10 tips for student wellbeing at back to school time

Donatella Fitzgerald MBE
Donatella Fitzgerald MBE
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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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    Grammar: how to tame the unruly beast

    By Simon Buckland

    “Grammar, which knows how to control even kings”- ѴDZè

    When you think of grammar, “rule” is probably the first word that pops into your mind. Certainly the traditional view of grammar is that it’s about the “rules of language”. Indeed, not so long ago, teaching a language meant just teaching grammatical rules, plus perhaps a few vocabulary lists. However, I’m going to suggest that there’s actually no such thing as a grammatical rule.

    To show you what I mean, let’s take the comparative of adjectives: “bigger”, “smaller”, “more useful”, “more interesting”, etc. We might start with a simple rule: for adjectives with one syllable, add -er, and for adjectives with two or more syllables, use more + adjective.

    But this doesn’t quite work: yes, we say “more useful”, but we also say “cleverer”, and “prettier”. OK then, suppose we modify the rule. Let’s also say that for two-syllable adjectives ending in -y or -er you add -er.

    Unfortunately, this doesn’t quite work either: we do say “cleverer”, but we also say “more sober” and “more proper”. And there are problems with some of the one-syllable adjectives too: we say “more real” and “more whole” rather than “realer” or “wholer”. If we modify the rule to fit these exceptions, it will be half a page long, and anyway, if we keep looking we’ll find yet more exceptions. This happens repeatedly in English grammar. Very often, rules seem so full of exceptions that they’re just not all that helpful.

    And there’s another big problem with the “rule approach”: it doesn’t tell you what the structure is actually used for, even with something as obvious as the comparative of adjectives. You might assume that it’s used for comparing things: “My house is smaller than Mary’s”; “John is more attractive than Stephen”. But look at this: “The harder you work, the more money you make.” Or this: “London is getting more and more crowded.” Both sentences use comparative adjectives, but they’re not directly comparing two things.

    What we’re actually looking at here is not a rule but several overlapping patterns, or paradigms to use the correct technical term:

    1. adjective + -er + than
    2. more + adjective + than
    3. parallel comparative adjectives: the + comparative adjective 1 … the + comparative adjective 2
    4. repeated comparative adjective: adjective + -er + and + adjective + -er/more and more + adjective

    This picture is more accurate, but it looks abstract and technical. It’s a long way from what we actually teach these days and the way we teach it, which tends to be organized around learning objectives and measurable outcomes, such as: “By the end of this lesson (or module) my students should be able to compare their own possessions with someone else’s possessions”. So we’re not teaching our students to memorize a rule or even to manipulate a pattern; we’re teaching them to actually do something in the real world. And, of course, we’re teaching it at a level appropriate for the student’s level.

    So, to come back to grammar, once we’ve established our overall lesson or module objective, here are some of the things we’re going to need to know.

    • What grammatical forms (patterns) can be used to express this objective?
    • Which ones are appropriate for the level of my students? Are there some that they should already know, or should I teach them in this lesson?
    • What do the forms look like in practice? What would be some good examples?

    Existing grammar textbooks generally don’t provide all this information; in particular, they’re very vague about level. Often they don’t even put grammar structures into specific CEFR levels but into a range, e.g. A1/A2 or A2/B1, and none fully integrates grammar with overall learning objectives.

    At app, we’ve set ourselves the goal of addressing these issues by developing a new type of grammar resource for English teachers and learners that:

    • Is based on the Global Scale of English with its precise gradation of developing learner proficiency
    • Is built on the Council of Europe language syllabuses, linking grammar to CEFR level and to language functions
    • Uses international teams of language experts to review the structures and assess their levels

    We include grammar in the GSE Teacher Toolkit, and you can use it to:

    • Search for grammar structures either by GSE or CEFR level
    • Search for grammar structures by keyword or grammatical category/part of speech
    • Find out at which level a given grammar structure should be taught
    • Find out which grammar structures support a given learning objective
    • Find out which learning objectives are related to a given grammar structure
    • Get examples for any given grammar structure
    • Get free teaching materials for many of the grammar structures

    Think of it as an open-access resource for anyone teaching English and designing a curriculum.