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

  • Students sat ina library studying with laptops in front of them chatting to eachother

    Teaching engaging exam classes for teenagers

    By Billie Jago
    Reading time: 4 minutes

    Teachers all over the world know just how challenging it can be to catch their students’ interest and keep them engaged - and it’s true whether you’re teaching online or in a real-world classroom.

    Students have different learning motivations; some may be working towards their exam because they want to, and some because they have to, and the repetitiveness of going over exam tasks can often lead to boredom and a lack of interest in the lesson.

    So, what can we do to increase students’ motivation and add variation to our classes to maintain interest?

    Engage students by adding differentiation to task types

    We first need to consider the four main skills and consider how to differentiate how we deliver exam tasks and how we have students complete them.

    Speaking - A communicative, freer practice activity to encourage peer feedback.

    Put students into pairs and assign them as A and B. Set up the classroom so pairs of chairs are facing each other - if you’re teaching online, put students in individual breakaway rooms.

    Hand out (or digitally distribute) the first part of a speaking exam, which is often about ‘getting to know you’. Have student A’s act as the examiner and B’s as the candidate.

    Set a visible timer according to the exam timings and have students work their way through the questions, simulating a real-life exam. Have ‘the examiners’ think of something their partner does well and something they think they could improve. You can even distribute the marking scheme and allow them to use this as a basis for their peer feedback. Once time is up, ask student B’s to move to the next ‘examiner’ for the next part of the speaking test. Continue this way, then ask students to switch roles.

    Note: If you teach online and your teaching platforms allow it, you can record the conversations and have students review their own performances. However, for privacy reasons, do not save these videos.

    Listening – A student-centered, online activity to practice listening for detail or summarising.

    Ask pairs of students to set up individual online conference call accounts on a platform like Teams or Zoom.

    Have pairs call each other without the video on and tell each other a story or a description of something that has happened for their partner to listen to. This could be a show they’ve watched, an album they’ve listened to, or a holiday they’ve been on, for example. Ask students to write a summary of what their partner has said, or get them to write specific information (numbers, or correctly spelt words) such as character or song names or stats, for example. Begin the next class by sharing what students heard. Students can also record the conversations without video for further review and reflection afterwards.

    Writing –A story-writing group activity to encourage peer learning.

    Give each student a piece of paper and have them draw a face at the top of the page. Ask them to give a name to the face, then write five adjectives about their appearance and five about their personality. You could also have them write five adjectives to describe where the story is set (place).

    Give the story’s opening sentence to the class, e.g. It was a cold, dark night and… then ask students to write their character’s name + was, and then have them finish the sentence. Pass the stories around the class so that each student can add a sentence each time, using the vocabulary at the top of the page to help them.

    Reading –A timed, keyword-based activity to help students with gist.

    Distribute a copy of a text to students. Ask them to scan the text to find specific words that you give them, related to the topic. For example, if the text is about the world of work, ask students to find as many jobs or workplace words as they can in the set amount of time. Have students raise their hands or stand up when they have their answers, award points, and have a whole class discussion on where the words are and how they relate to the comprehension questions or the understanding of the text as a whole.

    All 4 skills –A dynamic activity to get students moving.

    Set up a circuit-style activity with different ‘stations’ around the classroom, for example:

    • Listening
    • Reading
    • Writing (1 paragraph)
    • Use of English (or grammar/vocabulary).

    Set a timer for students to attempt one part from this exam paper, then have them move round to the next station. This activity can be used to introduce students to certain exam tasks, or a way to challenge students once they’ve built their confidence in certain areas.

  • Students sat at a desk looking at a textbook together, with a teacher pointing to it

    Real-world English: How GSE Job Profiles bridge learning and work

    By Sara Davila
    Reading time: 5 minutes

    Did you know that improving your English proficiency can increase earning potential by up to 50% and safeguard your career against AI? Recent research by app highlights that English is not just a skill but a career-defining advantage in today’s globalized workplace. For millions of adult learners, the journey from the classroom to the workplace requires more than general conversational abilities—it’s about gaining targeted, job-ready skills as quickly as possible. For English language educators, understanding what “jDz-𲹻” English is and how to identify “jDz-𲹻” skills can provide a significant advantage in ensuring learners are prepared to communicate effectively and collaborate with their future coworkers.

    That’s where the Global Scale of English (GSE) Job Profiles comes in. For educators and program developers, it offers a bridge between real-world job skills and the English learners need to perform them. Whether you’re creating programs for nursing assistants, hospitality workers, or IT professionals, this tool ensures that learners build the precise English skills they need to thrive in their roles.

    Let’s walk through how to create a GSE Job Profile and explore its practical use for building programs that align with today’s professional realities.

  • A older techer sat with students, in particular looking at a laptop with one of the students

    Teacher technology adoption: What’s age got to do with it?

