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. In her current role as ELL Consultant at ɫèAV 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 ɫèAV can share your viewership data for marketing and analytics for one year, revocable by deleting your cookies.

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?

More blogs from ɫèAV

  • A group of young people sat at a table drinking and eating

    How the English language has changed over the decades

    By Steffanie Zazulak

    All languages change over time, and there can be many different reasons for this. The English language is no different – but why has it changed over the decades?

    Some of the main influences on the evolution of languages include:

    • The movement of people across countries and continents, for example, migration and, in previous centuries, colonization. For example, English speakers today would probably be comfortable using the Spanish word 'loco' to describe someone who is 'crazy'.
    • Speakers of one language coming into contact with those who speak a different one. No two individuals speak identically: people from different geographical places clearly speak differently and even within the same community there are variations according to a speaker’s age, gender, ethnicity and social and educational background. For example, the word 'courting' has become 'dating'.
    • New vocabulary required for inventions such as transport, domestic appliances and industrial equipment, or for sporting, entertainment, cultural and leisure reasons. For example, the original late 19th century term 'wireless' has become today’s 'radio'.

    Due to these influences, a language always embraces new words, expressions and pronunciations as people come across new words and phrases in their day-to-day lives and integrate them into their own speech.

    What changes has the English language seen?

    As the English language has changed, it’s been easy to pick out words that pass into common usage. Here at ɫèAV English, we have explored some of these recent changes to the English language. The rise in popularity of internet slang has seen phrases such as 'LOL' (Laugh Out Loud), 'FOMO' (Fear Of Missing Out) and 'fam' (an abbreviated form of family) become firmly embedded in the English language over the past ten years.

    Every decade sees new slang terms like these appearing in the English language. And while some words or abbreviations do come from internet or text conversations, others may appear as entirely new words, a new meaning for an existing word, or a word that becomes more generalized than its former meaning, brought about by any one of the reasons above. Decades ago, 'blimey' was a new expression of surprise, but more recently 'woah' is the word in everyday usage.

    Sentence structure is of course, another change to the English language. Decades ago, it would have been normal to ask 'Have you a moment?' Now, you might say 'D’you have a sec?' Similarly, 'How do you do?' has become 'How’s it going?' Not only have the sentences been abbreviated, but new words have been introduced to everyday questions.

    Connected to this is the replacement of certain words with other, more modern versions. It’s pretty noticeable that words like 'shall' and 'ought' are on the way out, but 'will', 'should' and 'can' are doing just fine.

    Other changes can be more subtle. Many verbs can take a compliment with another verb in either the '-ing' form or the 'to' form, for example, 'they liked painting/to paint', 'we tried leaving/to leave', or 'he didn’t bother calling/to call'. Both of these constructions are still used and have been for a long time, but there has been a steady shift over time from the 'to' to the '-ing' compliment.

    What do the changes mean?

    There are many other changes to the English language – what have you noticed? Have these changes affected your teaching or learning methods?

    Most contemporary linguistic commentators accept that change in language, like change in society, is inevitable. Some think that is regrettable, but others recognize it as a reinvigoration of a language, bringing alternatives that allow subtle differences of expression.

    Linguist, writer and lecturer David Crystal considers whether 'text speak' is undermining the English language. His response to the naysayers who claim it is damaging the English language is to point out that abbreviations have been around for a long time. While some, such as the ones we discussed above, are new, others, such as the use of 'u' for 'you' and the number 8 as a syllable in 'later', have been around for a century or more. Further to this, research shows that there is a correlation between the ability to use abbreviations and the ability to spell. After all, in order to abbreviate, you have to know which letters to abbreviate.

    As with everything, change isn’t necessarily a bad thing and, as the needs of English language users continue to change, so will the language.

    Fancy learning more about English? Check out our post 'How do English phrases travel across countries?'.

  • A  silohuette of a side profile of a womans head inside her head space is a ocean sunset

    Being bilingual can help keep your brain in good condition

    By Steffanie Zazulak

    Learning and understanding a new language is one of the most challenging things that your brain can do. But as well as the advantage of acquiring another language, it appears that the effort of giving your brain a good workout today by being bilingual could keep it in better condition in later life.

    Research led by Dr. Daniela Perani, a professor of psychology at in Milan, found that people who speak two or more languages seem to weather the ravages of Alzheimer’s disease better compared to people who have only mastered one language. Alzheimer’s is a progressive mental deterioration that can begin in middle or old age due to generalized brain degeneration.

    The study involved 85 people with Alzheimer’s – half of whom spoke both German and Italian and half who spoke only one language. The researchers found that bilingual patients had greater connectivity in key brain areas. This was especially in the part of the brain that governs “executive control” – a set of necessary behavioral cognitive processes that include problem-solving, working memory, reasoning and attentional control. The study also noted that the bilingual Alzheimer’s patients showed less severe symptoms of the disease.

    The study concluded: “Our findings suggest that the effects of speaking two languages are more powerful than both age and education in providing a protection against cognitive decline.”

