Mindfulness activities for kids to reduce stress

Pearson Languages
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 Pearson

  • A business woman sat at a table in a office writing notes

    Hard skills vs. soft skills: The impact of language learning

    By Charlotte Guest
    Reading time: 6 minutes

    Hard skills and soft skills play a crucial role in defining career success and progression. The difference between hard skills and soft skills is that hard skills are teachable, technical, measurable abilities specific to particular jobs, while soft skills are more interpersonal, universal and related to personality traits. While hard skills refer to the technical knowledge and specific abilities required to perform a job, soft skills are more intangible. They encompass the interpersonal attributes and personality traits that enable individuals to communicate effectively, work collaboratively and adapt to changes in the workplace environment.

    In this blog post, we will explore how learning a new language can significantly enhance both hard and soft skills, making you a more versatile and effective professional in today’s multifaceted work environment.

    Understanding the balance of hard and soft skills

    Hard skills might get your foot in the door, showcasing your qualifications for a position. Developing hard skills to stand out from other job seekers is crucial; take advantage of classes, webinars and workshops offered by your current employer to develop hard skills and learn new technical skills. Examples include proficiency in a particular software, certification in a specific field, or mastery of a technical domain. However, it’s the soft skills, such as effective communication, collaboration, critical thinking and emotional intelligence, that propel you through the door and into the realms of career advancement. Recent research underscores the growing importance of English proficiency as a pivotal element in this dynamic, equally vital for enhancing both sets of skills.

    What are examples of soft skills?

    Soft skills encompass a wide range of attributes that can significantly impact workplace efficiency and harmony. Examples of essential soft skills include:

    Communication: The ability to convey information clearly and effectively is paramount. This includes both verbal and written communication, as well as active listening skills.

    Teamwork: Collaborating well with others, often with diverse backgrounds and perspectives, to achieve common goals.

    Problem-solving: The capability to analyze situations, identify problems and devise effective solutions.

    Adaptability: The readiness to adjust to new conditions, workflows, or technologies, demonstrating flexibility in the face of change.

    Critical thinking: The process of objectively analyzing information to make informed decisions.

    Emotional intelligence: The ability to understand, manage and utilize one's emotions constructively while also recognizing and influencing the emotions of others.

    What are examples of hard skills?

    Hard skills are quantifiable, teachable abilities specific to a job or industry. These skills are typically acquired through formal education, training programs and practical experience. Some examples of essential hard skills include:

    Computer programming: Proficiency in coding and programming languages, such as Python, Java, C++, or HTML/CSS is crucial for software development and web design roles.

    Data analysis: The ability to interpret complex data sets using tools like Excel, SQL, or R, providing valuable insights and informing decision-making processes.

    Graphic design: Mastery of design software such as Adobe Photoshop, Illustrator, and InDesign, enabling the creation of visual content for various media.

    Foreign language proficiency: Fluency in a second language can be an asset in international business, for example, in translation services or customer support roles.

    Project management: Knowledge of project management methodologies (e.g., Agile, Scrum) and tools (e.g., Microsoft Project, Jira) to plan, execute and oversee projects effectively.

    Technical writing: The skill of crafting clear, precise documentation and instructional materials, essential in industries such as engineering, IT and pharmaceuticals.

  • Business people sat and waiting in a row

    Boost the quality of your hires with English proficiency testing

    By Samantha Yates
    Reading time: 6.5 minutes

    Hire quality is top of the agenda for recruiters and talent acquisition leaders. Discover the impact of English skill testing on hiring fit-for-role employees.

    The results are in… thousands of recruiting professionals and top talent acquisition leaders say that sourcing high-quality candidates is their number one objective in 2024 and beyond.

    54% of recruiters are now prioritizing quality of hire above all else, according to LinkedIn’s Talent Solutions report The Future of Recruiting 2024. The report also highlights that 73% are using a skills-based approach to find top-quality hires, faster, with skills that fit the business both now and in future.

    Getting recruitment right can drastically impact productivity. In the UK alone, effective recruitment boosts productivity by £7.7bn each year, according to the Recruitment and Employment Confederation (REC). Conversely, the direct and indirect costs of mistake hires are a constant concern to organizations, not just in the UK but around the world. According to a survey of 400 hiring decision-makers by CareerBuilder, 75% have hired the wrong person and say that one bad hire costs them nearly $17,000 on average. It’s no surprise then that skills-based quality hiring is such a top priority for recruiters.

    It’s harder than it might seem to systematically increase the quality of your hires, especially when you’re recruiting at scale. But the rewards are high when you get it right and a skills-first approach increases your chances of success – particularly when you focus on core skills like English proficiency that underpin communication. As an added bonus, skills-based testing can speed up the recruitment process significantly.

  • A group of women celebrating with confetti

    The Global Scale of English: A decade of innovation in language education

    By Pearson Languages
    Reading time: 4 minutes

    This month marks 10 years since the launch of the Global Scale of English (GSE) and what a journey it has been. As we celebrate this important milestone, it’s time to reflect on everything that has been achieved over the past decade and to take pride in the work that has contributed to the advancement of language learning, teaching and assessment around the world.