10 tips for student wellbeing at back to school time

Donatella Fitzgerald MBE
Donatella Fitzgerald MBE
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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
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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?

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    Preparing for the PEIC YL oral test

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    Younger learners may find speaking in English comes easily to them, more so than reading and writing. However, they need to be well-prepared and familiar with what they have to do in order to be successful in an exam. Let’s look at a few ways we can prepare our students for the International Certificate Young Learners (PEIC YL) oral test and have fun along the way!

    The test

    The PEIC YL oral test includes two speaking tasks that have an emphasis on real-life communication. Throughout the four levels, the format of the speaking tasks remains the same, with questions and topics suitable for each level and age group.

    Learners take the oral test in groups of five, with one examiner, who gives instructions and assesses the learners.

    • The first speaking task consists of a question and answer activity played as a board game. In their group of five, students take turns to throw a dice and move around the board/cards. When they land on a square, they read out a question which they should direct at another student, who then responds. Each question has a corresponding picture, which helps scaffold the task and give clues to what the question means.
    • In the second task, each student gives a short talk about a topic. Students take turns to pick a topic card and then talk about the topic for one minute. The other students in the group then ask questions related to the topic.

    For both parts of the test students are assessed on their vocabulary, grammar, and pronunciation.

    Classroom activities

    There are lots of ways in which you can prepare your learners for the test in class. The game-like format of the speaking test makes practicing the tasks an ideal end-of-lesson activity. Here are a few ideas:

    Play board games

    Playing board games will allow learners to get used to the functional language they will need to play games, e.g. "It’s your turn" / "Where’s the dice?".

    It will also give them plenty of practice in counting the squares in English, which they are expected to do in the test. You can use traditional board games designed for English language learners or make your own.

    Include questions on familiar topics such as family, clothes, or vacations.

    Make collaborative board games

    Young learners love to make things so why not have them make their own board games and cards? Put students in groups to make a board game for the other groups to play. You can provide a board template, have them write questions, and draw pictures in the squares.

    Make sure you have students write a rough draft of their questions first so that you can check for any errors. It can be helpful to write example questions and prompts on the board as a guide, e.g. 'What (sports) do you play at school?' 'How often do you …?'. Depending on the level, students will need to include questions in a variety of present/past/future tenses.

    Use student pictures

    To prepare for the short talk, give students plenty of practice at speaking for one minute. One way of making this more engaging is by having the students choose their own topics by talking about pictures they have drawn or taken.

    If students have mobile phones, you can ask them to choose a photo from the gallery and discuss it with a partner. If mobile phones are not an option, have them bring in some photos from home. These could be pictures taken on vacation, birthday parties, or at other celebrations.Ìý

    You could also write a list of topics on the board, have each student choose one, and draw a picture to illustrate it.

    Tips

    • Make sure students are used to playing board games and know rules and functional language.
    • Practice turn taking and asking/answering questions regularly.
    • Encourage students to listen carefully to questions and to read them thoroughly, paying attention to the verb forms used. They should aim to use the same verb form in their answer.
    • Give learners practice speaking in one-minute turns.
    • Use your course book unit topic to include similar speaking tasks in lessons.
    • Make a set of laminated picture cards for students to practice both parts of the test.
    • Write questions and topics on popsicle sticks or cards for fast finishers.

    The key to good test preparation is to make it a part of your regular lessons, rather than something you do in just the weeks before the test. The more familiar your students are with the tasks, the more relaxed they will be on the day of the test.

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    In this post, we will look at why testing from home is a good option and explore the rules and requirements for the online ÃÛÌÒapp English International Certificate.

    5 benefits of remote language testing

    1. Flexibility to take the test anywhere

    One of the great things about taking the online International Certificate is that test-takers can do it from any private location with a reliable internet connection.

    While we offer the option to take the test in one of our authorized computer-based testing centers, we now also offer testing from home with the . Both delivery methods are backed by the same level of robust security, meaning International Certificate test results can be equally trusted regardless of where the test was taken.

