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 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
Gizlilik ve çerezler

İçeriÄŸi izleyerek, ɫèAV'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?

More blogs from ɫèAV

  • College students sitting together working on a project

    Five ways to apply startup thinking in your classroom

    By Nicole Kyriacou
    Okuma zamanı: 3 minutes

    Startups are generally considered to be new, technology-focused companies that are less than five years old. For the most part, they aim to disrupt industry with innovations, grow in terms of users and revenues and provide value to customers and shareholders.

    It may not appear that startups have much in common with English Language Teaching (ELT), but there is, in fact, plenty to learn from startups and the way they work.

    By understanding how startups think and looking at their best attributes, we can bring more creativity to our classrooms. Not only can we find new ways for our students to learn, collaborate and grow together, but we can also help our students develop much-needed leadership and critical thinking skills.

    What is startup thinking?

    At its core, startup thinking is about problem-solving and growth. User-focused and data-driven, startup teams theorize, research, plan and test their products on new markets. Their strength is in their agility, being able to "pivot" quickly: change products, services and technology based on feedback from their customers.

    They also operate on a number of key principles, all of which can be applied in the classroom:

    1. Be entrepreneurial

    Startups are entrepreneurial by definition. Their staff work in teams, but also have no problem going it alone, finding solutions and taking responsibility for new projects and initiatives. These are all excellent traits to encourage in the classroom as they will not only help your learners in an educational context, but in their professional lives too.

    By learning to be accountable to themselves, measuring their own progress and seeing their achievements, autonomous learners develop self-confidence and progress faster as a result.

    It’s therefore important to encourage students to take responsibility for their own learning. Rather than being solely reliant on their teacher, autonomous learners seek out ways to practice and improve their language skills in ways that appeal to them.

    To do this, brainstorm strategies with your students to help them find ways to use English outside the classroom. They could, for example, keep a journal in English, watch English language films and take notes, read short stories or news articles, or even set their technology and social media language settings to English.

    2. Collaborate and learn from each other

    Startups have a common goal: to establish a business model and achieve a product-market fit. This goal focuses people’s attention and develops rapport among team members. As an additional benefit of working together, startuppers learn their own strengths and weaknesses and begin to collaborate with team members with complementary skills.

    By learning about your students’ interests, objectives and needs, you can find inspiration to design relevant class projects. These give your students a common goal and the chance to collaborate effectively. What’s more, project work is rich in language learning opportunities and makes students accountable to one another. This in turn increases motivation and provides a genuine context for language learning.

    3. Reward effort

    Startups are not afraid to get things wrong. In fact, all entrepreneurs embrace mistakes, as they are part of coming to the right solution. As Thomas Edison once said "I have not failed 10,000 times – I’ve successfully found 10,000 ways that will not work." ÌýSome startups go as far as to reward and celebrate failure – saying that it’s a sign that a person is trying to succeed.

    Encourage students to see mistakes as learning opportunities. Creating a safe space in the classroom where everyone is treated with respect and mistakes are viewed as natural learning experiences. This will help your students learn the language at their own pace, without fear of ridicule.

    4. Foster a growth mindset

    Startups are famous for focusing on growth and believing in improving their products. They see both negative and positive feedback as opportunities to grow. By always seeking to optimize their products and services, they improve the user experience and earn loyalty.

    Similarly, it’s key to foster a growth mindset in your learners. ÌýA growth mindset perceives intelligence and ability as attributes to be developed, whereas a fixed mindset sees intelligence and ability as innate and unchanging.

    Students with a growth mindset will therefore believe they can improve, be more motivated and see more progress as a result.

    5. Mentor and support

    Startup founders mentor and support their team members when they face challenges, when they need to grow and when they are not reaching their potential. This increases the value of the workforce and enables them to be more productive.

    Teachers are often already naturals at this. We know how important it is to offer support to our students, especially when they are feeling frustrated or disappointed with their progress. With our encouragement and support, our students can achieve things they never thought possible. So perhaps, in this final point, startup leaders could learn a thing or two from us.

  • A teacher stood in front of her class with her students raising their hands

    What is rapid prototyping and how can it apply to the ELT classroom?

    By Nicole Kyriacou
    Okuma zamanı: 5 minutes

    Tom Chi is an internet veteran with quite a resumé. His roles have been many and varied – from astrophysical researcher to Fortune 500 consultant and corporate executive, developing new hardware and software products and services.

    He worked on Microsoft Outlook when it was in its infancy, was a major influence in taking Yahoo Search from 0 to 90 million users and is now Head of Product Experience at Google X – Alphabet’s secretive division focused on creating technological innovations for the future. It has produced the self-driving car and Google Glass, and its Project Loon aims to provide internet to every square inch of the earth.

    At Google X, Tom was in a unique position – always having to think five, ten or even more years ahead in order to conceptualize and build the technology of the future. As you might imagine, this is far from an easy task; not only do the ideas have to be original, but they have to meet people’s future needs – something that is not easy to predict.

    So, how does Tom and the others at Google X deliver their vision for the future using today's materials and technology?

    That’s where Rapid Prototyping comes in. It’s a concept that allows teams to experiment, learn and adjust prototypes quickly and cheaply, so that projects (and products) get off the ground. Failure is seen as a starting block and an inevitable part of the learning process. Following his workshop, we are going to look further at rapid prototyping and how it can relate to the ELT classroom.