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 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.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 ɫèAV

  • Children sat at desks in a classroom with their hands all raised smiling

    Back to school: Inclusive strategies to welcome and support students from day one

    By
    Reading time: 3 minutes

    As the new school year begins, teachers have an opportunity to set the tone for inclusion, belonging and respect. With the right strategies and activities, you can ensure every student feels seen, heard and valued from the very first day. Embracing diversity isn’t just morally essential: it’s a proven pathway to deeper learning, greater engagement and a more equitable society (Gay, 2018).

    Research consistently shows that inclusive classrooms foster higher academic achievement, improved social skills and increased self-esteem for all students (Banks, 2015). When students feel safe and respected, they are more likely to take risks, collaborate and reach their full potential.

  • A group of university students sat on the stone steps of a university campus

    From experience to innovation: How PTE Academic helped shape ɫèAV English Express Test

    By
    Reading time: 2 minutes

    When we launched the ɫèAV English Express Test, it’s true - we were not starting from scratch. We were building on years of experience, research, and innovation from PTE Academic, our globally recognised, high-stakes English test trusted by thousands of institutions.

    ɫèAV English Express Test may be new, but it is backed by everything we have learned from delivering millions of secure, accurate, and trusted assessments around the world.

    A legacy of trustÌý

    PTE Academic has been setting the standard for English language testing since 2009. It is known for its AI-powered scoring, robust security, and global recognition. Over the years, we have refined every part of the testing journey, from how we assess speaking and writing, to how we protect against fraud and ensure fairness.

    That legacy gave us a strong foundation to build something new. With ɫèAV English Express Test, we took the best of what we know and reimagined it for a different kind of test taker, one who needs speed, flexibility, and simplicity, without compromising on quality.

    What we carried forward

    ɫèAV English Express Test uses the same AI scoring technology that powers PTE Academic, trained on over 147,000 responses and verified by human experts. 

    This ensures that every score is consistent, fair, and accurate, no matter where or when the test is taken. We also brought our deep understanding of test security into the design of ɫèAV English Express Test. From dual-camera proctoring to biometric voice verification, every layer of the test is built to protect integrity and build trust. 

    And just like PTE Academic, ɫèAV English Express Test is aligned to the Global Scale of English and mapped to CEFR levels, so institutions can set score requirements with confidence. 

    Designed for a new generation of learners

    While PTE Academic is ideal for students applying globally, ɫèAV English Express Test is purpose-built for learners with their sights set on the United States. It is still faster, fairer and simple, all at a great price, without losing the rigour that institutions expect.

    Students can take the test from home, receive results in minutes, and get certified scores within 48 hours. That kind of accessibility is a game-changer, especially for students in remote regions.

    Why this matters for institutions

    By accepting ɫèAV English Express Test, institutions are not just offering another test option. They are offering a test backed by years of proven success. They are giving students a faster, more flexible way to apply, while maintaining the standards that support academic success.

    And for institutions already familiar with PTE Academic, ɫèAV English Express Test is a natural extension, one that complements your admissions toolkit and helps you reach more students, more easily.

    Experience you can trust

    At ɫèAV, we believe that innovation should be grounded in experience. That is why ɫèAV English Express Test is not just a new test. It is the next step in our mission to make English testing more accessible, more secure, and more student-friendly.

    Because when we combine what we have learned with what students need today, we create something truly powerful.Ìý

  • A girl sat at a laptop with headphones on in a library

    5 myths about online language learning

    By Steffanie Zazulak
    Reading time: 3 minutes

    Technology has radically changed the way people are able to access information and learn. As a result, there are a great number of tools to facilitate online language learning – an area that’s been the subject of many myths. Here we highlight (and debunk) some of the bigger ones…

    Myth #1: You will learn more quickly

    Although online learning tools are designed to provide ways to teach and support the learner, they won’t provide you with a shortcut to proficiency or bypass any of the key stages of learning.ÌýAlthough you may well be absorbing lots of vocabulary and grammar rules while studying in isolation, this isn’t a replacement for an environment in which you can immerse yourself in the language with English speakers. Such settings help you improve your speaking and listening skills and increase precision, because the key is to find opportunities to practise both – widening your use of the language rather than simply building up your knowledge of it.

    Myth #2: It replaces learning in the classroom

    With big data and AI increasingly providing a more accurate idea of their level, as well as a quantifiable idea of how much they need to learn to advance to the next level of proficiency, classroom learning is vital for supplementing classroom learning. And with the Global Scale of English providing an accurate measurement of progress, students can personalise their learning and decide how they’re going to divide their time between classroom learning and private study.

    Myth #3: It can’t be incorporated into classroom learning

    There are a huge number of ways that students and teachers can use the Internet in the classroom. Meanwhile, ɫèAV’s online courses and apps have a positive, measurable impact on your learning outcomes.

    Myth #4:ÌýYou can't learn in the workplace

    Online language learning is ideally suited to the workplace and we must create the need to use the language and opportunities to practise it. A job offers one of the most effective learning environments: where communication is key and you’re frequently exposed to specialized vocabulary. Online language learning tools can flexibly support your busy schedule.

    Myth #5: Online language learning is impersonal and isolating

    A common misconception is that online language learning is a solitary journey, lacking the personal connection and support found in traditional classrooms. In reality, today’s digital platforms are designed to foster community and real interaction. With features like live virtual classrooms, discussion forums and instant feedback, learners can connect with peers and educators around the world, building skills together.