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 Pearson 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 Pearson 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 well is 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?

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

Make language learning fun with Mondly by Pearson

More blogs from Pearson

  • People looking at a laptop discussing what they see
    Preparing your learners for university study abroad
    By Charlotte Guest
    Reading time: 5 minutes

    Studying abroad offers an exciting opportunity for students to explore new cultures, enhance their language skills and pursue further education. However, preparing for university abroad can be stressful and overwhelming, particularly for those leaving home for the first time.

    Educators are crucial in ensuring students feel ready, confident and equipped for international study. They support learners through academic guidance and emotional encouragement, helping build the skills necessary for success abroad.

    Why preparing students for study abroad matters

    Many learners focus mainly on getting accepted into a university. However, success abroad requires much more than good grades. Students must also adapt to a new education system, manage independent living and communicate in a different cultural environment.

    Without preparation, students may struggle with:

    • Culture shock
    • Homesickness
    • Academic pressure
    • Budgeting and financial management
    • Language barriers
    • Time management

    Providing support before students leave can improve confidence and help learners settle into university life more quickly.

  • Students walking together outside talking
    So you want to study in the USA? Here’s what to expect
    By Abi Fordham
    Reading time: 2 minutes

    When I talk to students planning to study in the USA, I always notice a mix of excitement and nerves. Before giving any advice, I begin by sharing a small personal truth.

    I didn’t study in the USA myself. I spent my university years in Leeds, England, running between lectures in the rain, squeezing into crowded cafés, feeling like my whole world lived inside that one brilliant, chaotic city. And I loved it.

    However, since I've worked in international education, it's broadened my perspective. Listening to students discuss the opportunities they’re pursuing in the US, including internships, campus experiences – and seeing the confidence they develop – has made me wonder if I might have chosen differently if I could go back in time.

    So now, when a student has questions about studying in the USA, I answer them based on everything I’ve learned from being closely involved in their journey. Let’s get into it.

    “Is studying in the USA actually worth it?”

    Absolutely, not just academically, but personally.  You get access to:

    • World-leading industries
    • Diverse, ambitious communities
    • New perspectives you can’t find at home
    • A degree that's recognized globally

    It’s one of the fastest ways to grow into the most confident version of yourself.

    “Will I fit in?”

    Yes. US campuses are remarkably diverse and host many international students. You’ll quickly find people who share your background, interests and ambitions. Simply join a club, attend a welcome event or try one new activity. That’s all it takes to get started.

    “The application process seems overwhelming.”

    It looks overwhelming until you break it down into manageable tasks:

    1. Shortlist universities
    2. Understand their timelines
    3. Organize your documents
    4. Choose an English test that actually supports your plans

    Which brings us to asking…

    “Which English test should I take?”

    If you want global options, then choose PTE Academic, which gives access to worldwide opportunities.

    If you’re set on the USA, then choose PTE Express. It's quick, online, flexible and specifically designed for studying in the US. It helps your application process run more smoothly and ensures you’re using a test that meets American university standards.

    “What is life in the USA actually like?”

    Think big campuses, huge energy, endless clubs and opportunities everywhere. But also think:

    • Independence
    • Cultural discovery
    • New friendships
    • Internships that shape your future

    Most students say they grow more in their first year abroad than in all their years of school before it.

    My perspective

    Studying in the USA is about more than just earning a degree. It can change how you see yourself. While my own path was different, I love helping students experience it and seeing where it takes them.

  • Two people learning on a bridge with a high rise building behind them
    Five fun outdoor activities to practice a new language
    By Charlotte Guest
    Reading time: 3 minutes

    Learning a new language does not have to happen only at home or in a classroom. In fact, sometimes we spend too much time sitting at our computers or staying inside. Taking a break and going outside can help your mind feel fresh and more open to learning. A change of environment can improve focus and make learning feel more enjoyable.

    Going outside can also make language practice more fun, natural and memorable. When you use a language in real-life situations, you often remember words better and feel more confident speaking.

    Here are five simple and enjoyable outdoor activities to help you practice your new language.

    1. Try a role-play adventure walk

    Turn a simple walk into a creative language challenge. Imagine you are a tourist, a guide or even a storyteller exploring a new place. As you walk, speak aloud in your target language as if you were describing the place to someone else.

    What you can do:

    • Pretend to give a tour: “On the left, we see a beautiful park.”
    • Create a short story about what is happening around you
    • Ask and answer your own questions

    Why it helps: This method encourages you to speak more and use your imagination. It can help you feel more comfortable forming sentences and speaking for longer periods.

    Tip: Record yourself on your phone and listen later to notice mistakes and progress.