    Bilingualism and the brain

    Although Alzheimer’s disease is currently incurable, the study supports a popular theory that people who have higher levels of education function longer with little manifestation of the illness. Part of the reason why bilingual brains may be better at resisting Alzheimer’s could be due to a lifetime of switching between languages daily.

    Learning and speaking more than one language changes how the brain carries out tasks that require focus and concentration on a certain piece of information without being distracted. It can also increase the density of white matter (connections) in the brain, meaning that there are more connections between brain parts, thus making this part of the brain more resistant to degeneration.

    This is supported by a study conducted by a team led by Professor Ana Inés Ansaldo at the , which suggests that bilingual people have more robust and more efficient brains compared to those who only speak one language. This is one of the reasons why a bilingual brain can be a buffer against aging and dementia.

    They recruited elderly people, half of whom spoke only one language and the other half who had learned a second language between the ages of 11 and 18. All performed equally well on a task that involved focusing on an object's color while ignoring its position, but brain scans revealed a big difference in how they processed the task.

    “While bilinguals were recruiting very specific brain areas and a small number of areas to perform the task, monolinguals were recruiting a much larger number of areas that were consuming much more resources. And the networks they were using were very, very complex,” says Professor Ansaldo. “That led us to think that the bilingual brain was more efficient in terms of the amount of resources that bilingual people require to do complex tasks as opposed to the monolingual brain.”

    The study concludes that bilingualism shapes the brain in a different way or how people approach complex tasks. It could be because bilinguals must inhibit the language they are not using to focus on the one that they are using.

  • A woman with glasses thinking with her hand to her mouth, stood in front of a pink background

    5 of the strangest English phrases explained

    By Steffanie Zazulak

    Here, we look at what some of the strangest English phrases mean – and reveal their origins…

    Bite the bullet

    Biting a bullet? What a strange thing to do! This phrase means you’re going to force yourself to do something unpleasant or deal with a difficult situation. Historically, it derives from the 19th century when a patient or soldier would clench a bullet between their teeth to cope with the extreme pain of surgery without anesthetic. A similar phrase with a similar meaning, “chew a bullet”, dates to the late 18th century.

    Use it: “I don’t really want to exercise today, but I’ll bite the bullet and go for a run.”

    Pigs might fly

    We all know that pigs can’t fly, so people use this expression to describe something that is almost certain never to happen. It is said that this phrase has been in use since the 1600s, but why pigs? An early version of the succinct “pigs might fly” was “pigs fly with their tails forward”, which is first found in a list of proverbs in the 1616 edition of John Withals’s English-Latin dictionary, A Shorte Dictionarie for Yonge Begynners: “Pigs fly in the ayre with their tayles forward.” Other creatures have been previously cited in similar phrases – “snails may fly”, “cows might fly”, etc, but it is pigs that have stood the test of time as the favored image of an animal that is particularly unsuited to flight! This phrase is also often used as a sarcastic response to mock someone’s credulity.

    Use it: “I might clean my bedroom tomorrow.” – “Yes, and pigs might fly.”

    Bob’s your uncle

    Even if you don’t have an uncle called Bob, you might still hear this idiom! Its origin comes from when Arthur Balfour was unexpectedly promoted to Chief Secretary for Ireland by the Prime Minister of Britain, Lord Salisbury, in 1900. Salisbury was Arthur Balfour’s uncle (possibly his reason for getting the job!) – and his first name was Robert. This phrase is used when something is accomplished or successful – an alternative to “…and that’s that”.

    Use it: “You’re looking for the station? Take a left, then the first right and Bob’s your uncle – you’re there!”

    Dead ringer

    This phrase commonly refers to something that seems to be a copy of something – mainly if someone looks like another person. The often-repeated story about the origin of this phrase is that many years ago, people were sometimes buried alive because they were presumed dead – when actually they were still alive. To prevent deaths by premature burial, a piece of string would supposedly be tied to the finger of someone being buried – and the other end would be attached to a bell above ground. If the person woke up, they would ring the bell – and the “dead” ringer would emerge looking exactly like someone buried only a few hours ago! Other stories point to the practice of replacing slower horses with faster horses – “ringers”. In this case, “dead” means “exact”.

    Use it: “That guy over there is a dead ringer for my ex-boyfriend.”

    Off the back of a lorry

    This is a way of saying that something was acquired that is probably stolen, or someone is selling something that’s stolen or illegitimate. It can also be used humorously to emphasize that something you bought was so cheap that it must have been stolen! “Lorry” is the British version – in the US, things fall off the back of “trucks”. An early printed version of this saying came surprisingly late in The Times in 1968. However, there are many anecdotal reports of the phrase in the UK from much earlier than that, and it is likely to date back to at least World War II. It’s just the sort of language that those who peddled illegal goods during and after WWII would have used.

    Use it: “I can’t believe these shoes were so cheap – they must have fallen off the back of a lorry.”