As a student, life can feel like a constant juggle of schoolwork, extracurricular activities, and social commitments. Amid all of these responsibilities, taking care of yourself might seem like the last thing on your to-do list.
However, prioritising self-care can make a world of difference in your academic performance, mental health, and overall happiness. In this article, we’ll explore what self-care is, why it’s so important, and 10 practical self-care tips to help your students thrive!
What is self-care?
Self-care is the practice of taking steps to improve and maintain your physical, mental, and emotional wellbeing. It’s about recognising your needs and addressing them with kindness and mindfulness. Remember, self-care isn’t selfish—it’s essential. Whether it’s spending time outdoors, or connecting with loved ones, by taking care of your physical and mental health, you’re better prepared to focus in class, manage deadlines, and handle the challenges that come with being a student.
Why is self-care for students important?
Students face many challenges, from academic pressures to building relationships and planning for the future. Without proper self-care, it’s easy to feel overwhelmed and burned out.
According to a 2023 report by NHS England, one in five children and young people aged eight to 25 had a probable mental health condition such as anxiety or depression. This number has been rising since 2017, most notably in the 17-19 age group. This has been mainly through the impact that COVID had on young people, losing key years for socialising and developing key social skills. It highlights the importance of prioritising self-care to help students manage stress, build resilience, and improve their overall wellbeing.
The link between self-care and academic success
Supporting students’ wellbeing has a direct influence on how well they learn and perform academically. When students build healthy self-care habits, they’re better equipped to focus in lessons, retain information, and handle the pressures of school life. Research consistently shows clear connections:
- Sleep and memory – Adequate sleep strengthens memory consolidation, which is vital for retaining what’s been taught in class. Students who consistently get 8–10 hours of rest are more likely to recall information during tests, while those who sacrifice sleep for late-night revision often struggle with concentration and performance the next day.
- Exercise and focus – Physical activity increases blood flow to the brain and stimulates chemicals that enhance concentration and problem-solving skills. Something as simple as encouraging active travel to school, offering movement breaks, or promoting lunchtime sports can significantly improve attention spans in the classroom.
- Nutrition and sustained energy – Balanced meals fuel the brain. Wholegrains, proteins, and healthy fats help students sustain energy throughout the day, whereas sugary snacks or energy drinks often lead to mid-morning or afternoon crashes. You may notice this directly in fluctuating engagement levels.
- Stress management and resilience – Equipping students with strategies to manage stress is crucial, particularly during exams and assessments. Simple tools like guided breathing, journaling, or structured revision breaks can help students remain calm under pressure and avoid burnout.
By framing self-care as an essential part of academic success, rather than a distraction from it, you can encourage your students to see the value in building healthy routines. Ultimately, when young people look after their physical and mental wellbeing, they are more engaged learners, better prepared to meet deadlines, and more resilient in the face of challenges.
10 Self-care tips for students
School life can be exciting, rewarding and full of opportunities, but it can also feel overwhelming at times. Between homework, exams, extracurriculars and social pressures, it’s easy for students to forget to look after themselves. That’s where self-care comes in. Taking small, intentional steps to support both mental and physical wellbeing can make a huge difference, helping students feel more balanced, focused and ready to enjoy their day-to-day lives.
Here are 10 simple and practical self-care tips that students can start using straight away:
1. Create a routine
Having a structured routine is one of the best self-care tips. It helps students manage their time effectively and reduces the anxiety of last-minute cramming or missed deadlines. Setting aside time for studying, relaxing, exercising, and sleeping is key to creating a balanced routine—and still leaves plenty of room for fun!
2. Set boundaries
Learning to say “no” is a crucial part of self-care for students. While it’s tempting to take on every opportunity, spreading yourself too thinly can lead to stress and exhaustion in the long run. By setting boundaries with their time and energy, students can prioritise what truly matters.
3. Stay hydrated and eat healthily
Your brain and body need proper fuel to function at their best. Drink plenty of water throughout the day and focus on eating balanced meals that include fruits, vegetables, proteins, and whole grains. Healthy eating boosts energy levels, improves focus, and supports overall wellbeing.
4. Take regular breaks
When studying or working on assignments, don’t forget to give your mind a breather. Suggest using techniques like the Pomodoro method, where 25 minutes of focused work is followed by a 5-minute break, to help maintain productivity without risking burnout. During breaks, students should also be encouraged to stretch, take a walk, or do something they enjoy.
