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

  • Students in uniform sat at tables in a classroom with a teacher at the front talking to them all.

    Bridging the gap: How to equip English learners with workplace-ready language skills

    By Samantha Ball
    Reading time: 5 minutes

    Educators worldwide are faced with a vital challenge: closing the language education gap between traditional schooling and the practical language requirements of the modern workplace. With English established as the language of international business and in light of our ground-breaking new research, the need for education to address this disparity has never been more critical.

    In this blog post, we'll explore why teaching English through a lens of real-world application is necessary, what our research shows about the current gap in language education, and some ideas for how English teachers can integrate employability-focused lessons into their own English teaching curriculum.

  • A teacher helping students at a table.

    Empowering future educators: Integrating the GSE into pre-service teacher training

    By Belgin Elmas
    Reading time: 6 minutes

    When we used to go somewhere by car, my son, who was just three years old, would repeatedly ask me, "How far do we need to go?" every five minutes. He was curious to know where we were and how close we were to our destination. Even though the answer was just a number, it would satisfy him and relieve his curiosity.

    For language learners, it is important to maintain a high level of curiosity about progress and the distance needed to cover in their language learning journey. This can help identify areas for improvement and help them stay motivated. For teachers, it is also important to have a tool that can assist their students in visualizing their language learning goals more concretely.ÌýThe Global Scale of English (GSE) is a valuable resource for this purpose. It not only indicates learners' current proficiency levels but also provides learning outcomes to help them progress in their abilities. The scale ranges from 10 to 90 and offers a personalized pathway for improvement in each individual skill based on global research. By using the GSE, both learners and teachers can work together to achieve language learning success.

    I believe the GSE is one of the most valuable resources a language teacher needs in teaching English; the learning outcomes provide clear guidance on what to teach, tailored to the specific needs of learner groups. With five options designed for pre-primary, young, general adult, professional and academic English learner groups, the GSE offers educators clear paths to customize their teaching strategies effectively. It also assists teachers in motivating their students by showing their progress regularly, which provides precious support throughout their learning journey.

    I also believe that the sooner we introduce teachers to this valuable tool in their teaching careers, the better equipped they will be to help their learners. With this belief in mind, we integrated the GSE into our pre-service teacher education program, making it the cornerstone for lesson planning and assessment. This blog aims to explain our implementation process at TED University's Education Faculty English Language Teaching Department, hoping to provide a model for other programs interested in adopting a similar approach.ÌýÌý

    Implementing the GSE

    Our implementation process started with conducting in-service training sessions for the faculty members, many of whom were also unfamiliar with the GSE. To ensure comprehensive understanding, we organized meetings with the teacher trainers responsible for teaching the methodology courses. These sessions consisted of in-depth discussions on the nature of the GSE, its significance in language teaching and practical guidance on integrating it into the curriculum we were following.

    As the second step, we designed a lesson plan to be used for the first methodology course our pre-service teacher trainees would undertake for the same objective we had for in-service teacher training sessions. In this initial lesson, we started by discussing the aims of CEFR and GSE, highlighting their differences.

    Then, we facilitated discussions on how GSE helps to monitor the progress of learners, what the main features are that the GSE has been built upon, and most importantly, we focused on increasing our future teachers' consciousness on how learning objectives can help a teacher. The lesson proceeded with an introduction to the , clarifying its categories, contained skills, and the target language learners it caters to. After providing diverse samples across various skills and outcomes, we demonstrated how our pre-service teachers can find learning objectives within the scale and how they can use them.Ìý

    The lesson then transitioned into practical exercises designed to familiarize the teachers with the toolkit. Through guided instructions, such as selecting a target group, a skill, and a proficiency range, we prompted them to engage in activities aimed at perceiving the usefulness of the toolkit. We then asked them to report on some chosen parameters, such as the selected range, the number of objectives identified, and the potential text materials applicable to the chosen skill (e.g., reading comprehension). We followed a similar process for the other skills.Ìý

    The second part of the lesson illustrated how different teaching materials were mapped with the GSE framework, utilizing sample coursebooks like Speakout, Roadmap and Startup. The lesson concluded with getting reflections from the pre-service teachers on their perceptions of the GSE. We gathered their insights on its usefulness, including its impact on curriculum design, teaching methodologies, and skill assessment practices.

