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 room of students working together at tables with laptops, tablets and notes

    Fun end-of-year activities to keep learners engaged

    By
    Reading time: 3 minutes

    The end of the school year can be bittersweet. Students are excited for the holidays, but teachers have the tricky task of keeping their attention as focus starts to fade. The upside? It’s the perfect chance to make this time fun, memorable and engaging with creative classroom ideas that really stick. Here's a list of end-of-year school activities to ensure your students stay motivated all the way to the final bell.

    1. End of year projects

    Longer projects are perfect for the end of the year because they encourage deeper engagement. Here are a few ideas to try out.

    • Class memory book: Ask students to contribute to a collaborative memory book filled with drawings, photos, or written reflections on their favorite moments of the year.
    • Passion projects: Give students the chance to dive into something they’re really interested in and wrap it up with a fun presentation or creative display.
    • Local impact projects: Challenge your learners to brainstorm ways to support their local community. They could develop a plan or even implement their ideas.

    2. Holiday-themed school activities

    With the festive season approaching, it’s the perfect excuse to blend learning with holiday cheer.

    • Cultural exploration: Encourage students to research and share how different cultures celebrate the holidays, fostering inclusivity and curiosity. They can also share how they celebrate the end of the year and any New Year traditions.
    • Art session: Organise a holiday craft-making session where students create ornaments, cards, or posters. Encourage students to write and create cards to take home to their loved ones.

    3. Interactive learning games

    Interactive games are an easy way to maintain focus and excitement.

    • Trivia challenges: Create trivia questions about topics covered during the year—bonus points for including playful or funny questions about inside jokes or class moments.
    • Escape room activities: Turn your classroom into an educational escape room with puzzles, problem-solving challenges and hidden clues.
    • AI Guess Who: Most AI chatbots will let you play games like Guess Who; play this with the class to liven things up.Let them take turns to guess who the chatbot is thinking of. You can also use '.

    4. Group activities

    Encourage collaboration with team tasks that bring students together.

    • Talent show: Give students the chance to showcase their talents, from singing and dancing to magic tricks and storytelling. It can be a great way to encourage them to practice language skills.
    • Debate tournaments: Divide your class into teams and set them up for friendly debates on fun or meaningful topics.
    • Story circles: Build stories as a group by having students take turns adding to the tale.

    5. Creative classroom ideas

    Don’t hesitate to think outside the box with these unique ideas:

    • Class awards ceremony: Create fun and light-hearted awards for each student, such as “Best Scientist” or “Most Curious Learner.”
    • Time capsule creation: Have students write letters to their future selves or fill a box with objects representing the year.
    • Themed classroom party: Use a theme, such as a tropical luau or winter wonderland, to bring the class together for a fun party with food, games and music.

    6. Classroom party ideas

    Every great year deserves a great finish. Host a lesson that brings your students closer together.

    • Movie afternoon: Set up your classroom and dim the lights to create a cinema atmosphere for a class movie.
    • Game board bonanza: Bring in board games and allow students a relaxed day of friendly competition. If none are available, get students to create their own games.

    Keep the learning spirit alive

    The end of the school year doesn’t have to signal the end of learning. With a bit of creativity, teachers can make the last weeks of school productive and enjoyable. From fun classroom activities to meaningful year-end projects for students, these ideas will set the stage for a memorable finish.

  • A teacher holding a tablet in a classroom with students around her also looking at the tablet smiling

    How to motivate and engage students with authentic video

    By Sue Kay
    Reading time: 4 minutes

    Sue Kay has been an ELT materials writer for over 25 years. She is the co-author of app's Focus Second Edition and is one of the co-founders of . In this article, Sue takes us through her experience of using video in the classroom and shows us how to motivate and engage students with authentic video.

    Videos are no longer a novelty

    When I started teaching in the early 80s, video was a novelty in the classroom. We only had one video player for the whole school and had to book it a week in advance. There was very little published material available, but thanks to the rarity factor, the students lapped it up.

    There was no problem with getting them motivated, even if the lessons accompanying the videos were not particularly exciting and consisted mainly of comprehension questions. Lucky for me, our school had a very dynamic Director of Studies who gave great teacher training sessions and I was very taken with a presentation he did on active viewing tasks.

    I was, and still am, a big fan of the Communicative Approach and I embraced the more interactive video tasks enthusiastically: freeze frame and predict, watch with the sound down and guess what people are saying, listen with the screen hidden to guess the action, etc.

    When I’m preparing a video lesson, I still try to include at least one of these activities because the information gap provides an ideal motivation for students to watch the video and check their ideas.

