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?

More blogs from ÃÛÌÒapp

  • Teenager studying with open books on his bed

    What to expect on the day of your PTE test

    By ÃÛÌÒapp Languages

    Reading time: 6.5 minutes

    Embarking on the journey of taking the ÃÛÌÒapp Test of English (PTE) can be a nerve-wracking experience, especially if it's a pivotal moment in your study abroad journey or a step towards a career and even permanent residency in an English-speaking country. This comprehensive post is designed to guide you through the entire process, from the moment you decide to take the PTE test to the day you actually sit for it, ensuring a worry-free and breezy experience from start to finish.

    With our detailed walkthrough, you can approach the test with confidence, a sense of preparedness and a calm mind. We'll cover everything you need to know, from what to bring, where to leave your belongings and what to expect. So that when the test day arrives, you can focus on passing your English test and not worry about the small things.

  • Children stood around a whiteboard, one is writing on the whiteboard smiling

    Ink's vital role in education: How colors influence student participation

    By ÃÛÌÒapp Languages

    Reading time: 7 minutes

    In this age where screens often dominate our field of vision, the humble ink pen might seem like a relic. Yet, intriguing research is bringing to light the unsung importance of ink in educational settings, particularly in enhancing student engagement and learning.

    Today, we look at the importance of handwriting and ink, and how it still plays a pivotal role in the cognitive development of students.

    The importance of ink and color

    , wrought into our documents and notes through ink, plays a significant role in memory retention and comprehension. Psychologists argue that colors like blue and green foster a sense of calmness and improve focus, making them ideal for environments geared toward learning. Conversely, vibrant colors such as red and orange are thought to stimulate energy and excitement, potentially boosting creativity and critical thinking skills. By strategically incorporating these colors into educational materials, teachers can create a more dynamic and effective learning atmosphere, encouraging students to engage more deeply with the content.

    Delving deeper into the benefits of ink for students

    Writing with ink offers multifaceted benefits in an educational context:

    Enhanced memory and learning

    Research has shown that students remember information better when they write it down by hand rather than typing it. This is attributed to the fact that handwriting requires a bit more effort and thought, leading to deeper processing of the information. For instance, college students were found to recall more information from a lecture when they took notes by hand compared to typing them.

    Brain activation

    Writing by hand activates different brain regions compared to typing. When children write, it stimulates areas of the brain responsible for learning and memory. This stimulation is less pronounced when typing. For example, handwriting has been shown to activate the region of the brain that responds more to handwritten letters than typed letters in young children. For example in James, W. L., & Engelhardt, T. M. (2012) ''. This research highlights how the act of handwriting, as opposed to typing, can influence cognitive development and creative thought processes in young learners.

    Development of fine motor skills and cognitive abilities

    Handwriting also plays a crucial role in the development of fine motor skills and cognitive abilities. It requires a level of hand-eye coordination, attention to detail, and thought about what is being written, which are essential skills for academic success and cognitive development.

    Creativity and thoughtful expression

    Handwriting can spark creativity and encourage more thoughtful expression. Slower than typing, it allows more time for creative ideas to develop and for the writer to choose their words carefully.Ìý

    Emotional and therapeutic benefits

    Handwriting can have therapeutic benefits, such as better immune function and reduced symptoms of anxiety and depression. Writing about stressful events by hand can arouse higher emotional levels, leading to greater therapeutic benefits compared to typing. For example, ''Ìýdigs into the emotional and therapeutic benefits of writing by hand about stressful or significant life events.

    Problem-solving and mindfulness

    The process of handwriting can assist in problem-solving and serves as a mindful activity. Writing out problems can help clarify thoughts and lead to solutions. It also encourages a moment of calm and focus in a fast-paced world​​.

    In conclusion, the act of handwriting not only deepens focus and understanding but also contributes significantly to cognitive development, memory retention, creative thinking, emotional well-being and problem-solving skills. These benefits highlight the importance of maintaining handwriting as a skill, even in an increasingly digital world.

    Practical classroom applications of ink

    Teachers utilize various practical applications of ink in the classroom to enhance learning among students. These methods leverage the cognitive and educational benefits of handwriting:

    Handwritten note-taking

    Encouraging students to take notes by hand during lectures can significantly improve their understanding and retention of the material. . This method forces students to process and rephrase the information in their own words, which aids in deeper learning.

