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 person in a denim jacket and striped shirt holds glasses and a notebook, standing by a window with bright daylight.

    What happens in the brain when you learn a language?

    Por
    Reading time: 7 minutes

    Whether you’re picking up Spanish for travel, Mandarin for business or French just for fun, you’re not only expanding your communication skills, you’re also giving your brain a powerful workout. But what actually happens inside your brain when you learn a language?

    The brain’s language centers

    Your brain is made up of many parts and two areas are significant for language:

    • : Located in the frontal lobe, this region helps you produce speech and form sentences.
    • : Found in the temporal lobe, this area helps you understand spoken and written language.

    When you start learning a new language, these areas get busy. They work together to help you listen, speak, read and write in your new language (Friederici, 2011).

  • What’s it like to teach English in Nepal?

    Por
    Reading time: 3 minutes

    Anandi Vara was trained in teaching English in Kathmandu, Nepal before teaching at a monastery in Pokhara. There she taught students ranging from six to 10 years of age, both in groups and individually. Here she reveals the lessons she learned during her time there– including how to avoid being perturbed by a cockroach attack.

    Whatever you do: don’t freak out

    It just makes everything worse. It’s easy for things to get overwhelming – a sense that can be made worse by the feeling of homesickness, especially if it’s your first time living abroad – but thinking rationally, and getting to the source of what’s causing the worry, usually helps. It’s important, as you don't want to share your fear in lessons because you’re the teacher and need to show confidence.

    This was, however, tested to the limit when I had a cockroach dangled in front of my face. It took all my strength to stay calm. I gave an unimpressed look, thereby establishing myself as the figure of authority, which seemed to work.

    Be aware of cultural traditions

    It is important to remember that every country has its own traditions. I was teaching in a monastery, so I made sure to wear respectful clothing, even in the face of soaring temperatures. The more I learned about the Tibetan culture, the more fascinated I became by it. The students taught me how to write my name in Tibetan and the meaning behind it. I learned about Tibetan history and Tibetan culture.

    I also found that the more I showed willingness to learn about the Tibetan culture, the more I bonded with the students, so that when it was time to teach, the students were more cooperative in lessons, engaging and participating more.

    Teaching is two-way learning

    There is so much I learned teaching abroad, both in the classroom and out. Making mistakes as you begin is only natural, but it’s whether you can learn from these mistakes that counts. No two students are ever the same so it’s a constant process of learning as you go. As a result, I learned about the environment I was in – from traditional prayer ceremonies to the Tibetan alphabet– and about myself, notably organizational skills and a renewed curiosity about the English language.

    Be Flexible

    Sometimes it doesn’t matter if you’ve planned your lesson down to the smallest detail – if it doesn’t take, then it doesn’t take. I was only 10 minutes into a lesson once and I could tell that I was beginning to lose the students’ attention. Not only did it show that they were uninterested, it also distracted me from what I was doing. It was at this point that I threw out my existing plan and tried a whole new lesson: I had the students up on their feet and engaging with each other and, although completely improvised, it was very successful.

    Patience is a must

    During my one-on-one mentoring session, my student seemed to have no motivation. He wasn’t learning as well as the other students and had therefore given up. No matter what I tried, he refused to cooperate, but I didn’t let it put me off. I kept trying different methods until finally finding one that he responded to. I made sentence structuring into a game. It wasn’t anything fancy and consisted of scraps of paper with words written on them.

    Although it took a lot of time to find the right angle, it was worth it because he soon realised that although it might take longer for him to pick things up, he would eventually get there and have a greater sense of accomplishment.

  • Children engaged in a classroom activity, with colorful educational posters and a banner in the background.

    How to use flipped learning to support your learners

    Por
    Reading time: 6 minutes

    What is flipped learning?

    To understand better what flipped learning is, first let’s see how it differs from blended learning, a term with which it is often confused.

    Blended learning is a way of teaching that combines face-to-face classroom teaching with online resources. We freely use online resources to create a more personalized learning experience.

    Flipped learning is a little different. As the name suggests, it "flips" a traditional lesson. It tells us exactly which stages of the lesson should go online. In a flipped learning class, all of the more traditional aspects (also called "study stages"), are completed online and the homework (also called "application stages") comes into the classroom.

    Let’s look at an example.

    A typical receptive skills lesson normally has six stages:

    1. Lead in
    2. Set context
    3. Pre-teach vocabulary
    4. Gist task
    5. Detailed task
    6. Follow up

    With a traditional teaching model, we do the first five stages in class and set the last one for homework. With flipped learning there are a few ways to tackle these stages, but a basic model would look like this: