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 saying“there’s safety in numbers”.

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.

More blogs from app

  • A group of students celebrating and high fiving eachother

    Ace the listening section: Tips for English test prep

    By app Languages
    Reading time: 5 minutes

    Passing an English proficiency test is a milestone for many non-fluent speakers. Among the different sections in such tests, the listening part can often present unique challenges. In most standardized English tests, your ability to comprehend and respond to spoken English will be put under scrutiny.

    This blog post is dedicated to helping you, the ambitious test-taker, sharpen your listening skills and equip you with strategies to excel in the listening section of your English test.

  • Image of a woman with a headset looking at her laptop

    Picking the right PTE test: PTE Core vs PTE Academic

    By app Languages

    Reading time: 3 minutes

    When preparing to prove your English proficiency—be it for studying abroad, immigration, or professional goals—selecting the right test is extremely important. PTE, renowned worldwide for its English language assessments, offers various tests catering to different needs, including PTE Core and PTE Academic.

    This blog post aims to clarify the differences between these two tests, helping you pick the test that aligns more with your aspirations.

    Understanding PTE Core and PTE Academic

    PTE is a world-leading provider of English language tests, trusted by universities, colleges, governments and professional bodies across the globe. Test scores are accepted in many countries, but which test you choose depends on where you want to go and your reasons why.

    What is PTE Core?

    PTE Core is the test you need to achieve your Canadian dream, approved for economic visa categories.But if you are looking to study in Canada, that is where PTE Academic comes in, approved for both SDS and non-SDS routes.

    PTE Core invites you to experience a test structure designed to assess your general English skills, as opposed to your Academic English, in a short, computer-based format. PTE Core evaluates all language skills—reading, writing, listening and speaking—in one seamless test.

    What is PTE Academic?

    PTE Academic is often the pathway to enrolment for students wanting to study at top universities. Specifically tailored for the academic environment, PTE Academic scores are widely recognized by institutions and are also accepted for visa purposes by the Australian, New Zealand, and UK Visas and Immigration Service. If your destination is higher education or a professional license abroad, PTE Academic is your way in.

    It's also praised for its ability to accurately reflect the speaking abilities of introverts, making it a considerate option for different personality types.

    Test features and acceptance

    When choosing the PTE test you need, consider the following features:

    Test format

    Both PTE Core and PTE Academic offer a computer-based test, which is excellent news for those who prefer not to have the extra stress of speaking to an examiner. Both tests are split up into three parts: Part 1: Speaking & Writing, Part 2: Reading, and Part 3: Listening.

    Speed of results

    With both tests, the results arrive rapidly—typically in just two business days—due to PTE's unique combination of AI scoring and human expertise that also strives to reduce bias.

    Global recognition

    An impressive list of institutions worldwide recognizes PTE Academic. Its scores are specifically sought after in the academic arena and by Australian, New Zealand, and UK visa authorities. Accepted by over 300 universities across the world, PTE Academic is the English test you need if you are looking to study overseas.

    It is also accepted by the Australian and New Zealand governments for migration visas, so it is the test of choice if that is your dream destination.

    PTE Core is recognized by the Canadian government (IRCC) for all economic visas and permanent residency applications.

    Preparation and support

    For those looking to prepare ahead of the test, be it PTE Academic or PTE Core, app offers a range of supporting resources so you can put your best foot forward on test day.

    For PTE Academic, this includes five unique scored practice tests to give you a feel for the full test experience, what to expect, the type of questions that will be asked, and other .

    For PTE Core, there is a taster test you can try out your skills on, , a handbook, and much more.

    Finding your best fit

    The choice between PTE Core and PTE Academic ultimately hinges on your future plans and destination country.

    To make an informed decision, check out PTE's useful links, which clarify and requirements.

    How do I start studying for PTE?

    Embarking on the journey to master PTE begins with understanding your current level and building a solid study plan tailored to your needs. Arm yourself with our, including practice tests and, to familiarize yourself with the question types and formats you'll encounter.

  • A teacher sat with students at a table, the students are using tablets.

    Benefits of using tablets in the primary classroom

    By Jacqueline Martin

    Reading time: 5 minutes

    Interactive whiteboards, PCs and laptops are common in many schools worldwide, but have you ever considered using tablets in your young learners' classes?

    Tablets can be used for many things. Online research, watching and creating videos, playing games, and digital storytelling are just a few examples. Of course, there's also the added environmental benefit of going paper-free.

    In this post, we're going to explore some of the reasons why using tablets can be beneficial in the young learner's classroom and what to consider before you do so.

    What are the benefits of using tablets in class?

    1. Facilitating engagement

    With good direction from the teacher, tablets can emulate natural social interaction and interactivity. They can also offer problem-solving activities, set achievable goals and provide instant feedback.

    Moreover, when young learners are truly engaged in an activity, it may be perceived as effortless - and they learn and use their second language (L2) without even realizing it.

