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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    Teaching our?children core?values is so important in helping them to become?happy,?well-balanced?citizens who will make a positive contribution?to?our future society.?

    Values are present and visible everywhere and they are?the?foundation or starting point from where we make our decisions, which ultimately determine our futures. It is,?therefore,?important that our children learn a strong, moral set of values that will help guide them as they grow older,?inform their decisions,?help them to?know right from wrong, solve problems, assert themselves and build self-esteem and confidence.

    Values can be?built?on a?personal level or even?shared at?a group level such as a family and friendship group.?However, we often see them on a larger scale within communities, countries or even the whole world.?

    Having a shared set of values connects people?on a deeper level?and helps us to all work towards the same goals and standards – they can?even encourage people to see the similarities between each other, rather than the?differences.?

    Learning values through reading

    Children learn about values through their families, friends, and teachers, through what they watch or listen to and through their life experiences. They also learn about values?through the books they read.?These lessons?can be subtle but are often?extremely powerful and?can?have a significant impact and influence.

    As an example, let’s have a look at how shared values?are?explored in the?new graded readers series for young learners,?Disney Kids Readers, where special emphasis has been put on exploring values within a story.?At the end, you will find several?value-based activities?that you can download for use in the classroom or?as?an activity at home.?

    How?do Disney Kids Readers teach core values?

    1. Learning through stories that are already familiar can help children to trust in and take on board the key messages much more easily. Familiarity can break down many barriers to communication and help us understand that values are often universal.?
    2. Many children are also familiar with the Disney characters and can find inspiration from reading how they react to situations in life, make decisions and behave. Children often look up to characters and can see them as role models within their own lives. As a result, the readers can be a reference point on how to respond to key life moments and how to incorporate values into real life.
    3. Also, depending on the child's age, some values may be new and children may not yet have experience with them in the real world. Therefore, the Disney stories allow them to explore these key messages through their favorite Disney character’s point of view.?

    Each Disney Kids Reader is linked to a key value?and contains a ‘Values’ page with a?short?comic?strip?that brings to life a specific value.?

    The list below details?a selection of?key values taught across the readers.?You could ask?the children?in your class?to talk about which values are most important to them and why. Ask them to give an example?of?a time when they have demonstrated this value in their own lives.?

    Friendship, positivity, curiosity, confidence, open-mindedness, courage, determination, self-belief, responsibility, resilience, respect, honesty.

    Examples of key values in?Disney stories

    In?The Jungle Book,?friendship?is a key?value,?and we learn that it is important to help our friends. Baloo helps Mowgli when he is alone in the jungle and scared. An angry tiger wants Mowgli to leave the jungle, but when Mowgli meets Baloo, he finds a friend in him. Baloo sees that Mowgli is scared and looks after him.?We learn that it is important to help our friends when they are in need.?

    Do:?Ask the children when they have helped their friends.

    In?Inside Out, we learn about?sincerity?and?how?important?it is to talk about how we are feeling. Riley is a teenager struggling with a whole range of emotions and we learn that life isn’t about being happy all the time and that it is okay to be sad sometimes. The children learn that this is a normal part of life and that talking it through with a friend, a parent or a teacher can help.

    Do:?Ask the children if they share their feelings with others.

    Here are some activities for you to use with your class to help put into practice the core values from the readers. You can use these activities with any book, in and outside the classroom.

    1. My Values Road Sign (L3-4)

    This activity?is?a great way of talking?to?children?about their values. By creating a road sign poster,?it will help them to decide which values are most important to them and it is something that they can?refer?to again and again in challenging times. They can stick it on their bedroom wall, display it on the fridge or you could even make a classroom display of shared values?when children have finished?their?books!

    Download the worksheet

    ?2. Kindness Calendar (L4-6)

    This activity can be done as a family, with friends or as a class. The children fill in the calendar with kind actions they are going to do for 7 days. They can cut them out and place?them?into a jar and ask a different family member/friend/classmate to choose one a day. Do this for a week and discuss how carrying out kind actions makes them feel.?Chances are?it will make them feel good!

    Download the worksheet

    3. Core Values Quiz (L5-6)

    Try this quiz with your class and test their values. The questions focus on the following values: sincerity, honesty, positivity, resilience and friendship. If they answer mostly As, then they already demonstrate most of the values in their lives. If they answer mostly Bs, talk to them about why it is important to be honest, positive, strong and kind. The quiz will start a meaningful conversation about their own values and how they react to common situations in life.

    Download the worksheet

    4. My future self (L1-2)

    The children?fill in the crystal ball with pictures of who they would like to be in the future. Do they want to be smart, funny, have a good job, live abroad, have a family, be rich, be a good friend or help the planet? Which of the plans make one person?(themselves)?happy?and which plans make the world better? Do they need to change any of them?

    Download the worksheet

    Read our blog posts 'Fostering self-care and wellbeing through the world of reading'?and 'The importance of teaching values to young learners'.

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