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.

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  • University students sat in a classroom at desks with a teacher speaking to them

    Planning for success with the GSE

    By Sara Davila

    The Global Scale of English (GSE) is the first truly global English language standard.

    It consists of a detailed scale of language ability and learning objectives, forming the foundations of our courses and assessments at app English.

    The GSE was developed based on research involving over 6000 language teachers worldwide. The objective was to extend the current descriptor sets to enable the measurement of progression within a CEFR level – and also to address the learning needs of a wider group of students.

    It can be used in conjunction with a current school curriculum and allows teachers to accurately measure their learners’ progress in all four skills of reading, writing, listening and speaking.

    GSE was introduced at the – an English language school run by the University of Toledo in Ohio, USA – with impressive results.

    The American Language Institute

    The Institute provides English courses for students who want to improve their English and prepares students to take the International Student English exam. They offer an intensive language program consisting of 20 hours of classes every week and 40 hours of self-study. This 60-hour week is designed to fast-track students from a lower level of English to a standard which allows them to participate successfully in college courses. There are five course levels offered, from A2+ to B2+ and class sizes average at around 10 students.

    Most students at the Institute are full-time international students planning to attend the University of Toledo once their English language proficiency reaches the required standard. On average, they are between 18 and 20 years old, and enter the language program with a B1 level of English.

    A mission statement

    At the Institute, the main aim of the language courses is to help students develop their English skills to a level that will allow them to integrate successfully into the university community, not just academically but socially. In their own words; “Our ultimate goal isn’t to teach them how to take and pass language tests, but to teach them how to use English and engage themselves with the local communities.”

    So how did the GSE, in conjunction with the Versant test and other app products, help to achieve this goal?

    Transitioning to a objectives-based curriculum

    First, the course coordinator Dr Ting Li adopted the GSE for a more detailed approach to the CEFR. She found that the GSE “made the CEFR more manageable because it broke out the levels and outlined CEFR goals into different categories.”

    Next, she replaced the current course materials with NorthStar Speaking & Listening, NorthStar Reading & Writing, and Focus on Grammar. These courses covered the areas taught in the previous curriculum, as well as the three key areas of study; literacy, speaking and listening, and grammar.

    The instructors also began using app English Connect, a digital platform for teachers and students.This gave them the flexibility to revise questions and reduce administrative burden due to the automatic grading feature.

    Finally, the Institute started using the Versant English placement test to decide which level students should enter when they first begin studying at the Institute.

    Key findings from the case study

    The new curriculum was a great success. Students, teachers and administrators all found that the courses and assessments, all underpinned by the GSE, made the language learning experience smoother and easier. Once students had completed the highest level of the course and achieved a 3.0 GPA, they were able to transition smoothly into their courses at the University of Toledo.

    The alignment between the NorthStar courses, the grammar study books and the Versant test was informed by the GSE. This meant students didn’t have to sit as many assessments as before, reducing time teachers had to spend setting and marking exams, and allowing them to focus more on supporting learners and the quality of their lessons.

    Dr Li highlighted the following key benefits:

    • The Global Scale of English supports the development of a standardized curriculum and a consistent framework for teaching English
    • The average student GPA was highly related to the University of Toledo’s undergraduate GPA, which indicates that if students do well at the Institute, they will have a successful academic career.
    • There was no group difference between graduates of the Institute and the average University of Toledo student GPA, which indicates that the Institute’s students perform as well as other international students who have been directly admitted to the university.
    • There was no difference between credits earned 2 years into the university program compared with the general student population.

    What’s more, the Institute was recently recognized by the , meaning that the course run by Dr Li is now nationally recognized. Using the GSE to inform the organization of the course curriculum made the accreditation process smoother and easier.

    Working as a team

    One of the main pieces of feedback from Dr Li and the Institute was how helpful they found the app representatives, who offered excellent customer support, building a sense of a team between their representatives and the school. This very teamwork helped the Institute to fulfill the ambition in their mission statement. It makes for an inspiring story of how one school used the GSE to transform their curriculum, and achieved their goal of helping students to improve their English and achieve their academic ambitions.

  • a young man sat in a lecture hall with other students behind him

    How the GSE helped Salem State University meet learner needs

    By Sara Davila

    Salem State University is one of the largest and most diverse public teaching universities in Massachusetts. In total, it has about 8,700 students enrolled, 37% of whom are people of color. It also educates 221 international students from 59 different countries – with China, Albania, Brazil, Morocco, Nigeria and Japan among the most represented countries on campus.

    The university runs an intensive English language program. Most students who enrol come from China, Brazil, Albania, Vietnam, and Japan. The program also has a number of part-time English language learners from the local community.

    In 2016, Associate Director Shawn Wolfe and teachers at the American Language and Culture Institute did a review and found that areas for growth included establishing a universal documentation for identifying learner needs, goals and progress.

    “The biggest challenge was that we needed to have a better way of placing students,” Wolfe says. “We also needed to have a way to have our curriculum, our assessment and our student learning outcomes unified.”

    The team lacked programmatic data related to learning gains and outcomes. Additionally, they realized that assessments could be used to inform students about entry requirements at the university and other programs. And that’s where the Global Scale of English (GSE) came in, as a tool which enabled the staff at the American Language and Culture Institute to personalize and diversity their English teaching program to meet learner needs.

    Cultural and linguistic diversity

    David Silva PhD, the Provost and Academic Vice President, highlights the need for this type of personalization when it comes to education.

    “We have to be prepared for an increasing variety of learners and learning contexts. This means we have to make our learning contexts real,” he says. “We have to think about application, and we have to think about how learners will take what they learn and apply it, both in terms of so-called book smarts, but also in terms of soft skills, because they’re so important.”

    Silva makes the point that, as the world gets smaller and technology becomes a bigger part of our lives, we can be anywhere at any time, working with anyone from across the globe. “We need to be prepared,” he says, “for those cultural and linguistic differences that we’re going to face in our day-to-day jobs.”

    The ability to change and adapt

    So how does the curriculum at the American Language and Culture Institute help prepare students for the world of study and work?

    At the Institute, the general review led to the realization that the program needed to be adaptive and flexible. This would provide a balance between general English and academic preparation and would also encompass English for specific purposes (ESP).

    Wolfe says, “The GSE fit with what we were trying to do because it offers three different options; English for academic learners, English for professionals and English for adults, which is another area that we realized we needed to add to our evening program so that we can serve working adults that are English language learners in our community.”

    The English language instructors at the Institute were also impressed with the capabilities of the GSE. Joni Hagigeorges, one of the instructors, found the GSE to be an excellent tool for tracking student progress.

    “What I really like is that you can choose the skill – , listening, speaking – and you’re given the can-do statements, the learning objectives that each student will need to progress to the next level,” she said.

    Wolfe also commented on the GSE Teacher Toolkit and the way that it supports assessment and planning, allowing instructors to get ideas for specific learning objectives for groups or individual students. “It’s enabled us to personalize learning, and it’s changed the way that our teachers are planning their lessons, as well as the way that they are assessing the students.”

    A curriculum that will meet learner needs

    The GSE has allowed the team at the Institute to become more responsive to changing student expectations. The alignment of placement and progress tests to the GSE has allowed instructors to have more input into the courses they are teaching.

    Elizabeth Cullen, an English language instructor at the Institute, said, “The GSE helps us assess the strengths and weaknesses of various textbooks. It has helped us develop a unified curriculum, and a unified assessment mechanism.”

    This unification means that the curriculum can easily be tweaked or redesigned quickly to meet the needs of the students. What’s more, as Elizabeth points out, the students benefit too. “The Global Scale of English provides students with a road map showing them where they are now, where they want to go and how they’re going to get there.”

    Standing out from the crowd

    In this time of global hyper-competition, the challenge for any language program is finding innovative ways to stand out from the crowd while staying true to your identity. At Salem State, the staff found that the GSE was the perfect tool for the modern, data-driven approach to education, inspiring constant inquiry, discussion and innovation. It offers students, instructors and administrators a truly global metric to set and measure goals, and go beyond the ordinary.

  • a woman with headphones around her neck writing notes at a table

    How to reduce anxiety using to-do lists

    By Rachael Roberts

    Help reduce anxiety using to-do lists

    Many teachers have a to-do list a mile long or even several to-do lists in different places.

    Theoretically, a to-do list is a good idea. When we write something down, the brain can stop holding onto it quite as tightly, which can reduce anxiety and any feeling of overwhelm.

    This tendency to obsess about unfinished tasks is called the Ziergarnik effect, after the Russian psychologist Bluma Ziergarnik, who noticed that waiters only remembered orders before they were served. As soon as the meals were delivered, the memory vanished.

    So, if your brain is constantly nagging you about tasks that remain undone, write them down or make a rough plan and the anxiety will often disappear.

    The downside of ‘to-do’ lists

    I once had a list of jobs that needed doing about the house which had some items dating back several years. Simply writing down a task doesn’t guarantee that it will get done. A lengthy to-do list can enable you to procrastinate and avoid doing important tasks as they are hidden amongst any number of others.

    Long lists can also be overwhelming and off-putting in themselves, and as you cross items off the list becomes cluttered and disorganized.

    Making better use of your to-do list(s)

    1. Learn to prioritize

    It is vital to distinguish between tasks as this will help you decide how to prioritize, delegate and ignore. Categorize your tasks in the following way:

    • Important and urgent (prioritize these).
    • Important but not urgent (book in a time to do these, and stick to it).
    • Urgent but not important (see if you can delegate these, or consider if you need to do them at all).
    • Not urgent and not important (you could almost certainly take these off your list altogether).

    2. Keep separate lists for separate areas of your life

    It’s much easier to see what needs to be done and to prioritize things if you keep separate lists. If you are comfortable with tech, there are plenty of apps to help you with this. You can flag things as important and set reminders and deadline alerts while keeping separate lists. and are just a couple of the options available. If you’re more old school, you can have separate pages in a notebook.

    3. Break tasks down

    Understandably, you might avoid getting started on a big task that will take a long time. There never seems to be a suitable time slot to get it done. Instead, break it down into smaller tasks and tackle them one at a time. For example, break down marking 30 books into three slots of marking ten books.

    4. Know your next actions

    Before you finish work on part of a bigger task, make sure you know your next step, so that when you come back to it, you can get started straight away. This also works well when you decide at the end of a working day what the first task you’ll do tomorrow is.

    5. Review weekly

    A regular review is essential. Look through what you’ve achieved and feel good about it - and remove it from your lists. Analyse where you tried to do too much (try to stick to 3-5 tasks a day) and consider this when setting yourself tasks for the following week. Take note of any tasks you should have done but didn’t get around to and, assuming a certain task is a priority, decide exactly when you will do it next week.

    Good luck!

    Teaching requires you to juggle 101 different things, and that’s before you take your home life into account as well. Get on top of your to-do list, and not only will you feel less overwhelmed, but you may also even find yourself a bit more free time.