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
Okuma zamanı: 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
Gizlilik ve çerezler

İçeriÄŸi izleyerek, ÃÛÌÒapp'ın bir yıl boyunca pazarlama ve analiz amacıyla izleyici verilerinizi paylaÅŸabileceÄŸini ve bunu çerezlerinizi silerek geri alabileceÄŸinizi onaylamış olursunuz.Ìý

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?

Explore our blog posts 'Using language learning as a form of self-care for wellbeing' and 'Supporting wellbeing using AI in the classroom'.

More blogs from ÃÛÌÒapp

  • A child and grandparent sat on a sofa together reading a book and smiling

    7 great technology books to help improve your English

    By Steffanie Zazulak
    Okuma zamanı: 3 minutes

    Technology is one of our favorite topics at the moment. This is because the use of technology can enrich the experiences of both learning and teaching English.Ìý

    Inspired by this, we set about putting together a list of the best technology and futuristic novels for English learners. Reading novels is one of the most fun and effective ways of improving your English language skills. It can expand your vocabulary and expose you to different sentence structures, as well as give you the chance enjoy some wonderful stories.

    E-readers and tablets make learning English even easier because if you don’t know a word, you can simply click on it to read its definition. On a Kindle, you can even add new words you’ve learned to its Vocabulary Builder feature. Others recommend listening to and reading text at the same time as an excellent way of enhancing the learning process. Kindle’s Whispersync for Voice is designed for just this purpose and includes audio with selected books, meaning you can listen and follow the text as you read.

    Here is our selection of seven great technology books to help improve your English:

    1. Spider-Man comic books

    Marvel’s superheroes are no strangers to technology and the comic book experts have recently released a set of comics concentrating on science, technology, engineering, art and maths. The combination of drawings and limited texts make these comic books the perfect place for English learners to start.Ìý

    2. Poptropica English Space Island Adventure

    ÃÛÌÒapp English Kids Readers are stories that have been specially rewritten for English language learners aged 5-12. The great thing about using a book designed for children is that they can enjoy and learn at the appropriate level. Children's books also often have exciting plots and fun dialogue – and that is definitely the case with this story, from the Poptropica English universe, about Peter, Pepper and Captain Cloud meeting aliens on their tour around Space Island.

    Many of you will be familiar with the major movie starring Will Smith, but I, Robot actually started off as a collection of nine short stories by Issac Asimov. Written in the 1940s and 1950s, they tell a tale of humans, robots and morality. Each of the short stories can be read separately and they contain simple, descriptive language, making them perfect for English learners.

    Regarded as one of the greatest science-fiction/technology novels written in the English language, Brave New World anticipates advancements in technology that combine to affect society. Author Aldous Huxley’s unique writing style combines narrative and descriptive language, resulting in a witty and engaging read. You’ll want to keep learning and reading to find out what happens next.

    This clever novel, written by Douglas Coupland, tells its story through the use of letters and diary entries. Originally a short story, it was expanded to a full-length novel that follows the adventures of six code-crunching computer whizzes, seen through the eyes of one of the characters, Daniel. The diary entries are written in a straightforward and entertaining style, making it a fast-paced read.

    This novel explores the wonders of the universe, but the underlying theme contemplates the repercussions of powerful machines for humanity in the past, present and future. The content of the story is rich and it often feels like you are listening to a great aunt or uncle telling stories. Better still is the fact that the technology written about in the book is not described in confusing language – in fact, anyone can understand it, making it perfect for those wishing to expand their English vocabulary.

    When a powerful computer virus called Snow Crash gets loose and somehow starts infecting humans, computer hacker Hiro teams up with a sassy skateboard messenger to save both the real world and cyberspace. The characters are quirky, as is the writing style. But it is well thought out and means you can really get to know the characters. You’ll need to concentrate closely on the plot – but the slower pace will give you time to look up any English words you’re not sure of.

  • Bir adam dışarıda bir bankta oturuyordu ve elinde telefonunu gülümsüyordu

    Sözleri İngilizce çevirmek – bazı komik sonuçlarla

    By Steffanie Zazulak
    Okuma zamanı: 3 dakikadır.

    Hepimiz duygularımızı ve hislerimizi ifade etmek için ifadeler kullanırız. Bunlar deyimler olarak bilinir – gerçek anlamından farklı mecazi bir anlamı olan bir ifade. Bazen hiç bir anlam ifade etmiyor gibi görünürler ve bunun nedeni farklı şeyler ifade etmek için evrimleşmiş olmalarıdır.

    Daha önce en tuhaf İngilizce ifadelerden bazılarına baktık - nereden geldikleri ve ne anlama geldikleri. Ancak bu konuşma tuhaflıkları birçok farklı dilde var. Burada, bazı yaygın ifadelere daha yakından bakıyoruz ve en sevdiğiniz sözleri İngilizce çevirmenin bazı eğlenceli sonuçlar doğurabileceğini göreceksiniz.

