Mindfulness activities for kids to reduce stress

Amy Malloy
Amy Malloy
A child and parent laying on a carpet staring at eachother and smiling

How can we help children (and ourselves) deal with turbulent situations?

As humans, we are programmed to position ourselves according to the constants around us: people, structures and boundaries. When those constants shift, it can be unsettling for adults and children.

Sometimes we find ourselves in unprecedented situations, and we each have our own approach to managing things. If you feel confused and without direction because of a turbulent situation, please know that that is okay.

We’ll look today at why that is, to help us understand ourselves a little more and why these simple mindfulness activities can help us navigate it.

What causes social stress?

There may be many reasons for feeling stressed in life, but during turbulent times in society, it is often due to not feeling safe.

Something in our environment is alerting our survival instinct. This makes our brains produce stress hormones, which get us ready to fight the threat, run from it, or freeze until it’s gone away.

The threat might be to our physical or even social survival – and the two are linked. Things can feel even scarier when we also feel isolated from our social group, which keeps us protected from that threat.

Human beings are social by nature. We live and work in communities, we connect through love and empathy and we protect each other. There’s truth to the sayingÌý“there’s safety in numbersâ€.

But it’s not just about safety. We also define ourselves by comparing ourselves to others and working out what we are not.

Research has found that we identify deeply with our role in society and the ‘pack’ to which we belong. This holds deep ties with our sense of safety, contentment and self-esteem. If the boundaries by which we define and position ourselves have shifted or continue to shift, we will feel unsafe, threatened and therefore stressed.

Are children affected by social stress in the same way?

If we then apply this to children, the constants to whom they look for security are the adults in their life. If the adults are behaving differently, the children will feel a shift and feel unsafe and stressed too. If they don’t have their friends alongside them for social positioning, this too can lead to them feeling confused and uncertain.

Here are some key ways we can help:

Communicating and listening

Children may often lack the language to express what they are feeling, or even to recognize it themselves. Therefore, we must offer ways to help them make sense of the world around them, to help them feel safe and to help express their concerns.

Communication provides the necessary social interaction and models for them on how to handle the new situation. It firms up their boundaries, and provides a safe space where they feel listened to and acknowledged and this, in turn, helps diffuse their stress.

The activity below is a lovely way to invite children to express any worry they might be feeling, mindfully and with support – and give them something to do with their feelings. It also has the benefit of helping them breathe fully and slowly, which will calm down their nervous system.

Breath activity: Worry bubbles

  1. Sit together and invite your child to put their palms together.
  2. Invite them to take a big breath in. As they breathe in, they can draw their palms further and further apart, spreading their fingers as they imagine blowing up a big bubble between their hands.
  3. Invite them to whisper a worry into the bubble.
  4. Invite them to blow the breath out nice and slowly. As they breathe out, they can imagine blowing the bubble (and the worry) away with a big sigh.
  5. Twinkle the fingers back down to the lap, and start again, either with the same worry or a new one

Helping them find a safety anchor inside themselves

By helping children focus on breathing, we can teach them that even if things feel wobbly around them, their breath is always there. The act of focusing on the breath also helps settle the fight or flight branch of their nervous system into a calmer, more balanced state.

Breath Activity: Counting breaths

  1. Invite your child to sit with you.
  2. Invite them to place their hands on their tummy and breathe in slowly so they push into their hands, counting slowly up to four.
  3. As they breathe out, invite them to count up to six, as they slowly empty the belly and their hands lower back down.
  4. Continue until they feel calmer. You can do this every morning or evening to help sustain balance. With younger children, they might like a teddy on their tummy to push up and down!

These two activities can be lovely daily practices to try and provide some safety and structure to your child or students’ mental health right now. They are also enjoyable activities to try for yourself – you may like to increase the in and out count of the breath a little bit for an adult breath.

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  • Children in a classroom with their hands up

    8 first lesson problems for young learners

    By Joanna Wiseman

    The first class with a new group of young learners can be a nerve-wracking experience for teachers old and new. Many of us spend the night before thinking about how to make a positive start to the year, with a mixture of nerves, excitement, and a desire to get started. However, sometimes things don’t always go as expected, and it is important to set a few ground rules in those early lessons to ensure a positive classroom experience for all, throughout the academic year.

    Let’s look at a few common problems that can come up, and how best to deal with them at the start of the school year.

    1. Students are not ready to start the class

    How the first few minutes of the class are spent can greatly influence how the lesson goes. Students can be slow to get out their equipment and this can cause a lot of time wasting. To discourage this, start lessons with a timed challenge.

    1. Tell students what you want them to do when they come into class, e.g. sit down, take out their books and pencil cases, sit quietly ready for the lesson to start.
    2. Time how long it takes for everyone to do this and make a note. Each day do the same.
    3. Challenge students to do this faster every day. You could provide a goal and offer a prize at the end of the trimester if they reach it, e.g. be ready in less than a minute every day.

    2. Students speak their first language (L1) in class

    One of primary teachers' most common classroom management issues is getting them to speak English. However, young learners may need to speak their mother tongue occasionally, and a complete ban on L1 is often not the best solution. But how can we encourage students to use English wherever possible?