    2. Fits into learners’ schedules

    The online International Certificate allows test-takers to schedule their 2-hour test at a time that fits into their timetable and is not restricted by location. This means that they don’t have to take time off work or education to take the test, or suffer the additional stress or inconvenience this can cause to their lives.

    Using just one system and one log-in, they register for the test, schedule it for whenever suits them and then, when the time comes, sign in to gain access to the online proctoring system.

    3. Easy-to-use testing platform

    The International Certificate is available through , the online assessment portal that brings teachers, test-takers and tests together in a single, user-friendly space.

    Test Hub is extremely straightforward to use for scheduling, taking tests and accessing results – while also delivering powerful, data-rich insights into test performance for both teachers and test-takers.

    Furthermore, we have clear resources showing new users how to navigate the platform, as well as online videos on to help learners familiarize themselves with the online International Certificate format.

    Also available through Test Hub is the Readiness Test, which predicts readiness to pass the International Certificate, as well as the Level and Benchmark Tests – assessments that teachers find invaluable for placing new students in the right class and tracking their progress to proficiency.

    4. Quicker to mark and issue results

    All tests are scored using an AI system. This speeds up the turnaround time for results, making the whole process much more efficient than the paper-based exam.

    Governments trust ÃÛÌÒapp’s world-leading scoring technology, businesses and universities globally and is powered by the expert input of thousands of skilled, experienced English teachers. Since 2022, the online International Certificate has been scored entirely using this system, bringing the score turnaround time to under 2 weeks – a fraction of the time taken to score the paper-based test.

    5. Accessible to all

    Running an assessment online means that many people from around the world can access it. So, this will allow people in some of the world's most remote areas to get a recognized English certificate and change their lives, as long as they meet the following requirements.

    ÃÛÌÒapp English International Certificate requirements

    There are a that test-takers need to be aware of when taking the exam from home. These include:

    • a computerÌý- test-takers must have access to a computer or laptop for the test duration. We recommend using a personal rather than a work computer as the testing software uses a secure browser that restricts other programs from running. Therefore, firewalls or network settings on work computers may cause problems.
    • a government-issued ID - To sign in to the online testing system, test-takers must have their government-issued ID, such as a passport, identification card or driving license, ready to present.
    • internet access - As the test requires continuous audio and video streaming, test-takers need to maintain a good internet connection. Additionally, we recommend connecting to a hardwire ethernet cable. Alternatively, test-takers should ask others at home to avoid using the internet during the exam.
    • a headsetÌý- Test-takers need a wired headset to take the test, rather than a Bluetooth one. This needs to include a microphone. Make sure it is of good sound quality so that tasks can be completed effectively.
    • a webcam - Test-takers need a webcam as they’ll be monitored by our online proctoring system throughout. This is to ensure that they do not have help from another person, or their notes nearby.
    • a private testing space - Test-takers must ensure they have a quiet and comfortable location that is completely private while doing the test. The proctor must end the session if anyone appears – even momentarily – during the test. The candidate is the only person allowed to see and answer the test questions.

    The International Certificate testing rules

    There are a number of simple, yet critical rules to follow when taking the International Certificate test from home. These include:

    • minors need adult consent - Test-takers who are under 18, an adult must be present to show their ID and provide consent. Then they must leave the room for the test to begin.
    • test taker must remain in webcam view - The test is under 2 hours with one optional 10-minute break. Aside from this break, people taking the test must not stand up or leave their workspace.
    • remove watches - Test-takers must remove all watches and smart watches to be stored out of sight.
    • store personal items away - Test-takers must store all their personal items out of reach during the test. They can not use phones, books, pens, notes or whiteboards.
    • clear exam workspace - There shouldn’t be any clutter on the desk or workspace. The proctor will check that no prohibited items are in the room before beginning.
    • no handwritten notes allowed - Test-takers are not permitted to take handwritten notes during the test. They may use the notes feature in their browser to take notes.
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    Teaching teens: 3 ways to embrace mobile phones in class

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    Teaching teenagers can be a rewarding yet challenging experience.

