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.

More blogs from ÃÛÌÒapp

  • A teacher sat at a table with a laptop and whiteboard behind her

    Championing language learning and teaching – introducing Learners' Voice

    By Adita Putrianti
    Reading time: 4 minutes

    In today's world, where global communication is not just a luxury but a necessity, having a strong grasp of language learning is essential for expanding horizons. As an educator, being part of a supportive community can enhance your teaching experience and improve results. That's where Learners' Voice comes in – not only as a platform but also as a lively community where learners and educators come together to innovate and excel in the field of language mastery.

    Understanding the complexities of language acquisition and changes in teaching methodologies is crucial for success in the education industry. Joining Learners' Voice can be a significant step forward. This post will guide you through this program, how to join, and how becoming part of the Learners' Voice community can enrich your language learning and teaching experience.

    What is Learners' Voice?

    Learners' Voice is more than just an online community – it's a movement to foster collective knowledge sharing and growth in language learning and teaching. Imagine a digital space that brings together language enthusiasts from diverse backgrounds – students, teachers, language professionals and academics – all united by their passion for mastering and imparting linguistic skills. Participation in Learners' Voice isn't just about passive engagement; it's an active alliance towards the progressive development of language educational practices.

    Participants – who can join?

    We're seeking passionate individuals who are ready to contribute to and learn from a global community dedicated to language learning. Participants include:

    • Language learners: From novices to seasoned language polyglots, anyone striving to enhance their language competencies can find a supportive environment.
    • Educators: Teachers of languages at various levels, ranging from primary to tertiary education, as well as private language institutions, are encouraged to participate.
    • Parents: Those keen on supporting their children's language education and understanding the latest pedagogical trends.
    • Corporate employees: Individuals using languages in a professional setting who would like to expand their communication skills and contribute to language education research.
    • Language test takers: Participants at various stages of language proficiency evaluations, including preparation, test takers and educators, involved in the testing ecosystem.

    What Learners' Voice members do

    Members are invited to engage in diverse activities:

    1. Research collaboration: Work in unison with experts and peers on language research projects.
    2. Discussion forums and webinars: Foster engaging conversations and enhance your understanding of language learning trends.

    Joining Learners' VoiceÌýisn't limited to the virtual realm; it's a tangible commitment to advancing your language learning or teaching abilities. Here's how the program can become an integral part of your linguistic journey.

    The Learners' Voice experience – what's in it for you?

    A community that listens

    Join Learners' Voice and ensure your thoughts on language learning and teaching aren't just registered but given the platform they deserve. It's a community that values each unique perspective as a brick in the foundation of innovative language education.

    Professional and personal enrichment

    Participating in Learners' Voice exposes you to a range of resources and interactions that can significantly enrich your language learning and teaching experience. From sharing best practices to receiving and providing support, the community is a huge pool of opportunities for growth.

    Ongoing support, monthly draws and Incentives

    Beyond the exchange of knowledge, Learners' Voice offers tangible rewards for your active involvement. From monthly draws to recognition for contributions, the program ensures that your efforts are appreciated and your aspirations to excel in language learning and teaching are duly recognized.

    How to take that first step and join Learners' Voice

    Joining Learners' Voice is simple and rewarding, with just a few clicks standing between you and a robust platform for growth in language education.

    Start by accessing the community

    Visit our portal or scan the QR codes provided to access the 'Join Learners' Voice' link. The process is quick and you'll be welcomed into a world of like-minded peers passionate about languages. Learners can Ìýand Educators .Ìý

    Spread the word

    Once you're part of the community, share your experiences and encourage your colleagues, friends and social networks to join. The more voices we have, the richer the dialogue and the stronger our collective learning experience.

    Stay engaged

    Active participation is key to making the most of your Learners' Voice membership. Whether you contribute to ongoing research or share your insights on forums, every interaction is an opportunity to learn and grow.

    Your voice matters

    In conclusion, Learners' Voice is an innovative platform that puts the power of learning and teaching back into the hands of the community. For those dedicated to the mastery of languages, this isn't just a community – it's an indispensable tool that can enhance your skill set, broaden your educational horizons, and even offer the chance to shape the future of language education.

    Join us and be part of a rich, dynamic community that values your voice and awards your commitment to language education.Ìý

  • Students in uniform sat at tables in a classroom with a teacher at the front talking to them all.

    Bridging the gap: How to equip English learners with workplace-ready language skills

    By Samantha Ball
    Reading time: 5 minutes

    Educators worldwide are faced with a vital challenge: closing the language education gap between traditional schooling and the practical language requirements of the modern workplace. With English established as the language of international business and in light of our ground-breaking new research, the need for education to address this disparity has never been more critical.

    In this blog post, we'll explore why teaching English through a lens of real-world application is necessary, what our research shows about the current gap in language education, and some ideas for how English teachers can integrate employability-focused lessons into their own English teaching curriculum.

  • A teacher helping students at a table.

    Empowering future educators: Integrating the GSE into pre-service teacher training

    By Belgin Elmas
    Reading time: 6 minutes

    When we used to go somewhere by car, my son, who was just three years old, would repeatedly ask me, "How far do we need to go?" every five minutes. He was curious to know where we were and how close we were to our destination. Even though the answer was just a number, it would satisfy him and relieve his curiosity.

