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.

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  • A suitcase with flag stickers on sat on a map of the world

    How do English phrases travel across countries?

    By David Crystal

    All living languages change. It’s a fact of life that some people find uncomfortable, but that no one can prevent. The only languages that don’t change are dead ones.

    How does change happen? The chief way is through mutual influence, when languages – which means people – come into contact with each other. An immediate effect is that words and phrases begin to be exchanged.

    Origins of English

    The history of English shows this taking place from the very beginning. When the Germanic tribes first arrived in Britain, bringing with them the dialects that would become English, their vocabulary already contained words and phrases borrowed from Latin, a consequence of the interaction with the soldiers of the Roman Empire.

    Today we think of such words as 'butter', 'cup', 'kitchen', 'mile', and 'street' as true English words, but they are all Latin in origin ('butyrum', 'cuppa', 'coquina', 'mille', 'strata'), taken into Germanic while the tribes were still on the European mainland.

    The process continued over the centuries. An everyday word like 'take' reminds us of the Viking invasions, for this came from Old Norse 'tacan'. So did 'knife' (from 'knifr'). Even basic grammatical items were affected: 'they', 'them', and 'their' are all from Old Norse.

    When the French arrived, in the eleventh century, the borrowing became a flood, with thousands of French words expanding the vocabulary to an unprecedented size, in such domains as law, religion, politics, food, and the arts – 'duke', 'abbot', 'war', 'peace', 'pork' and 'beauty'. During the Renaissance, Latin added tens of thousands more.

    In all cases, the words traveled because cultural contact – in its broadest sense – made them do so.

    The history of contact

    This history of contact is one of the reasons that English has so many near-synonyms: we can 'ask' (from Old English), 'question' (from French), and 'interrogate' (from Latin). We can talk about a 'fire', 'flame', and 'conflagration'; 'kingly', 'royal', and 'regal'. But although French and Latin are the dominant voices, they are put in the shade by the accumulated impact of the many languages that English has since encountered as its speakers moved around the globe, especially in the days of the British Empire.

    Today, a search through the files of any major dictionary shows the presence of hundreds of languages, from 'aardvark' (Afrikaans) to 'zygote' (Greek).

    It’s been estimated that around 80 percent of present-day English vocabulary comes from languages other than the original Anglo-Saxon Germanic. English seems to always be a vacuum cleaner of a language, sucking in words from whichever culture it was in contact with. The process continues. In recent years, dictionary writers have been considering such new borrowings of words from other languages.

    But not everything in language change is due to borrowing. When we look at recent lists of updates in the dictionary world, we find hundreds of phrasal expressions, such as 'solar farm', 'travel card', 'skill set', 'cold caller', 'air punch', and 'set menu'.

    Blends of existing words form an increasingly large component of modern vocabulary, such as 'glamping' (glamorous + camping) and 'Pokemon' (pocket + monster), as do internet abbreviations, such as 'GTG' (got to go) and 'BRB' (be right back).

    And it’s here that we see the most noticeable phenomenon of the last few decades: the impact of English on other languages. The traveling is now going in both directions.

    Over a decade ago, Manfred Görlach published his Dictionary of European Anglicisms, showing English to be "the world’s biggest lexical exporter”. The book lists hundreds of words and phrases that have entered the languages of Europe. A small selection from letter 'A' shows 'ace' (from tennis), 'aerobics', 'aftershave', and 'aqualung', as well as phrases such as 'acid house' and 'air bag'.

    The factors are exactly the same as those that brought foreign words into English in the first place, such as business, culture, medicine, sport, the arts, popular music, science and technology. The difference is that these expressions come from all over the English-speaking world, with American English the primary supplier, thanks chiefly to its presence in the media.

    The impact of media

    It is the media that provides the main answer to the question “How?”. In the old days, face-to-face contact caused expressions to be shared, and it would take time for words to travel – a generation before a word would become widely used. Today, the use of English in film, television, and especially the internet allows 'word travel' to take place at a faster rate than ever before.

    A new word or phrase invented today can be around the globe by tomorrow, and if it appeals it will spread on social media and become part of daily use in no time at all. Even an everyday phrase can receive a new lease of life in this way.

    Many countries try to resist the borrowing process, thinking that an uncontrolled influx of English expressions will destroy their language.

    The evidence from the history of English shows that this does not happen. Because of its global spread, English has borrowed more words than any other language – and has this caused its destruction? On the contrary, in terms of numbers of users, English is the most successful language the world has ever seen.

    Borrowing does change the character of a language, and this too is something that causes concern. But again, I ask: is this inevitably a bad thing? Shakespeare would have been unable to write his characters in such an effective way without all those borrowings from French and Latin.

    Much of his linguistic playfulness and creativity relies on how everyday words are contrasted with their scholarly or aristocratic counterparts. In Love’s Labour’s Lost, Don Armado gives Costard a coin as a tip, calling it a "remuneration".

    Costard has no idea what the word means, but when he looks at his coin he realizes he’s been given a tiny amount. “Oh, that’s the Latin word for three farthings”, he reflects. “I will never buy and sell out of this word”. It always gets a laugh from an audience.

    Today's challenges

    Keeping up-to-date with language change is probably the greatest challenge facing foreign language learners because there is so much of it.

    Textbooks and teachers face a daily risk of falling behind the times. But the risk can be reduced if we build an awareness of change into the way we present a language. And understanding the natural processes that underlie linguistic change is the essential first step.