  • A man sat outside smiling working on a laptop

    Balancing work, life, and learning: How adult learners navigate English language learning

    By Dr. Le Dinh Bao Quoc
    Reading time: 4 minutes

    Dr. Quoc is an author, educational solutions provider and AIED expert with over 20 years of experience in ELT and education in Vietnam. He is the Founder and CEO of Pro.Ed Education Solutions and Chief Officer of EduVerse, a global network supporting lifelong learning for educators. Dr. Quoc is also the author of The Art and Science of ChatGPT in Education and was named a LinkedIn Top Educational Leadership Voice in 2024. His work focuses on integrating AI into education to support personalized and flexible learning for teachers and learners.

    For many adult learners, mastering English isn’t just about gaining a new skill—it’s about unlocking opportunities in work, family and social spheres. But juggling English lessons alongside work, family obligations and social commitments is a challenge that can feel overwhelming.

    This guide explores the unique challenges adult learners face and how educators can support them with empathy, flexibility and effective strategies.

    The challenges of learning English as an adult

    Meet Le, a 35-year-old Vietnamese project manager who dreams of working for an international company. With a demanding full-time job and two young children, finding time for English lessons feels impossible. Missing classes and struggling to complete assignments leads to frustration and self-doubt—an all-too-common experience among adult learners.

    Many adults face similar challenges:

    • Balancing work, family and personal commitments leaves little time and energy for study.
    • Fatigue after a long day makes it difficult to concentrate or retain information.
    • Progress feels slow, which can be demotivating.

    Without practical support, the goal of English proficiency can seem out of reach.

    Strategies for overcoming challenges

    1. Setting SMART Goals

    Educators can guide learners to set Specific, Measurable, Achievable, Relevant, and Time-bound (SMART) goals. Breaking down larger objectives into small, measurable milestones gives learners a sense of achievement. For example, app’s Global Scale of English (GSE) provides actionable “Can-do” statements, such as:

    • Reading (GSE 37/CEFR A2+): Can understand simple personal emails.
    • Speaking (GSE 44/CEFR B1): Can give a short talk with visual support.

    These manageable goals create motivation and help learners like Le stay focused without feeling overwhelmed.

    2. Offering flexible learning options

    Flexibility is key for adult learners. Teachers can adopt strategies such as:

    • Modular lessons that can be completed in short sessions.
    • Micro-learning, including 10-minute daily practices using apps or quick grammar exercises.

    For learners like Le, micro-learning can easily be integrated into a work commute or lunch break.

    3. Blending learning with real-world scenarios

    Teaching English through practical, real-life contexts makes lessons more relevant and efficient. Using authentic materials like emails, meeting notes, or presentations mirrors learners’ daily lives and creates immediate applications for their new skills. For instance:

    • Help learners role-play workplace conversations.
    • Develop speaking proficiency for social interactions or workplace scenarios.

    This approach saves time and reinforces the usefulness of learning English, keeping learners motivated.

    4. Encouraging weekly reflection

    Reflection allows learners to monitor their progress, stay motivated and adapt their strategies. Teachers can:

    • Encourage learners to set weekly goals (e.g., learning new business vocabulary or practicing pronunciation for 15 minutes daily).
    • Use reflection journals to track achievements, identify challenges and adjust learning plans.

    This habit reinforces a growth mindset, helping learners make consistent progress amidst their busy schedules.

    Implementing the strategies

    Here’s how educators can apply these strategies effectively:

    1. Assess and set goals

    Work with learners to set realistic, measurable goals based on their personal motivations and schedules.

    2. Create flexible study plans

    Develop personalized study schedules that incorporate modular lessons and micro-learning techniques.

    3. Use authentic materials

    Include sample emails, presentations, or conversations that align with the learner’s work or life situations, making lessons more practical.

    4. Encourage accountability

    Implement tools like reflective journals or digital reminders to help learners stay on track and see their progress.

    5. Leverage personalized AI tools

    Use AI-powered tools to recommend tailored exercises, provide instant feedback and enable targeted practice in learners’ focus areas.

    Why It matters

    English proficiency opens doors to better job opportunities, stronger social connections and enriched personal growth. By providing empathetic and flexible support, teachers empower learners to achieve their goals without compromising their work-life balance.
    For educators seeking further resources, app’s GSE framework offers valuable tools to help adult learners succeed. Teachers can use these aids to track progress and personalize lessons for maximum impact.

    Celebrate education

    To mark the incredible work of educators helping learners balance work, life and study, we encourage you to share your own experiences and tips to others. Together, we can continue to empower lifelong learning and celebrate the role of education in transforming lives.