    Benim sirkim deÄŸil, maymunum deÄŸil

    Bu deyim, "nie mój cyrk, nie moje malpy", Polonyaca konuşanlar tarafından bir şeyin kendi sorumlulukları olmadığını veya "benim sorunum olmadığını" belirtmek için kullanılır.

    Benzer bir anlama sahip Ä°ngilizce bir ifade ÅŸudur: "Ele söyle". Ìý

    Tüm çörekler bir delikle gelmez

    Ä°³Ù²¹±ô²â²¹²Ô³¦²¹ "non tutte le ciambelle riescono col buco" ifadesinin bu Ä°ngilizce çevirisi, iÅŸlerin her zaman beklediÄŸimiz gibi gitmediÄŸini hatırlatıyor. "Ciambelle", Ä°talya'da bir ikram olarak popüler olan yuvarlak bir pastadır.

    Benzer bir anlama sahip İngilizce bir ifade şudur: "Bazılarını kazanırsın, bazılarını kaybedersin."

    Sosisli sandviçin sonundaki kuru üzüm

    Bu İzlanda atasözü, "rúsínan í pylsuendanum", bir sosisli sandviçin sonunda kuru üzüm bulmanın alışılmadık bir şey olmadığını kabul eder - bu nedenle bazen bir şeyin sonunda beklenmedik bir sürprizle karşılaşabilirsiniz.

    Benzer bir anlama sahip Ä°ngilizce bir ifade ÅŸudur: "Birdenbire".

    Kulaklarına erişte asmıyorum

    Bu Rus atasözü, &±ç³Ü´Ç³Ù;вешать лапшу на уши&±ç³Ü´Ç³Ù;, birini kandırmaya çalışmadığınız anlamına gelir ve söylediÄŸiniz ÅŸeyin doÄŸru olduÄŸunu vurgular - sürpriz gibi görünse bile.

    Benzer bir anlama sahip Ä°ngilizce bir ifade ÅŸudur: "Bacağını çekmiyorum." Ìý

    Börek suyu kadar berrak

    Almanya'dan alaycı bir deyiş olan "klar wie Kloßbrühe", bir şeyin hiç de net olmadığı anlamına gelir - çünkü hamur tatlısı çorbası hiç de net veya görmesi kolay değildir.

    Benzer bir anlama sahip Ä°ngilizce bir ifade ÅŸudur: "Çamur kadar berrak". Ìý

    Ördeği öde

    Bu Portekizce " pagar o pato" ifadesi, birisi yapmadığı bir şey için suçu üstlendiğinde kullanılır.

    Benzer bir anlama sahip İngilizce bir ifade şudur: "Düşen adam ol."

    Birine balkabağı ver

    İspanyolca konuşulan ülkelerde birine balkabağı vermenin neden bu kadar kötü bir şey haline geldiğinden emin değiliz, ancak bu deyim, "Dar calabazas a alguien", birini reddettiğiniz anlamına gelir.

    Benzer bir anlama sahip Ä°ngilizce bir ifade ÅŸudur: "Onlara kapıyı göster." Ìý

    Ağzından bir kurbağa çıkarmak için

    Bu Fin atasözü, "päästäğsammakko suusta", birisi yanlışlıkla söylememesi gereken bir şey söylediğinde söylenir. Benzer şekilde hayvanlarla ilgili bir İngilizce ifadesi var, ancak kedileri içeriyor...

    Benzer bir anlama sahip İngilizce bir ifade: "Kedinin çantadan çıkmasına izin vermek."

    Yumurtadaki sarı değil

    Alman deyimi "nicht das Gelbe vom Ei", kelimenin tam anlamıyla "yumurtadan gelen sarı değil" anlamına gelir ve bir şeyin özellikle iyi olmadığını ifade etmek için kullanılır. Bu ifade genellikle bir şey kabul edilebilir olsa da, mükemmel veya ideal olmaktan uzak kaldığını ima eder.

    Benzer bir anlama sahip İngilizce bir ifade: "Mükemmelden daha az."

  • Bir erkek ve bir kadın gülümseyerek birlikte durdular

    6 garip İngilizce cümle daha açıklandı

    By Steffanie Zazulak

    Önceki bir blogda, sizi bazı sorularla baş başa bırakmış olabilecek bazı garip İngilizce ifadeler paylaştık. İngilizce dili, akıcı konuşmacıların bile kafasını karıştırabilecek tuhaf ifadelerle doludur. Bugünün gönderisinde, repertuarınızı genişletmenize yardımcı olacak bu tür birkaç ifadeye daha göz atacağız.