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 teacher stood by a student in a classroom smiling

    Online language teaching tools: A comprehensive guide for educators

    By app Languages

    Online language teaching has become a prominent facet of modern education, especially in light of recent global changes. The ability to instruct and learn languages online has opened up new possibilities for educators and students alike.

    The importance of using tools in online language teaching cannot be overstated. In this digital era, these tools serve as the linchpin for effective and engaging instruction. They enhance the learning experience, promote interaction and provide valuable resources that traditional teaching methods often lack.

    The digital language teaching landscape

    The shift to online education

    As a result of the digital revolution, which has completely changed how information is accessible and disseminated, education is moving toward being done online.

    has several benefits, such as:

    • Accessibility: Online language courses break down geographical barriers, allowing students worldwide to access quality instruction and teaching.
    • Flexibility: Students can tailor their learning schedules to their needs, making education more accommodating for a diverse range of learners.
    • Interactivity: Online platforms offer numerous interactive features, such as virtual classrooms, video conferences and chat tools, enhancing student-teacher and peer-to-peer interactions.
    • Rich resources:Online language teaching can harness a vast array of multimedia resources, making learning more engaging and effective.

    Challenges for language educators

    While the shift to , it also brings challenges that language educators must navigate, including:

    • Adaptation: Educators must adapt to new teaching methods, technologies and platforms, which can be a steep learning curve for some.
    • Engagement: Maintaining student engagement in an online environment requires creative approaches and the integration of various teaching tools.
    • Assessment: Assessing student progress can be more complex online, but it also offers the opportunity for innovative assessment methods.
    • Technical issues: Connectivity problems and technical glitches can disrupt online classes, requiring educators to be tech-savvy troubleshooters.
    • Isolation: Online learning can sometimes lead to feelings of isolation among students, so educators need to foster a sense of community and support.

    Essential online language teaching tools

    The right tools are essential to create engaging and compelling learning experiences. This section explores the key categories of tools that educators can utilize to enhance their online language teaching.

    Tools for interactive lessons and activities

    • Video conferencing platforms: These platforms enable real-time interaction with students, allowing educators to conduct live lessons, engage in discussions and facilitate group activities. Video conferencing helps replicate the classroom experience online. Platforms such as Zoom, Microsoft Teams and Google Meet provide a virtual classroom environment with features for video, audio and chat communication.
    • Interactive whiteboards: Tools like Jamboard and allow educators to write, draw and share resources in real time. This feature enhances engagement and enables educators to illustrate concepts effectively.
    • Screen recorder: software allows educators to capture their lessons, which can be invaluable for students who miss a live session. Recorded lessons can also serve as a reference for students during their self-paced learning.
    • Teleprompter: A helps educators maintain a smooth and organized delivery during recorded lessons. It ensures that lessons stay on track and within a predefined timeframe, improving the clarity and effectiveness of instruction.

    Tools for assessment and feedback

    • Quizzes and surveys: Platforms like and allow educators to create online quizzes and surveys for assessing students' knowledge.
    • Assignment submission tools: Learning management systems (LMSs) such asapp English Connect (PEC)and MyEnglishLab (MEL) enable students to submit assignments electronically, making it easier for educators to grade and provide feedback.
    • Feedback forms: Google Forms and Microsoft Forms can collect student feedback, helping educators improve their teaching methods.

    Tools for content and resource creation

    • Video creation tools: Video editing software empowers educators to create engaging educational videos, lectures and tutorials. This multimedia approach can make complex concepts more accessible to students.
    • Video compressor: tools reduce the file size of videos without compromising quality. This is especially useful for ensuring students can easily access and stream video content, even with limited bandwidth.

    How to implement online language tools

    Implementing online language tools effectively is crucial for creating a dynamic and successful learning environment. Here are some best practices for integrating these tools into language teaching.

