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
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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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    Forgetting to remember – What active recall is all about

    By Heath Pulliam
    Reading time: 5 minutes

    Heath Pulliam is an independent education writer with a focus on the language learning space. He’s taught English in South Korea and various subjects in the United States to a variety of ages. He’s also a language learning enthusiast and studies Spanish in his free time.

    Almost everyone has studied for a test at some point in their life. Have you ever studied a lot for a test and still not received a great grade? Probably so. This is because not all study methods are created equal. Just because you’ve ‘studied’ doesn’t necessarily mean that the material has stuck in your brain.

    Some common study methods don’t do as much as you might think. One technique, however, stands out for its efficiency and effectiveness. It’s called active recall, and it’s regarded by many as the best way to study.

    What is active recall?

    In short, active recall is the process of pulling information from your brain without prompts. The idea is that when you force yourself to remember something, you memorize it much faster than you would by only reading material or passively studying.

    When you’re taking a test and you’re not sure about an answer, you search your brain for the answer; that’s active recall. The action of trying to remember is what essentially crystallizes the information in your head for the long term. Multiple study methods use active recall or the action of searching your brain for an answer.

    Active recall forces you to pull information from your mind. It’s not just for doing well on tests but also for long-term retention.

    Active recall is praised for its effectiveness, but it is also mentally taxing. Attempting to recall things that are not in the front of your mind is tiring, which is part of why some opt out of using it.

    Dr. Cal Newport, author of Deep Work, says:

    “It’s almost like you have a pseudo-photographic memory when you study this way.â€

    Passive and active study

    Most people are taught to study, but less about how to study. People end up using passive study techniques, like rereading material or rewatching lectures. Although not particularly effective, studies show that reading and rereading notes remains university students’ most common study method. (Dunlosky, 2013).

    These methods might feel like effective studying but aren’t really helping much. Yes, passive study methods such as reading, highlighting, or watching can help, but can also give you a false sense of understanding.

    With these methods, when the time comes to retrieve the information, you struggle to recall it because it is not in your long-term memory.

    The first step to becoming excellent at studying is understanding how important active study methods are, such as flashcards, practice testing, or practice teaching – all methods that use active recall.

    Spaced repetition

    If you’re researching study methods, you’ve probably encountered the term spaced repetition. This technique can be incorporated into active recall study methods, primarily flashcards.

    Spaced repetition involves reviewing information at increasingly longer intervals in order to improve long-term memory. You are using this technique when you learn something, so review it a day later, then a week later and then a month later. It helps fight your brain’s natural process of forgetting things.

    Combining spaced repetition with active recall is always a recipe for successful study.

    So, what methods can you use to employ active recall in your study sessions?

    Summarize what you know

    The simplest way to practice active recall is to try to remember the material actively. To do this, read or reread some material, then take some time away—take a walk, snack break, or whatever you like to do to take a break.

    During this break, try to replicate in your mind as much about the topic from scratch as if you had to teach about it. Don’t be discouraged if you have trouble remembering; part of the learning process is forgetting material and then remembering it.

    When using this for language acquisition, make up relevant sentences and translate them into your target language. What type of vocabulary were you learning? What grammatical structures were new to you?

    Take a mental note of which elements you were able to remember and which ones gave you trouble.

    When finished, go back to the material and review. Were you able to remember things? Whether you could or not, you’ve helped yourself. Your attempt to remember is you practicing active recall.

    When you do successfully remember something, you’ll realize that it is locked in your long-term memory. This method is as simple as it is productive.

    Teach a friend

    Similar to mental summarizing, after studying, find a friend and do your best to explain the topic to them. Language learning could involve explaining how a new grammar pattern works in your target language or taking sentences and phrases and translating them to a friend.

    As a teacher, your best lessons are the ones where you know the material inside and out. If you can effectively explain and teach someone about your target language, you are that much closer to mastering the information yourself.

    Flashcards

    Flashcards, especially when combined with spaced repetition, are the king of study methods for language acquisition.

    Between all that they can be used for, they are especially good for language learning, no matter what part of the language you’re studying. This is one of the best ways to learn sentence structure that does not mirror your native tongue, conjugations for speedy use and general vocabulary.

    I have found that using a spaced repetition-based flashcard program is the best way to study a language. This way, you don’t have to schedule a bunch of paper flashcards manually.

    Among the most popular programs for language learners is Anki. Anki is a spaced repetition flashcard program. With it, you create your cards and the program schedules them at increasingly longer intervals. It is also used widely among students studying for large tests, like medical and law exams.

    To make the best flashcards, make them yourself. Downloading a big set of flashcards for your target language is tempting but not particularly helpful. Instead, after each study session, make a few flashcards yourself covering the new vocabulary/grammar you’ve just learned about.

    One more thing: do not use multiple-choice answers for your cards. Active recall happens when you produce information without prompts or assistance.

    Personally, I use flashcards every day to learn Spanish through . This program has a learning curve, but the payoff makes it worth it.

    Test yourself

    The goal of studying for a test is to be able to answer questions about a topic or, even better, know the material for real-world application. As stated earlier, active recall happens during testing, so why not use this form of active recall before testing?

    Use your materials to make a mock exam in this method, then take it. Through actively remembering to answer each question, the ones you get right will stick in your brain. Review the questions that you couldn’t remember and retake the test focusing on them.

    While not particularly complicated, these tips and methods’ effectiveness comes from their use of active recall. As you forget information and pull it from the depths of your memory, you solidify it for yourself.

    Forgetting plays an important role in learning something for long-term memory.

    Now, get to studying; how are you going to use the power of active recall in your routine?

