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.

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    Many would love the opportunity to progress in their careers and try new things but have no idea how to get started.

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    • Share the materials you make with other teachers and get them to give you feedback.
    • Review materials for a publisher. Not only will you start to think more critically, but if you do a good job they might commission you to do some writing for them. One way to discover these opportunities is by signing up for their newsletters or following them on Facebook or .
    • Start a blog and share lesson tips, advice and activities with other teachers. If it becomes popular enough someone from a publisher might spot you and invite you along for an interview.
    • Join the , where you can create an account and publishers can contact you directly if they are interested in your profile.
    • Finally, write as much as possible - and get people to read your work. Listen to their feedback and take steps to constantly improve your output. You get better and faster at it at the same time.

    2. Examining

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    You can also check out the recruitment sites from , and to get more of an idea if you are eligible.

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    • Teach more exam classes. The more variety and levels you do, the more opportunities you'll have.
    • Familiarize yourself with the mark schemes to give you a deeper understanding of how examiners think. Most of this information can be found in teacher handbooks like this one for .
    • Help organize mock exams at your school. This will give you valuable experience examining as well as organizing students and materials.
    • Start as an invigilator for written exams. If you do a good job, it'll show that you are competent and you'll learn more about how exam days are structured.
    • Contact your local exam center and introduce yourself. And who knows? They might even be recruiting.

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    • Organizing an event for teachers and students to show you are interested and have the type of skills that are needed.
    • Apply for academic management positions in summer schools to give you a taste of what's to come.

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    • Organize informal workshops at your school. Encourage teachers to share ideas that have worked well for them with the rest of the staff.
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    • Submit a proposal for a conference to see if you enjoy presenting.
    • Mentor a new teacher at your school.
    • Take an advanced teaching qualification to boost your knowledge.
    • Find teaching work in a school that also run their own initial teaching qualifications like the CELTA or Trinity CertTESOL. If you impress the DoS with your teaching skills - they may recommend you get involved with the teacher training department.

    Where to apply for jobs

    The best place to look for new opportunities is often at the school where you currently work. Start by trying new things and showing an interest in the day-to-day running of the organization. Once you've got the attention of the management it will be easier to negotiate a new position. However, if you work at a small school with fewer chances to grow professionally, think about moving to a new school.

    Other good places to look for new positions include:

    • Linkedin (don't forget to update your profile and ask for recommendations from colleagues)
    • Local teaching Facebook groups