    After being introduced to the GSE, we asked our pre-service teachers to integrate it into all their teaching-related courses. They now plan their lessons based on the learning outcomes provided in the toolkit, benefitting from the additional resources it offers to enhance their instructional practices. Teaching Skills, Teaching English to Young Learners, and Material Development can be given as samples of the courses the GSE was integrated into; there is no need to mention that all teaching practicum-related courses are in the integration part as well.

    The benefitsÌý

    What did we gain by integrating the GSE into our pre-service teacher education program? Quite a few significant benefits, actually. Firstly, it standardized the language and terminology used throughout the department; when we refer to terms like 'learning outcomes', 'proficiency of language learners' or 'learner progress', everyone understands the set of terms uniformly across our department. No need to mention that our pre-service teachers gained the privilege of being introduced to a widely recognized toolkit in the field. While their peers may not yet be familiar with the GSE, our students gain early exposure to this valuable resource. Incorporating the GSE into our program also has allowed our pre-service teachers access to a range of valuable resources.

    In addition to the , resources such as Text Analyzer or instructional materials aligned with the GSE help our future teachers plan and deliver language instruction more effectively. As a result, our pre-service teachers enter the field with a deeper understanding of language assessment, proficiency levels, and learner needs.

    Next steps

    What's next? There's still much to accomplish and a considerable journey ahead of us. Currently, our primary focus is on making our initiatives more public, aiming to share our experiences with other pre-service teacher education programs considering integrating the GSE into their curriculum. In addition, introducing the GSE to in-service teacher programs in Turkey and globally could also be valuable for enhancing language teaching practices and the professional development of language teachers worldwide.

    Publishing articles, presenting at conferences, hosting workshops, or developing online resources might be some of the sources for sharing our practices. Increasing the awareness of policymakers, school administrators, and language teachers on the GSE and highlighting the benefits of using a standardized granular framework like the GSE can encourage broader adoption and implementation across educational settings. Collaboration opportunities with other institutions and stakeholders in language education will help all of us to reach our destination more quickly and efficiently. Finally, research on the impact of the GSE in language education is required to refine our approaches.

    As a result, we are very pleased with the integration of the GSE into our teacher education program, as it has paved the way for significant advances. While recognizing there's still a considerable journey ahead, we also celebrate the progress we've made thus far and are curious about the other possible opportunities that lie ahead.

  • A group of business people talking together

    Future of global workforce decoded: A ÃÛÌÒapp and People Matters study

    By Samantha Ball
    Reading time: 5 minutes

    Companies today face a renewed skills challenge. One that goes beyond the traditional skilling agenda that helps employees keep up with the ever-evolving nature of technology. But rather one that prioritizes soft skills and seeks to leverage the right tools and modalities to address change.

    The ÃÛÌÒapp and People Matt­ers study, Future of Global Workforce Decoded, echoes the growing importance of having the right skilling pedagogies in place to build communication and collaboration within globally distributed teams. Download the full report here or keep reading this summary.

    The study surveyed around 70 business and talent leaders across India to assess how they see the future of global workforces evolve and unpacked trends on how companies are driving productivity.

    The new skilling agenda: communication and collaboration

    The ÃÛÌÒapp Power Skills report contextualized this need for skilling by identifying communication and collaboration as pivotal soft skills required to build a capable workforce across India and APAC. For companies hoping to accelerate growth through a productive global workforce, the need for developing these soft skills rises exponentially.

    For around 56% of leaders interviewed, the right learning certification and skill building programs enabled them to improve business performance. This was closely followed by creating the right employee experience and increasing inclusivity.

