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

  • two colleagues working outdoors talking to eachother over a laptop and paperwork

    The role of English proficiency in a global organization

    By Samantha Ball
    Reading time: 4 minutes

    To compete in the modern business space, many organizations are shifting to a more global way of working.

    The COVID-19 pandemic accelerated digital transformation and globalization across industries but, as many businesses look now to sustaining future growth, the question is: what powers a successful, global organization?

    Why English proficiency is key to unlocking international success

    According to ÃÛÌÒapp’s 2022 Power Skills Survey, one of the biggest factors in effective workplace globalization is the use of English as a common language. The report states “Adopting a common language and ensuring that the entire workforce can access it has become more important than ever before.â€

    It points to statistics from rising economies in Southeast Asia, showcasing the strength of English use and their respective booming industries:

    • In Indonesia, Southeast Asia’s largest economy in terms of GDP, the service sector employs nearly half of the country’s local workforce.
    • In Thailand, nearly 60% of the country’s GDP is generated by tourism and export-oriented production. Vietnam, one of APAC’s fastest-growing markets and a rising manufacturing powerhouse, counts the US among its top trading partners.
    • The Philippines’ business process outsourcing (BPO) sector, a key pillar of the country’s economy, employs 1.3 million people.

    The power of effective communication

    ÃÛÌÒapp’s 2022 Power Skills Survey is a drop in the ocean of reports hailing effective communication as one of the top factors to both personal and business success. Good communicators have been linked to higher performance in school, at work and in their personal lives. It is no surprise then that good communicators are highly sought after by talent recruiters.

    With many businesses moving to hiring outside of traditional location boundaries, more languages are inevitable in the workplace. So, can good communication transcend language barriers?

    As the statistics gathered by the Power Skills Survey show, there is evidence that sharing one common language, and therefore enabling more effective communication, can improve business opportunities, workforce growth and ultimately the economy. In the survey report, Norlida Azmi, Group Chief People Officer at Axiata, said:

    “Communication is a critical skill that sets the foundation for not only leadership competencies, such as people management and coalition building, but also for wider and effective stakeholder management in the ecosystem – communicating with our shareholders, customers and the communities that we operate in.â€

    English: the official language of business

    While communication for globalization can look different for different markets, the English language is recognized as the prevailing choice for multinational companies. The Harvard Business Review says:

    “The need to tightly coordinate tasks and work with customers and partners worldwide has accelerated the move toward English as the official language of business.â€

    So, with businesses now fighting to grow in a global marketplace, unlocking the power of the English language is crucial to success.

    Assessing English proficiency within your organization

    The survey shows that many organizations have work to do in this area, even if they view strong English proficiency as extremely important to their roles. It details the current state of assessing candidates’ English language proficiency and the percentage of organizations that have strategies in place to upskill their employees English proficiency. Both leave room for improvement.

    According to the survey, the number one way talent acquisition managers test English language skills is at the interview (58%), although 37% aren't measuring English language skills at all. This can be problematic later down the line, as not all four language skills (reading, writing, speaking and listening) will be accurately represented in an interview.

    Meanwhile, 27% of businesses use computer-based tests and 14% use paper-based tests to assess English language proficiency. By getting standardized test results, talent managers can more accurately assess if candidates’ English proficiency is suitable for the role, making for more confident and successful hires.

    Strategies for English upskilling

    Talent managers can also pass on these insights to learning and development managers to help them implement effective English language upskilling programs. While this investment can empower employees to perform better in their new role, it may also improve employee retention and even lead to succession and impact business growth.

    ÌýWhether organizations choose to hire new talent with higher levels of English proficiency or invest in learning and development programs to build their employees’ language skills, there are tools available to help.

    ÃÛÌÒapp Language Solutions for Work enables talent and learning and development managers to fast-track and simplify their recruitment and training processes, giving you total confidence that your candidates and employees have the English language skills to drive your business forward. Find the best language assessment and learning solutions for your organization here.

    Drive your business forward with language training

    If you liked this blog post and want to learn more, download our PDF report here.

    Find out more about how language training and assessment can drive your business forward by checking out our resources for HR professionals, including articles, whitepapers and research.

  • A teacher stood at the front of a class with a book, pointing at a student. Students are sat at desks with their hands raised.

    Assessing and tracking your students' language learning

    By ÃÛÌÒapp Languages

    Reading time: 4 minutes

    As a language teacher, your goal is not just to impart knowledge but to guide your students on a transformative journey toward fluency. Assessing and tracking learning progress is a dynamic process that empowers both educators and learners, rather than being just a routine task.

    In today's language learning blog post, we will explore the significance of assessment in language teaching and provide valuable insights on how to track and assess your students' linguistic development.

    The benefits

    Informed instruction

    Regular assessments enable teachers to tailor instruction to meet individual student needs. Identifying strengths and weaknesses helps educators adapt teaching methods, promoting a more personalized and effective learning experience.