    2. Introducing authenticity and autonomy

    In terms of content, tablets allow us to bring the real world into the classroom at the tap of a screen. We can provide learners with authentic materials via level-and-age-appropriate videos and real-life communication. As well as interaction with other teachers and learners through teams or by using a secure app such as .

    Tablets also promote learner autonomy. They are easy to use, allowing us to take a step back and let our students work at their own pace, being on stand-by as a facilitator when students require help or a little push in the right direction.

    3. Promoting creativity, communication and inclusion

    Nearly all tablets have a webcam and voice recorder, which means that learner-generated content can be created easily - even without dedicated software.

    You can have your students make their own vlogs (video diaries), ebooks, comics, cartoons and movie trailers. All you need to do is to install apps such as or from Duck Duck Moose. While these apps have been created for 'fluent-speaker' classrooms, they can easily be adapted to an ELT context.

    Tablets also promote communication. This can help improve students' L2 oral skills at any level, when the teacher is there to support and guide them.

    One of the greatest advantages of a tablet as opposed to a computer is that anyone can use one and they are much more portable.

    For students with special educational needs, tablets can be an essential learning tool and they can also be used by students with low-level motor skills, such as very young learners. Similarly, tablets can work really well with multi-level classes, as they allow you to offer differentiated materials, activities and support where necessary.

    4. Enabling online assessment

    Tablets can also facilitate interactive online exams or help measure progress. Tests such as 'English Benchmark - Young Learners' are designed with primary learners in mind, to be taken anytime, anywhere.Its game-like format engages students and takes the fear out of being assessed. It also provides instant feedback to the teacher with informative reports and advice for future study.

    5. Building relationships with caregivers

    Finally, as with any online content, tablets allow you to connect with our learners outside the classroom. You can quickly send links to classwork and feedback to the children's caregivers, fostering a positive relationship and a greater interest in their child's progress and learning.

    Tips for using tablets in class

    Before implementing the use of tablets in your classroom, there are some things you should consider. Here are some useful tips that will help you gain the maximum benefit from tablets.

    Usability:

    • Decide what you are going to use the tablets for and when. Are you going to allow students to use the tablets for all parts of the lesson or only for specific activities? This may depend on the number of tablets you have available.
    • Use technology to improve an activity or design new activities that would not be possible without the tech, rather than using it to carry on as normal. Think about when a tablet will help learners do something they wouldn't be able to do without one, e.g., make a video or create and share a piece of writing with the whole class.
    • Think about using tablets for creation rather than consumption. Your students can (and probably do) spend a fair amount of time consuming videos in their free time. Whether they do this in English or not is another story, but in the classroom, students should use the language as much as possible (see the next point).
    • Use the tablets for collaborative tasks that require social interaction and communication. It's unlikely that you will have one tablet per student. Make the most of this limitation by having students work in pairs or small groups. Students can use their own devices individually outside the classroom.
    • Try to incorporate tablets into regular classroom activities and interactions. Avoid making them a "reward" or just for "games". Even if games are part of your planned tablet usage, make it clear that students are playing them in order to learn English. Encourage students to think of the tablet as a tool to help them on their learning journey.

    General tips

    • Try out any apps or widgets before asking students to use them. If necessary, make or find a step-by-step tutorial to help students use an app. There's nothing worse than having a class of twenty-five students all raising their hands at the same time because they don't know where to start.
    • Have clear rules and guidelines for tablet use. Educate students about using the equipment responsibly. Do this before you hand out tablets the first time.
    • Provide students and parents with a list of recommended apps to continue their home learning. Whether you have a class set of tablets or are using BYOD (Bring Your Own Device), many students will have access to a tablet or mobile phone at home, which they can use for further practice. Students will likely be motivated to continue playing games at home and may wish to show their parents and friends any content they've created in class.

    Practicalities

    • Consider the hardware and technical requirements. Do you need a Wi-Fi connection? How many devices will you have? Which apps and programs do you want to use?
    • Ensure the features and apps you plan to use suit the age group you're teaching. Do some research, and if possible, choose apps designed for educators, avoiding freebie apps that may contain advertising. Block any websites you think unsuitable and install a search engine with child-friendly filters.
    • Set the language of the devices to English. Even if your students are very young, they'll pick up useful language and will be more inclined to use English as they are using the tablet.
    • Decide where you will keep the tablets and how they will be maintained. How often and where will they be charged?
    • Think about how you can flexibly set up your classroom to incorporate collaborative tablet use. Move tables together to make group work easier. Create workstations or even have cushions or bean bags in a corner of the classroom.

    Using tablets to assess student progress with Benchmark

    With the right software, tablets can allow us to conduct formative assessments through immediate feedback and learning analytics.

    We have developed our own English-language test for children aged 6 to 13 in an app designed specifically for tablet use. This fun, game-like test is highly motivating and assesses all four skills in a relaxed environment, removing the stress of traditional exams. It also allows you to see where each learner needs more improvement, providing recommendations on what to teach next and suggested activities in selected app courseware.

    Find outmore information about the English Benchmarktest.