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 ɫèAV

  • a teacher stood with two students sat a desk

    What’s it like to teach English in Spain?

    By Steffanie Zazulak
    Reading time: 2 minutes

    Tim Marsh has been teaching English since 1985 and has taught over 3,500 students, with ages ranging from six to 65. He is therefore well placed to describe teaching English as a “difficult and demanding” job, as well as to share the five lessons he’s learned during his impressive time in his career…

    1. Know your stuff

    “The Spanish expect paid professionals to know everything about their expertise but there are few teachers of the English language who do know everything. We should prepare lessons adequately when teaching aspects we’re not entirely confident about.

    Many CELTA tutors say that if you are asked a question that you cannot answer confidently, you shouldn’t panic but instead inform the student that you will check and give them the detailed answer at the following lesson. This may be useful when you first start out, but it shouldn’t happen frequently, as your honesty will not always be appreciated!”

    2. Expect the unexpected

    “Teaching English is very rewarding and can be full of surprises. As a result, it’s not a good idea to try to follow a rigid teaching plan. Write a plan that’s flexible enough to allow for a good dose of spontaneity to enter into proceedings. I can honestly say that not one single day is the same as another.

    If a Spaniard is not in the mood for working on a particular skill, as will happen from time to time, then be prepared to change that lesson at the drop of a hat. It’s always a good idea to keep four or five ‘favourite’ lessons filed within easy reach for just such occasions – preferably skills lessons that can be easily adapted to the theme that you are currently working on.

    Whatever you had planned for this week can always be done next week. The customer is always right and, when living in Spain, big lunches, high temperatures, Barcelona against Real Madrid and the after-match party can bring about very unexpected lessons!”

    3. Stick to what you’re being paid to do

    “The Spanish are extremely friendly people who love to talk and are happy to share – sometimes in great detail – the problems in their working and even private lives. In an effort to establish friendly relationships, they often create an intimacy: what is referred to in Spanish as ‘confianza’.

    This is much the same kind of trust and confidence that we have with our doctors or lawyers, so, unless you’re careful, you can find yourself doubling as teacher and therapist, which will alter the dynamic of the classroom.

    A teacher of English teaches English. Stick to what you know, stick to what you’re being paid to do and create a professional framework in which to do your best as a teacher and not as a therapist.”

    4. Do not offer guarantees

    “The busiest time of the year is often during the summer, when language schools begin to fill up as state-school exam results come in. Parents enroll their children on intensive or exam revision courses so that they can take their resits in September.

    English courses are often expensive and parents will expect a guarantee that their child will pass the school English exam at the end of the summer. Never offer a guarantee! There are usually a number of reasons why the child has failed in the first place and it is better to lose a client than to make promises you can’t keep.”

    5. Have a good pair of shoes

    “Many years ago, the famous soprano Rita Hunter was asked what she considered to be the most important requirement when singing opera. She answered, “A good pair of shoes.” She went on to say that when she was appearing in a Wagner opera that started at 5.30 pm and didn’t finish until 11 pm, the most important thing to look after was her feet.

    I’ve always tried to avoid institutions that insist on a uniform or on wearing a shirt and tie. Students often feel uncomfortable in a classroom where the teacher is formally dressed. I have always found the working environment much more relaxed when dressed in a similar way to my students. This and the fact that in Spain the temperature can hit the 30s in June and stay there into September mean that I dress casually, often in shorts. And I always wear a good pair of shoes.”

  • A woman with a backpack stood in a airport looking at one of the many boards

    Travelling to an English-speaking country? 6 simple things you need to know

    By Steffanie Zazulak
    Reading time: 2 minutes

    Regardless of where you’re travelling, it‘s definitely worth learning some basic English, and you won’t be alone: (20% of the world). Of course, if you’re visiting an English-speaking country like the United Kingdom, the United States, Canada, Australia or New Zealand, it’s especially useful to brush up on your English.

    Here are six simple things you need to know when travelling to English-speaking countries:

  • A man sat on a bench outdoors holding a phone smiling

    Translating sayings into English – with some funny results

    By Steffanie Zazulak
    Reading time: 3 minutes

    We all use phrases to express our emotions and feelings. These are known as idioms – an expression with a figurative meaning that differs from its literal meaning. Sometimes they don’t appear to make any sense at all and this is because they have evolved to mean different things.

    We’ve previously looked at some of the strangest English phrases – where they came from and what they mean. But these quirks of speech exist in many different languages. Here, we take a closer look at some common phrases and you’ll see that translating your favorite sayings into English can produce some amusing results.

    Not my circus, not my monkey

    This idiom, “nie mój cyrk, nie moje malpy”, is used by Polish speakers to state that something is not their responsibility or “not my problem”.

    An English phrase with a similar meaning is: “Tell it to the hand.”

    Not all doughnuts come with a hole

    This English translation of the Italian phrase “non tutte le ciambelle riescono col buco”, is a reminder that things do not always turn out the way we expect. A “ciambelle” is a round cake that is popular as a treat in Italy.

    An English phrase with a similar meaning is: “You win some, you lose some.”

    The raisin at the end of a hot dog

    This Icelandic saying, “rúsínan í pylsuendanum”, acknowledges that it’s not usual to find a raisin at the end of a hot dog – so sometimes you might find an unexpected surprise at the end of something.

    An English phrase with a similar meaning is: “Out of the blue.”

    I’m not hanging noodles on your ears

    This Russian saying, “вешать лапшу на уши”, means you’re not trying to fool someone, emphasising that what you’re saying is true – even if it appears to be a surprise.

    An English phrase with a similar meaning is: “I’m not pulling your leg.”

    As clear as dumpling broth

    A sarcastic saying from Germany, “klar wie Kloßbrühe”, means that something is not at all clear – because dumpling soup is not at all clear or easy to see through.

    An English phrase with a similar meaning is: “Clear as mud.”

    Pay the duck

    This Portuguese phrase, “pagar o pato”, is used when someone takes the blame for something they didn’t do.

    An English phrase with a similar meaning is: “Be the fall guy.”

    Give pumpkins to someone

    We’re not sure why giving pumpkins to someone became such a bad thing in Spanish-speaking countries, but this idiom, “Dar calabazas a alguien”, means that you reject someone.

    An English phrase with a similar meaning is: “Show them the door.”

    To let a frog out of your mouth

    This Finnish saying, “päästää sammakko suusta”, is uttered when someone accidentally says something they shouldn’t have. There’s an animal-related English phrase that is similar, but it involves cats...

    An English phrase with a similar meaning: “To let the cat out the bag.”

    Not the yellow from the egg

    The German idiom “nicht das Gelbe vom Ei” literally translates to "not the yellow from the egg," and it is used to express that something is not particularly good. This phrase often implies that while something may be acceptable, it falls short of being excellent or ideal.

    An English phrase with a similar meaning: “It's less than perfect.”