    The rise of skilling and certification needs echoes a business concern common to companies with global workforces: to accelerate growth and leverage post-pandemic consumer behavior shifts to build more profitable business processes. Focusing on building communication and collaboration is central to this.

    Previous studies noted that communication and collaboration remained vital soft skills for companies across APAC to develop. And with good reason. With its impact felt across different aspects of an employee's journey, the focus on building communication and collaboration is imperative.

    Around 60% of companies reported that communication and collaboration helped them:

    • Improve employee performance
    • Increase engagement levels
    • Increase cross-functional work
    • Improve retention

    Building the right skilling pedagogies

    When it comes to top talent challenges among global workforces, the lack of communication and collaboration as an essential part of teams remains an important challenge. Over 45% of companies today state this as a pivotal barrier. Another 47% of companies stated the difficulty in reskilling remains concerning.

    The solution: new, more relevant learning pedagogies that address the skilling needs.

    The right pedagogies also help raise performance and drive workforce productivity.

    Besides focusing on developing managers to lead global teams, for over 58% of companies, providing bespoke learning opportunities is key to their ability to solve future uncertainty and raise employee productivity.

    This need to adopt bett­er skilling methods is driven by many who find themselves in uncertain waters. The study found that over 77% of companies identified skill gaps bett­er and provided more relevant learning opportunities as a top learning priority.

    Having the right learning pedagogies that enable tracking and impactful, new-age interventions targeted to improve communication skills is the need of the hour. The study found that the ability to work cohesively in a global work sett­ing depended crucially on how easily different teams can communicate with each other.

    Assessments and hiring for success

    To ensure the success of learning tools and goals related to communication and collaboration, companies also need to consider another key component of their talent management process: whom they hire.

    As recruitment becomes a key HR function, companies with globally distributed and diverse workforces today need to hire individuals who fit their culture and can upskill quickly. Therefore, it's no surprise that the top hiring priorities for companies in the coming year are:

    1. Assessing candidates’ ability to learn new skills
    2. Assessments to gauge job and culture fit
    3. Better engagement and experience

    While building the right communication skills focuses on enabling learners to gauge the nuances of a global work sett­ing and enhance their proficiency in the language, how companies hire proves to be equally important.

    Platforms such as Versant by ÃÛÌÒapp prove vital tools for assessing job fit and communication skills, enabling companies with global workforces to hire those who meet their requirements. While new-age learning techniques help address gaps and spur productivity by enhancing communication and collaboration skills, ensuring the right candidates are hired greatly improves the ROI and impact of such skilling programs.

    Driving skills forward to help recruit, develop and retain talent

    The future of global workforces is increasingly dependent on how successfully they can communicate and collaborate with each other. While once considered skills that were good to have, they have risen to the forefront of business demand.

    There is a clear demand for bett­er assessment and learning tools that enable companies to hire and train bett­er. Companies with a global workforce today require personalized learning programs that leverage the latest tech solutions like generative AI, immersive learning, and greater ROI and impact tracking. The diversity of a global workforce throws up newer challenges, and as companies expand, having the right tools – that address both hiring and learning needs – can greatly improve how HR leaders create impact.

    With varying expectations and aspirations, aligning company needs with those of the employee is critical for success.

    Those who focus on building the right communication and collaboration capabilities within their global workforces today stand bett­er prepared to tackle business challenges and drive productivity.

    Investing in the right learning pedagogies and addressing communication concerns thus have a direct impact on how productive global workforces are. The new skilling agenda of focusing on communication and collaboration is today driven by a need to channel diverse workforces to tackle business uncertainty.

    A defining factor of how companies ensure a productive future is by building the right hiring and learning capabilities that address the new skilling agenda.

    To find out more about this study, download the full report here.

    ÃÛÌÒapp works with over 2,000 leading enterprises around the world, helping them to diagnose skills gaps, identify learning pathways and interventions, and mobilize their workforces through verifiable skill credentials.