    Journal writing and creative tasks

    Assigning journal writing or creative writing tasks can be an effective way to develop student's writing skills and encourage self-expression. The act of writing by hand can stimulate creativity and thoughtfulness, as evidenced by numerous authors and researchers who advocate for the benefits of handwriting for creative processes.

    Practicing cursive writing

    , in particular, can be beneficial for cognitive development. It requires more complex motor skills and can help in the development of fine motor skills. Moreover, cursive writing can be faster than printing, which might engage students more effectively and give them a sense of personal style and ownership over their writing.

    Handwriting for memory and recall exercises

    Using pen and paper for writing exercises focused on memory and recall can be very effective. For example, having students write summaries of lessons or chapters by hand can help them better remember and understand the content. This method can be particularly useful for complex subjects where comprehension is critical​​.

    Therapeutic writing activities

    Incorporating therapeutic writing activities, such as writing letters or reflective essays, can offer emotional and psychological benefits. This practice can be particularly useful in subjects like literature or social studies, where understanding and expressing emotions are part of the learning process.

    Problem-Solving through writing

    Teachers can use handwriting for problem-solving activities, where students are asked to write out their thought processes when solving complex problems. This can, of course, be particularly useful in subjects like mathematics or science, where breaking down problems into smaller, manageable parts is essential.

    Peer review and handwritten feedback

    Providing handwritten feedback on students' work can be more personal and impactful. Teachers can also encourage students to peer-review each other's handwriting, fostering a more engaging and thoughtful critique process.

    Wrapping up: Ink's enduring relevance in education

    In summary, the use of ink and handwriting in the classroom offers a range of benefits for student learning, from improving memory and understanding to fostering creativity and emotional expression. These methods, supported by research and studies, can be effectively integrated into various teaching strategies to enhance educational outcomes.

    Despite the digital age's allure, ink remains a potent tool in the educational arsenal. By nudging students towards the use of ink and harnessing the power of color, educators can cultivate a more engaging, dynamic and effective learning atmosphere.

    Extra insights for maximizing ink's potential

    • Offer students a diverse palette of ink colors to spark their interest and creativity.
    • Promote the use of handwriting in creative and expressive writing exercises.
    • Develop color-coded educational materials to aid visual learning.
    • Encourage personalized stationery: Inspiring students to use personalized ink pens or stationery can increase their engagement and ownership of their written work. It might also stimulate their interest in practicing handwriting more frequently.
    • Implement ink-based art projects: Integrating art projects that require the use of different ink colors can help students explore their creativity while learning about color theory and its impact on emotions and perceptions.
    • Promote the study of calligraphy: Introducing students to the art of calligraphy can foster an appreciation for handwriting's aesthetic aspects and improve their fine motor skills and concentration.
    • Incorporate ink in digital detox sessions: Allocating specific times during which students are encouraged to use only ink and paper for their work can serve as a digital detox, helping them to focus better and reduce screen time.

    Beyond engagement: The art of handwriting

    An often-overlooked benefit of writing in ink is the improvement of handwriting skills. The focused nature of handwriting demands careful attention to letter and number formation, leading to neater, more legible writing. This skill is invaluable for note-taking efficiency and clarity, especially for when they enter the workforce.

    To sum up, the simple act of using ink can have far-reaching effects on student engagement and learning outcomes. We urge educators to rediscover the power of ink in their classrooms and observe the transformative effects it can have on their students.

    From enhancing memory and promoting creativity, to offering therapeutic benefits and aiding cognitive development, the act of presents a multifaceted tool for educators and students alike. Whilst we continue to advance in a digital age, it's crucial to remember the foundational skills and benefits that handwriting offers.

  • A woman smiling with a backpack stood outside in a cobbled square with many people in the background

    Language learning tips for international students

    By ÃÛÌÒapp Languages

    Reading time: 4 minutes

    Are you studying abroad (or soon to be), learning a new language and need some inspiration on ways to practice your language skills in the real world? Don't worry. It can be daunting to know how to begin, especially in an unfamiliar place, However, with a little bit of effort and following these useful tips, you will be able to improve your language skills and make the most of your study abroad experience.