    By Jennifer Williams
    Reading time: 4 minutes

    Educators, by design, are innovators. Living and working in a constant state of beta, teachers bring to the classroom a natural desire to explore and better understand new practices and methodologies to support students in their search for knowledge.

    Guided by an internal drive to make the world a better place and powered by the rewards of working daily with the youth that can create that positive change, teachers collectively are part of a profession different from any other. Within one classroom on any single day, a teacher can become a scientist, a historian, an inventor, or a scholar. Over time, whether in a one-room schoolhouse a century ago or in a technology enhanced classroom of the digital age, these defining characteristics of “teacher” have seemed to stay constant.

    Bridging the generational and digital divide

    Today, as citizens of our digital and global world, we are in an extraordinary time where divides are closing and collaboration becomes standard – where differences are truly celebrated and associations are surpassing separations in society.As educators, this change reflects what we have consistently asserted in our classrooms.

    Yet, terms like 'generational gap” and “digital divide” suggest a significant separation between us as teachers and our students. In truth, teachers and students are increasingly using asharedlanguage of innovation and exploration. Rather than sticking to notions of a technology-based generational divide, many are transcending the labels of “digital immigrants” and “digital natives”.

    This is further reinforced by current research demonstrating that technology adoption in education has less to do with age and instead is based more on exposure and experience (Bennett & Maton, 2010; Bullen, Morgan, & Qayyum, 2011; Guo, Dobson, & Petrina, 2008; Helsper & Eynon, 2010). As opposed to a focus on divides, this new evidence offers supportive pathways of possibilities to bring together older and younger generations in the process of learning in our world through exploration and wonder.

    Embracing skill development

    Moving attention away from a fixed age factor to emphasizing a continuum of proficiency based on exposure and experience enables teachers of all ages to identify as part of this digital age of education. Though digital technologies are fixtures in the daily lives of many (if not most) of our students, the ways students use technologies are not always consistent.

    Students of today – like students of previous generations – continue to need the guidance of teachers in finding ways to take and apply their understanding of technology to effectively convey perspectives with the world, influence the opinions of others, and contextualize and synthesize information in meaningful ways.

    Timeless lessons from teachers

    Teachers as innovators – young and old, tech-savvy and tech-novice – have extraordinary gifts to bring to their students, who are also navigating through digital environments. Though there are countless lessons teachers bring to students, here are several timeless ones that transcend any generation of teaching. Teachers guide students to use advanced technologies so that they can be...

    Critical consumers

    Today, students in our classrooms are bombarded with information at nearly every moment in time. With basic searches for information often leading students in multiple directions, research at every level has now become a highly complex and sophisticated process. The result is that we now see learning practices shifting from finding answers to discovering more questions.

    Teachers can guide students to evaluate and consume information critically. By promoting transparency and sharing, they help learners consider context and sources, reason with evidence and build knowledge.

    Creators of rich content

    As classrooms advance as blended learning environments, seamless integration of technologies and innovative teaching practices offers students opportunities to transform from passive learners to active content creators. With countless digital tools available for content creation, students can seek guidance from teachers on matching the best tool to a particular communicative purpose.

    Teachers who are skillful in creating synthesized messages can show students ways to comprehend and compose with combinations of digital technologies. Less in the role of directing lessons, the teacher becomes a catalyst for learning, inspiring students to work creatively and collaboratively to solve problems and respond to instructional lessons as producers of information.

    Centered on relationships

    A defining quality of a master teacher is the ability to create a positive learning community built on empathy and understanding. The focus on relationships in these classrooms models the continued importance of valuing alliances and friendships.

    Soft skills, such as joy, honesty, trust and respect, become even more essential as our students continue to interact in a highly networked and diverse world. Balance, too, becomes a critical area for discussion as students look to divide attention, time and social-emotional reserves between onscreen and in-person experiences.

    Within responsive classrooms and digital learning spaces that keep emphasis on the formation of relationships, teachers can offer opportunities for students to develop through collaboration, teamwork, solidarity and conflict resolution.

    Resilient in endeavors

    Our students are looking out onto a world where anything is possible. Digital age technologies are empowering students to believe: “if you can dream it, you can do it”. The impossible is within reach, and a mindset of grit and determination moves sparked ideas to a place of accomplishment and excellence.

    Through the creation of learner-driven classrooms centered on the student, teachers can help guide students to narrow their interests and ultimately find their passions. With relevance and authentic purpose, teachers can connect students in the process of learning through design thinking and trial and error – shifting the outlook from fear of failure to resilience and 'stick-to-itiveness' to advance learning to a place of discovery and invention.

    And it is this mindset – a position of inquiry and exploration – held by students and teachers, young and old, that can show that great will come from risk. We all just need to be ready to try.