    Tell students they have to ask permission to speak in L1, if they really need to.

    • 3 word rule — tell students that they can use a maximum of three words in L1 if they don’t know them in English.
    • Write ENGLISH on the board in large letters. Each time someone speaks in L1, erase a letter. Tell students each letter represents time (e.g. 1 minute) to play a game or do another fun activity at the end of the lesson. If the whole word remains they can choose a game.

    3. Students don’t get on with each other

    It is only natural that students will want to sit with their friends, but it is important that students learn to work with different people. Most students will react reasonably if asked to work with someone new, but occasionally conflicts can arise. To help avoid uncomfortable situations, do team building activities, such as those below, at the beginning of the school year, and do them again whenever you feel that they would be beneficial:

    • Give students an icebreaker activity such as 'find a friend bingo' to help students find out more about each other.
    • Help students learn more about each other by finding out what they have in common.
    • Balloon race. Have two or more teams with an equal number of students stand in lines. Give each team a balloon to pass to the next student without using their hands. The first team to pass the balloon to the end of the line wins.
    • Team letter/word building. Call out a letter of the alphabet and have pairs of students form it with their bodies, lying on the floor. When students can do this easily, call out short words, e.g. cat, and have the pairs join up (e.g. three pairs = group of six) and form the letters to make the word.

    4. Students don’t know what to do

    When the instructions are given in English, there will inevitably be a few students who don’t understand what they have to do. It is essential to give clear, concise instructions and to model the activity before you ask students to start. To check students know what to do and clarify any problems:

    • Have one or more students demonstrate using an example.
    • Have one student explain the task in L1.
    • Monitor the task closely in the first few minutes and check individual students are on the right track.

    5. A student refuses to participate/do the task

    This is a frequent problem that can have many different causes. In the first few lessons, this may simply be shyness, but it is important to identify the cause early to devise an effective strategy. A few other causes might include:

    • Lack of language required to respond or do the task. Provide differentiation tasks or scaffolding to help students with a lower level complete the task or have them respond in a non-oral way.
    • Low self-confidence in their ability to speak English. Again, differentiation and scaffolding can help here. Have students work in small groups or pairs first, before being asked to speak in front of the whole class.
    • Lack of interest or engagement in the topic. If students aren’t interested, they won’t have anything to say. Adapt the topic or task, or just move on.
    • External issues e.g. a bad day, a fight with a friend, physical problems (tiredness/hunger/thirst). Talk to the student privately to find out if they are experiencing any problems. Allow them to 'pass' on a task if necessary, and give them something less challenging to do.

    It is important not to force students to do something they don’t want to do, as this will cause a negative atmosphere and can affect the whole class. Ultimately, if a student skips one or two tasks, it won’t affect their achievement in the long run.

    6. Students ask for repeated restroom/water breaks

    It only takes one student to ask to go to the restroom before the whole class suddenly needs to go! This can cause disruption and stops the flow of the lesson. To avoid this, make sure you have rules in place concerning restroom breaks:

    • Make sure students know to go to the restroom before the lesson.
    • Have students bring in their own water bottles. You can provide a space for them to keep their bottles (label them with student names) in the classroom and have students fill them daily at the drinking fountain or faucet.
    • Find out if anyone has any special requirements that may require going to the restroom.
    • Provide 'brain breaks' at strategic points in the lesson when you see students becoming restless.

    7. Students don’t have the required materials

    • Provide parents with a list of materials students will need on the first day.
    • If special materials are required in a lesson, give students a note to take home or post a message on the school platform several days before.
    • Don’t blame the student - whether they have a good reason or not for turning up to class empty-handed, making a child feel guilty will not help.
    • Write a note for parents explaining why bringing materials to class is important.

    8. Students are not listening/talking

    Getting their attention can be challenging if you have a boisterous class. Set up a signal you will use when you want them to pay attention to you. When they hear or see the signal, students should stop what they are doing and look at you. Some common signals are:

    • Raising your handÌý- When students see you raise your hand, they should raise their hands and stop talking. Wait until everyone is sitting in silence with their hands raised. This works well with older children and teenagers.
    • Call and response attention-getters - These are short phrases that prompt students to respond in a certain way, for example: Teacher: "1 2 3, eyes on me!"ÌýStudents: "1 2 3, eyes on you!". Introduce a new attention-getter every few weeks to keep it fun. You can even have your students think up their own phrases to use.
    • Countdowns -ÌýTell students what you want them to do and count backwards from ten to zero, e.g. "When I get to zero, I need you all to be quiet and look at me. 10, 9, 8 …"
    • Keep your voice low and speak calmly -ÌýThis will encourage students to stop talking and bring down excitement levels.
    • A short song or clapping rhythm -ÌýWith younger children, it is effective to use music or songs for transitions between lesson stages so they know what to do at each stage. For primary-aged children, clap out a rhythm and have them repeat it. Start with a simple rhythm, then gradually make it longer, faster, or more complex.