    References

    Dunlosky, J. "Improving Students’ Learning With Effective Learning Techniques: Promising Directions From Cognitive and Educational Psychology." Association for Psychological Science, 2013, 1-6

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    Understanding your GSE score

    By Samantha Ball
    Reading time: 3 minutes

    For many students, navigating the world of English language proficiency tests can be a daunting experience. Whether you're preparing for university, looking to enhance your career prospects, or simply aiming to improve your communication skills, understanding what your Global Scale of English (GSE) score means is crucial.

    In this blog post, we'll break down the GSE, explain what your score represents and provide you with actionable steps to improve it.

  • A woman dressed in a halloween costume smiling holding a cat shaped pumpkin outdoors

    The intriguing etymology of spooky words

    By
    Reading time: 4 minutes

    There's a certain allure that surrounds spooky words. Their very sound can send shivers down your spine and their meanings often carry chilling tales of the past. For those who revel in the peculiarities of language, exploring the origins of these eerie expressions offers a hauntingly delightful experience.

    Language is full of mystery and the etymology of words related to the supernatural is no exception. Let's take a closer look at some of the most spine-tingling words in the English language and unearth their origins.

    1.ÌýGhoul

    The word "ghoul" has its roots in Arabic folklore. Derived from the Arabic word "ghūl," it refers to an evil spirit that robs graves and feeds on the dead. This sinister entity first appeared in English texts around the 18th century, becoming synonymous with creatures that haunt our nightmares.

    2.ÌýWitch

    "Witch" is a word steeped in history and lore. Its origins can be traced back to the Old English word "wicce" (for a female witch) and "wicca" (for a male witch). These terms are believed to be linked to the Proto-Germanic root "wikkjaz," meaning "one who wakes the dead." Over the centuries, the image of witches transformed, influenced by cultural narratives and historical events such as the infamous witch trials.

    3.ÌýVampire

    The word "vampire" conjures images of blood-sucking fiends that prowl the night but its linguistic origins are equally fascinating. It likely comes from the Serbian word "vampire," which gained popularity in the 18th century in Western Europe. This term was used to describe beings that rise from the grave to feast on the living, a concept that has since been romanticized in literature and film.

    4.ÌýSpecter

    Derived from the Latin "spectrum," meaning "appearance" or "vision," the term "specter" is often used to describe a ghostly apparition. In the 17th century, it came to be associated with the haunting phantoms that drift through abandoned halls and eerie landscapes. Its spectral connotations are timeless, evoking images of translucent figures and the eerie rustle of bygone whispers.

    5.ÌýZombie

    While the concept of reanimated corpses exists in various cultures, the word "zombie" has its origins in West African folklore. It is derived from the Kikongo word "nzambi," meaning "spirit of a dead person." The term was introduced to the Western world through Haitian Vodou practices and gained prominence in popular culture during the 20th century.

    6.ÌýPoltergeist

    The term "poltergeist" originates from the German words "poltern," meaning "to make noise," and "Geist," meaning "spirit" or "ghost." This eerie word describes a type of supernatural entity that is known for its mischievous and sometimes malevolent behavior, often manifested through unexplained noises or objects moving without apparent cause. Poltergeist occurrences have long featured in folklore and horror stories, capturing the imagination with tales of restless spirits causing chaotic disturbances in the world of the living.

    7.ÌýBanshee

    The word "banshee" is rooted in Irish mythology, deriving from the Old Irish term "bean sídhe," meaning "woman of the fairy mound." Banshees are believed to be heralds of death, their mournful wails seen as an omen that someone is soon to pass away. These spectral figures often appear as women shrouded in gray or white garments, their cries echoing the sorrow and mystery that enshroud their presence. The legend of the banshee has endured in popular culture, continuing to haunt the imaginations of those who hear her tales.

    8.ÌýDoppelgänger

    The term "doppelgänger" originates from the German language, combining "doppel," meaning "double," with "Gänger," meaning "goer" or "walker." It refers to the unsettling phenomenon of encountering one's double, often considered an omen of bad luck or death. In folklore, a doppelgänger is thought to be a spirit or supernatural entity that takes on the appearance of a living person. This eerie concept has been a source of fascination in literature and art, exploring themes of identity and the dual nature of the self.

    9.ÌýWraith

    The word "wraith" has Scottish origins and is commonly used to describe a ghost or apparition, particularly one that portends death. Its etymology is somewhat obscure, though it shares a kinship with words indicating spectral or eerie appearances. Wraiths are often portrayed as shadowy, ethereal figures that linger between the realm of the living and the dead, haunting desolate landscapes with their sorrowful presence.

    10.ÌýMummy

    While the practice of mummification is most famously associated with ancient Egypt, the word "mummy" itself has an intriguing history. Derived from the Persian word "mūmiya," meaning "bitumen" or "asphalt," it referred to the embalming substance used in the preservation process. This term was absorbed into medieval Latin and later English, coming to define the preserved bodies themselves. Mummies have captivated imaginations and spurred countless myths and stories, bridging the gap between ancient rituals and modern horror tales.

    11.ÌýWerewolf

    The word "werewolf" has deep linguistic roots, stemming from the Old English "were," meaning "man," combined with "wulf," meaning "wolf." This term describes the mythical entity that transforms from human to wolf, often during a full moon. Such legends have been present in numerous cultures, with various explanations and lore surrounding the transformation process. The enduring allure of werewolves in fiction and folklore highlights humanity's fascination with the primal, untamed aspects of nature and identity.

    The power of spooky language

    Spooky words hold a unique power over us. Understanding their origins not only enriches our linguistic knowledge but also deepens our appreciation for the stories and cultures that have shaped these words over time.

    For linguaphiles, unraveling the mysteries behind spooky words is a thrilling adventure. Each term carries a legacy, a tapestry woven with tales of terror and wonder. Whether you're penning a chilling tale or simply enjoy the art of language, these eerie expressions continue to captivate and inspire.