    Motivational tool

    Assessment results can be very useful in motivating students. Even small progress should be acknowledged as it can boost their confidence and encourage a positive attitude towards learning. It is important to share success stories, celebrate achievements and foster a culture of continuous improvement within your language classroom.

    Feedback for growth

    Assessment feedback can help students improve their skills by giving them a clear idea of their strengths and weaknesses. Teachers can use this feedback to encourage students to take responsibility for their learning journey and foster a growth mindset that is resilient even in the face of linguistic difficulties.

    Tracking and assessment methods

    Diverse assessment methods

    Embrace a variety of assessment methods to capture the multifaceted nature of language learning. Beyond traditional exams, integrate speaking assessments, project-based evaluations and collaborative activities. This diversity ensures a comprehensive understanding of your students' language proficiency.

    Example: Consider assigning projects that involve researching, creating presentations and demonstrating creative expression (like plays or videos) in the target language. Assessing various aspects such as language skills, creativity and critical thinking. Design projects around your class's interests and motivations.

    Formative assessments

    Integrate formative assessments into your teaching strategy. These ongoing evaluations, such as quizzes, class discussions and short writing assignments, provide real-time feedback. For instance, if you notice that your students are struggling with a particular concept, you can use formative assessments to evaluate the effectiveness of your teaching approach and make necessary adjustments.

    Example: Conduct regular quizzes, polls or short assessments during class to evaluate students' understanding. Use quick checks to gauge student understanding to adjust teaching methods accordingly. This will help you tailor your teaching methods in real time to ensure effective lesson delivery.

    Portfolio assessment

    Encourage students to maintain language portfolios. These portfolios can include samples of their written work, recorded conversations and reflections on their language learning journey. Portfolio assessments offer a holistic view of progress and provide students with a tangible record of their achievements.

    Example: Conduct periodic portfolio reviews to discuss progress and set goals. Encourage frequent reflection to show learners how far they've come.Ìý

    Self-assessment

    Empower students to self-assess. Encourage reflection on their language skills, setting goals and evaluating their own progress. Self-assessment also fosters a sense of responsibility and independence in the learning process. When students take ownership of their progress, they become more invested in their education and are more likely to achieve their goals.

    Example: Provide your language students self-assessment checklists or rubrics for them to evaluate their proficiency and set personal goals.

    Technology integration

    Use language learning platforms' analytics and progress reports for data-driven decision-making. It's great to help save time and provide reliable and up-to-date reports.Ìý

    Example: Using online platforms for assignments, quizzes and collaborative projects with built-in tracking features. Our learning platforms, ÃÛÌÒapp English Connect (PEC)Ìýand MyEnglishLab (MEL), can help you keep track of your students' progress.

    Cultural projects

    Cultural projects are a great way to engage students in the broader context of the language they are learning. These projects could involve researching cultural practices, traditions or historical events related to the language.

    Students learn how to navigate cultural nuances, understand diverse perspectives and effectively communicate in different cultural contexts by participating in cultural projects. Such projects help students form a personal connection with the language and bridge the gap between theory and real-world application, making language learning more meaningful.

    Example: Assign projects that explore certain cultural aspects of the target language, encouraging a deeper understanding of context. These can be evaluated on how well it's presented, its clarity, and how factually accurate it is.

    Peer reviews

    Peer review is a valuable practice that promotes a sense of community within the language learning classroom. It involves students working together and offering constructive feedback to each other, which leads to the development of their language skills. It creates a collaborative learning environment where students actively participate in the improvement of their peers, learning from one another's strengths and weaknesses.

    Students often put more effort into assignments when they know peers will review their work. This increased accountability can lead to higher-quality work and a greater commitment to language learning.

    Example: Implement peer review sessions where students provide feedback on each other's written or spoken assignments. Encourage constructive criticism to enhance collaboration and learning. To accommodate shy students, this process can be anonymous.

    Ìý

    Assessing and tracking language learning progress is integral to effective language teaching, requiring continuous interaction between educators and students.

    By utilizing diverse assessment methods and fostering a culture of constant improvement, language teachers play a vital role in guiding their students toward linguistic fluency. Helping language students celebrate their successes and overcome challenges helps them to be not only proficient speakers but also lifelong language enthusiasts.

    Are you an English teacher preparing for assessments? Check out our postÌýMotivating your students through assessment.

    As well as our learning platforms, PECÌýand MEL, we offer various English assessments and courses to help track your learner's progress and to certify their English level, so make sure to explore our range to find the best solution for your students.ÌýÌý

  • Students working together laughing with a laptop in front of them

    Improve student vocabulary and memory with these classroom activities

    By Vaughan Jones

    Reading time: 6.5 minutes

    Vaughan Jones has more than 30 years of experience as an EFL Teacher, Trainer and Author. He’s lived and worked in France, Japan and Spain, and has worked to produce a number of coursebooks, including Focus, an English language learning series for upper-secondary students.

    In this post he explores some tips and techniques for language teachers to help students improve their ability to remember vocabulary.Ìý