    For language learners, it is important to maintain a high level of curiosity about progress and the distance needed to cover in their language learning journey. This can help identify areas for improvement and help them stay motivated. For teachers, it is also important to have a tool that can assist their students in visualizing their language learning goals more concretely.ÌýThe Global Scale of English (GSE) is a valuable resource for this purpose. It not only indicates learners' current proficiency levels but also provides learning outcomes to help them progress in their abilities. The scale ranges from 10 to 90 and offers a personalized pathway for improvement in each individual skill based on global research. By using the GSE, both learners and teachers can work together to achieve language learning success.

    I believe the GSE is one of the most valuable resources a language teacher needs in teaching English; the learning outcomes provide clear guidance on what to teach, tailored to the specific needs of learner groups. With five options designed for pre-primary, young, general adult, professional and academic English learner groups, the GSE offers educators clear paths to customize their teaching strategies effectively. It also assists teachers in motivating their students by showing their progress regularly, which provides precious support throughout their learning journey.

    I also believe that the sooner we introduce teachers to this valuable tool in their teaching careers, the better equipped they will be to help their learners. With this belief in mind, we integrated the GSE into our pre-service teacher education program, making it the cornerstone for lesson planning and assessment. This blog aims to explain our implementation process at TED University's Education Faculty English Language Teaching Department, hoping to provide a model for other programs interested in adopting a similar approach.ÌýÌý

    Implementing the GSE

    Our implementation process started with conducting in-service training sessions for the faculty members, many of whom were also unfamiliar with the GSE. To ensure comprehensive understanding, we organized meetings with the teacher trainers responsible for teaching the methodology courses. These sessions consisted of in-depth discussions on the nature of the GSE, its significance in language teaching and practical guidance on integrating it into the curriculum we were following.

    As the second step, we designed a lesson plan to be used for the first methodology course our pre-service teacher trainees would undertake for the same objective we had for in-service teacher training sessions. In this initial lesson, we started by discussing the aims of CEFR and GSE, highlighting their differences.

    Then, we facilitated discussions on how GSE helps to monitor the progress of learners, what the main features are that the GSE has been built upon, and most importantly, we focused on increasing our future teachers' consciousness on how learning objectives can help a teacher. The lesson proceeded with an introduction to the , clarifying its categories, contained skills, and the target language learners it caters to. After providing diverse samples across various skills and outcomes, we demonstrated how our pre-service teachers can find learning objectives within the scale and how they can use them.Ìý

    The lesson then transitioned into practical exercises designed to familiarize the teachers with the toolkit. Through guided instructions, such as selecting a target group, a skill, and a proficiency range, we prompted them to engage in activities aimed at perceiving the usefulness of the toolkit. We then asked them to report on some chosen parameters, such as the selected range, the number of objectives identified, and the potential text materials applicable to the chosen skill (e.g., reading comprehension). We followed a similar process for the other skills.Ìý

    The second part of the lesson illustrated how different teaching materials were mapped with the GSE framework, utilizing sample coursebooks like Speakout, Roadmap and Startup. The lesson concluded with getting reflections from the pre-service teachers on their perceptions of the GSE. We gathered their insights on its usefulness, including its impact on curriculum design, teaching methodologies, and skill assessment practices.

    After being introduced to the GSE, we asked our pre-service teachers to integrate it into all their teaching-related courses. They now plan their lessons based on the learning outcomes provided in the toolkit, benefitting from the additional resources it offers to enhance their instructional practices. Teaching Skills, Teaching English to Young Learners, and Material Development can be given as samples of the courses the GSE was integrated into; there is no need to mention that all teaching practicum-related courses are in the integration part as well.

    The benefitsÌý

    What did we gain by integrating the GSE into our pre-service teacher education program? Quite a few significant benefits, actually. Firstly, it standardized the language and terminology used throughout the department; when we refer to terms like 'learning outcomes', 'proficiency of language learners' or 'learner progress', everyone understands the set of terms uniformly across our department. No need to mention that our pre-service teachers gained the privilege of being introduced to a widely recognized toolkit in the field. While their peers may not yet be familiar with the GSE, our students gain early exposure to this valuable resource. Incorporating the GSE into our program also has allowed our pre-service teachers access to a range of valuable resources.

    In addition to the , resources such as Text Analyzer or instructional materials aligned with the GSE help our future teachers plan and deliver language instruction more effectively. As a result, our pre-service teachers enter the field with a deeper understanding of language assessment, proficiency levels, and learner needs.

    Next steps

    What's next? There's still much to accomplish and a considerable journey ahead of us. Currently, our primary focus is on making our initiatives more public, aiming to share our experiences with other pre-service teacher education programs considering integrating the GSE into their curriculum. In addition, introducing the GSE to in-service teacher programs in Turkey and globally could also be valuable for enhancing language teaching practices and the professional development of language teachers worldwide.

    Publishing articles, presenting at conferences, hosting workshops, or developing online resources might be some of the sources for sharing our practices. Increasing the awareness of policymakers, school administrators, and language teachers on the GSE and highlighting the benefits of using a standardized granular framework like the GSE can encourage broader adoption and implementation across educational settings. Collaboration opportunities with other institutions and stakeholders in language education will help all of us to reach our destination more quickly and efficiently. Finally, research on the impact of the GSE in language education is required to refine our approaches.

    As a result, we are very pleased with the integration of the GSE into our teacher education program, as it has paved the way for significant advances. While recognizing there's still a considerable journey ahead, we also celebrate the progress we've made thus far and are curious about the other possible opportunities that lie ahead.