5. Prioritise sleep
Sleep is one of the most important forms of self-care for students. They should aim for 8–10 hours of quality sleep each night to recharge their body and mind. Pro tip: Avoid screens at least an hour before bed, keep your room dark and quiet, and wind down with relaxing activities like reading or journaling.
6. Limit screen time
While technology is an essential part of modern life, excessive screen time can lead to eye strain, fatigue, and mental burnout. Encourage students to take a digital detox by setting limits on their use of social media, gaming, and streaming.
7. Do some exercise
Exercise isn’t just good for your body—it’s a powerful way to improve your mood and relieve stress by releasing endorphins. Whether it’s a brisk walk in the park, a dance class, or a team sport, students should find a physical activity they enjoy and make it a regular part of their week.
8. Express yourself
Creativity is a great outlet for stress and emotions. Whether writing in a journal, drawing, baking, playing music, or talking to someone they trust, this can help students process feelings and stay connected to their inner selves.
9. Build a support network
A strong support system is invaluable for students during challenging times. Advise them to stay connected with family, friends, and trusted adults, such as teachers or counsellors, who can offer guidance and encouragement. Remind students of the importance of sharing their struggles and celebrating their achievements with those they trust.
10. Participate in a wellbeing programme
One of the most effective ways for students to practice self-care is by joining a wellbeing programme. Self-care activities such as yoga, meditation and breathing exercises promote mental clarity and emotional balance.
By encouraging your students to integrate these self-care tips into their daily lives, they’ll be better equipped to handle the demands of school while nurturing their overall wellbeing.
Remember, small consistent efforts can lead to big changes. Whether it’s establishing a routine or getting enough sleep, every step toward self-care is a step toward a healthier, happier version of themselves.
How to incorporate a self-care routine into school and everyday life
For many students, the idea of adding “self-care” to an already packed timetable can feel unrealistic. However, self-care doesn’t have to be time-consuming – small, consistent habits built into the school day can make a noticeable difference. Teachers and school staff can play an important role by encouraging and modelling these practices:
- Start with a morning ritual – Even a few minutes of mindful breathing, light stretching, or jotting down priorities for the day can help students arrive at school in a calmer, more focused state. Teachers might encourage form groups to start the day with a short reflection or wellbeing check-in to set a positive tone.
- Use breaks wisely – It’s easy for students to default to phones during free time, but short, screen-free breaks often recharge them more effectively. A quick walk around the playground, sharing a snack with a friend, or simply sitting quietly can help them return to lessons feeling refreshed. Schools can promote this by providing quiet spaces or encouraging active play.
- Blend self-care with learning – Wellbeing doesn’t always need to happen separately from studying. Revision outside in fresh air, listening to calming background music while working, or using creative note-taking techniques (like colour-coding or doodling) can make academic tasks less stressful and more engaging.
- Make use of school resources – Many schools now offer wellbeing mentors, lunchtime clubs, or quiet zones where students can take a break from busy corridors. Highlighting these options during assemblies or tutor times helps normalise the use of support systems, ensuring students know what’s available to them.
- Plan “no-study” times – Students often feel pressure to be productive every evening. Encouraging them to block out at least one evening a week for hobbies, socialising, or simply resting gives them balance and prevents burnout. Teachers can reinforce this by reminding students that downtime is as valuable as study time.
- Check in with yourself – Reflection is a powerful self-care tool. Setting aside a few minutes each week to ask questions like “How did I feel this week?” or “What helped me the most?” can help students recognise patterns and make positive changes. This could be built into form time with simple journaling prompts.
The key is to help students see self-care not as an added chore but as part of everyday life. Even short moments of pause can build long-term resilience, making them more capable of handling academic and personal challenges.
Wellbeing resources for students
If you’re looking for extra support, there are plenty of free and confidential resources designed for young people:
- Mind – Offers advice and support for anyone experiencing a mental health problem.
- YoungMinds – A mental health charity for children and young people, with tips and a text support service.
- NHS Every Mind Matters – Practical advice to help you manage stress, improve sleep, and boost your mood.
These resources can be a great starting point if you’re feeling overwhelmed or unsure where to turn.
Take the first step toward self-care with PGL!
Looking for the ultimate self-care experience? Go on a PGL residential school trip!
Our THRIVE! programme is a digital detox that combines mindfulness-focused sessions with outdoor adventurous activities that promote both personal growth and connection.
Don’t wait! Discover how PGL can help your secondary class recharge, refocus, and thrive. For more information, get in touch with our friendly team today!