    • Alignment with learning objectives: Ensure your tools align with your course objectives. They should enhance the learning experience and help achieve specific educational goals.
    • Teacher training: Invest time in training educators to use these tools effectively. Familiarity with the tools' features and functionalities is essential.
    • Clear instructions: Provide clear and concise instructions on how to use the tools. Create tutorials or to help students navigate them effectively.
    • Accessibility and inclusivity: Ensure that the tools and content you use are accessible to all students, including those with disabilities. This means considering factors like compatibility and providing transcripts for multimedia content.
    • Regular feedback: Encourage students to provide feedback on their experience with the tools. Use this feedback to make improvements and adjustments.

    Explore the tools discussed in this guide, experiment with them and adapt your teaching methods to the digital age. By staying curious, adaptable and open to innovation, you'll be better equipped to provide your students with the best possible language learning experience in the online realm. Happy teaching!

    If you're a teacher looking for more hints and advice to level up your language teaching, check out ourlanguage teaching blog posts. We also have opportunities for professional development.

  • Young children in a group smiling and raising their hands

    Keeping students motivated in the lead-up to the holidays

    By

    As the holiday season approaches, learners often struggle to stay motivated and focused on their studies amidst the festive cheer and distractions. It's easy to get caught up in the excitement of the holidays, but maintaining consistency in language learning is crucial for making progress. To help you stay on track during this joyful yet potentially distracting time, here are some effective strategies and tips to keep things going.

  • A man and child smiling at eachother and dressed up warm at a winter market where its snowing

    Celebrating Nikolaustag: Exploring the German language

    By

    As December approaches, people around the world prepare for the festive season as the chilly winds of winter set in. Amidst the various traditions and celebrations, one particular festivity is Nikolaustag. This day is dedicated to Saint Nicholas and is predominantly celebrated in German-speaking regions.

    Nikolaustag, celebrated on 6 December, in ode to Saint Nicholas, a Bishop in Myra in the 4th century. He was known for his kindness and generosity.

    In Germany and neighboring countries this day is celebrated with various customs. Children clean and polish their shoes or place them outside their doors, hoping to receive gifts and treats from Saint Nicholas. Adults, on the other hand, enjoy festive markets filled with seasonal delights.

    This day is a reminder of the importance of kindness, compassion and generosity towards others, especially those who are less fortunate. It is a time to come together with family and friends, exchange gifts and enjoy the warmth and joy of the holiday season.

    German on the global stage

    The German language, celebrated for its precision and rich literary heritage, holds a significant place in the global linguistic landscape beyond the festivities of Nikolaustag.

    German is an official language in Germany, Austria, Switzerland, Luxembourg, Liechtenstein and certain communities worldwide due to historical migrations and cultural exchanges.

    In recent years there has been a noticeable surge in the popularity of learning German worldwide. In 2020 it was reported that were learning German.

    The importance of the language in various sectors, including technology, science and commerce, has contributed to its popularity. Germany provides abundant opportunities for German language exchanges through institutions such as the and .

    German has significantly impacted intellectual debates and discussions worldwide, spanning various fields such as literature, philosophy, music and science. The works of great writers like and , influential artists like and , and the philosophies of and are some examples of the profound influence of German culture.

    German language and culture have played a significant role in shaping scientific research and development. Many renowned scientists, such as and , have made notable contributions in their respective fields. German has also been a prominent language in academia, with numerous universities worldwide offering German language courses and conducting research in various fields.

    The undeniable impact of German culture on the world continues to inspire and influence various aspects of modern life.

    Global Scale of Languages announcement

    Learning languages such as German not only provides personal and professional growth opportunities but also promotes cross-cultural understanding and respect.

    And if you needed another reason to pick up German, the Global Scale of Languages (GSL) has added German to its list of languages. This gives German-language educators and learners a highly detailed level of support to fast-track their progress on their journey to fluency in German.

    The GSL uses the same proven learning design principles for German as it does for its other languages (English, French, Italian and Spanish), giving you world-class support.