    When planning classes, we need to consider the environment in which the students are growing up. Most of our teenage students do not know a life without the internet, instant messaging or Google.

    Commonly referred to as Ìý(or Gen Z), they are the most tech-savvy generation to date; this should be reflected in how we teach them.

    However, not all of us have access to computer labs, interactive whiteboards or class tablets. But there is something that many of our teens bring to class in their pockets and bags every day.

    You’ve guessed it - a phone.

    By bringing students’ phones into your classes, you can bridge the technology gap between the learners and the curriculum, keep them engaged for longer and make them feel more empowered at the same time.

    Here are four low-tech activities that use phones in class.

    1. Review target language with your very own quizzes

    Activity requirements: one phone per student (or group of students) and a pre-made quiz.

    is an app designed to help you create quizzes online, which can be a fun, engaging way to challenge your learners in the classroom.

    Quizzes are an ideal activity to use at the start of a class to recycle previous vocabulary or to pre-teach new language.

    For example, you could choose 10 British English phrases or idioms. Write a series of four possible definitions for each word, phrase, or idiom (with only one correct answer).

    In class, ask your students to take out their phones, find the app, and link to the quiz.

    Tell the students that they must vote for the definition they think is correct. They can keep track of their scores directly on the app while competing with their friends.

    Not only will it immediately engage your learners and help them interact with what’s being learned, but they’ll also have a lot of fun.

    2. Become expert translators using Google Translate

    Activity requirements: a phone with the Google Translate app installed and a pen and paper per pair.

    Did you know Google Translate has a feature where you can ? This is a perfect tool for text that you might find on a poster, in a book or uses an alphabet which you are unfamiliar with.

    Bring in samples of different languages to class – the more complex, the better. If you don’t have anything suitable at home, find something online and print it out.

    Get one student to take a photo of the text using the app and with their finger, select the section of the text they’d like to translate from the original language to English. (Note: if you download the Google Translate language file to your phone, it will translate everything automatically).

    Then, have them dictate what it says to their partner, who has to write it down.

    Finally, they work together to improve the English translation. After all, everyone knows Google’s English isn’t perfect (not yet, anyway).

    3. Take photos outside the classroom to use in class

    Activity requirements: a mobile phone with a camera per student.

    Do your students love taking photos? Tap into their love of photography and make activities more exciting by incorporating the photos on their phones into your classes.

    Adapt speaking activities from common exams such as the B2 Cambridge First. Instead of using the pictures in the book, put the students in pairs and get them each to choose a more relevant photo from their phones. You may find they have more to say and will communicate naturally while still practicing the necessary language and skills required in the exam.

    Another idea is to get students to take photos of things they encounter in English in the street. This could be on a sign outside a restaurant or in their favorite clothing shop. Use these photos to start the next class with a discussion about where they saw it, what it means and if the English is correct.

    You could also nominate one student each week to bring a photo they took that weekend. Share it with the class and get everyone to write Instagram captions. You wouldn’t believe how many already do this in English, so why not help them?

    Keeping your teens on task with mobile tech

    If you are worried about the misuse of mobile devices in your class – don’t be! Here are our top three strategies to help avoid students getting distracted:

    • Create a class contract. At the start of the course speak to them about when it is acceptable (e.g. during one of the activities above or to check the meaning of a new word on ) or not (e.g. during an exam or when you are explaining something) to use their phones. Then have someone write down everything you’ve talked about, get the whole class to sign it and stick it to the wall where everyone can see.
    • Give them a tech break. Halfway through the class, allow students 60 seconds to check their notifications to relieve their anxiety.
    • Reward good use. If you see they’ve been using their phones appropriately, reward them by playing their favorite game. The more you punish or tell them not to do something, the more they’ll want to do it.