the Global Scale of English. With ÃÛÌÒapp pedagogy at its core, Mondly by ÃÛÌÒapp offers over 500 minutes of speaking practice. Immersive AI-powered conversations, advanced speech recognition and engaging role plays, accelerate learning and build confidence.

  • A group of students celebrating and high fiving eachother

    Ace the listening section: Tips for English test prep

    By ÃÛÌÒapp Languages
    Reading time: 5 minutes

    Passing an English proficiency test is a milestone for many non-fluent speakers. Among the different sections in such tests, the listening part can often present unique challenges. In most standardized English tests, your ability to comprehend and respond to spoken English will be put under scrutiny.

    This blog post is dedicated to helping you, the ambitious test-taker, sharpen your listening skills and equip you with strategies to excel in the listening section of your English test.

  • Image of a woman with a headset looking at her laptop

    Picking the right PTE test: PTE Core vs PTE Academic

    By ÃÛÌÒapp Languages

    Reading time: 3 minutes

    When preparing to prove your English proficiency—be it for studying abroad, immigration, or professional goals—selecting the right test is extremely important. PTE, renowned worldwide for its English language assessments, offers various tests catering to different needs, including PTE Core and PTE Academic.

    This blog post aims to clarify the differences between these two tests, helping you pick the test that aligns more with your aspirations.

    Understanding PTE Core and PTE Academic

    PTE is a world-leading provider of English language tests, trusted by universities, colleges, governments and professional bodies across the globe. Test scores are accepted in many countries, but which test you choose depends on where you want to go and your reasons why.

    What is PTE Core?

    PTE Core is the test you need to achieve your Canadian dream, approved for economic visa categories.ÌýBut if you are looking to study in Canada, that is where PTE Academic comes in, approved for both SDS and non-SDS routes.

    PTE Core invites you to experience a test structure designed to assess your general English skills, as opposed to your Academic English, in a short, computer-based format. PTE Core evaluates all language skills—reading, writing, listening and speaking—in one seamless test.

    What is PTE Academic?

    PTE Academic is often the pathway to enrolment for students wanting to study at top universities. Specifically tailored for the academic environment, PTE Academic scores are widely recognized by institutions and are also accepted for visa purposes by the Australian, New Zealand, and UK Visas and Immigration Service. If your destination is higher education or a professional license abroad, PTE Academic is your way in.

    It's also praised for its ability to accurately reflect the speaking abilities of introverts, making it a considerate option for different personality types.

    Test features and acceptance

    When choosing the PTE test you need, consider the following features:

    Test format

    Both PTE Core and PTE Academic offer a computer-based test, which is excellent news for those who prefer not to have the extra stress of speaking to an examiner. Both tests are split up into three parts: Part 1: Speaking & Writing, Part 2: Reading, and Part 3: Listening.

    Speed of results

    With both tests, the results arrive rapidly—typically in just two business days—due to PTE's unique combination of AI scoring and human expertise that also strives to reduce bias.

    Global recognition

    An impressive list of institutions worldwide recognizes PTE Academic. Its scores are specifically sought after in the academic arena and by Australian, New Zealand, and UK visa authorities. Accepted by over 300 universities across the world, PTE Academic is the English test you need if you are looking to study overseas.

    It is also accepted by the Australian and New Zealand governments for migration visas, so it is the test of choice if that is your dream destination.

    PTE Core is recognized by the Canadian government (IRCC) for all economic visas and permanent residency applications.

    Preparation and support

    For those looking to prepare ahead of the test, be it PTE Academic or PTE Core, ÃÛÌÒapp offers a range of supporting resources so you can put your best foot forward on test day.

    For PTE Academic, this includes five unique scored practice tests to give you a feel for the full test experience, what to expect, the type of questions that will be asked, and other .

    For PTE Core, there is a taster test you can try out your skills on, , a handbook, and much more.

    Finding your best fit

    The choice between PTE Core and PTE Academic ultimately hinges on your future plans and destination country.

    To make an informed decision, check out PTE's useful links, which clarify and requirements.

    How do I start studying for PTE?

    Embarking on the journey to master PTE begins with understanding your current level and building a solid study plan tailored to your needs. Arm yourself with our, including practice tests and, to familiarize yourself with the question types and formats you'll encounter.