Mindfulness, Addressing Stress, and the Brain

Practicing mindfulness with children has become a popular way to help them manage stress, behavior and self-regulation at home, school and elsewhere.

Use our lesson plans to start open conversations about stress and mindfulness, encourage curiosity about health and the body, and inspire discussions about treating others with kindness.

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Our Lessons

Our lessons are designed for grades K-5 with the flexibility for you to decide how much depth is appropriate for your children. The activities themselves usually take about 5-10 minutes; full lessons might be 20+ minutes with lots of conversation! Most of the materials should be easy to find around the house; feel free to reach out if you want to brainstorm alternatives.

Note for caregivers: this lesson is intended to teach children about what stress is, where it comes from, and general tips for managing everyday stress. It should not be used as a replacement for professional psychological care. In some cases, this activity might bring up challenging topics or discussions, or may cause children to feel worried. For 24/7 free, confidential nationwide support finding resources to manage stress, please call 1-800-662-HELP (4357), and see below for more resources.

Mindfulness Lessons	Address that Stress	Bubble Breathing	Mindfulness Jars	“Reflecting” on Feelings
Description	Squeeze a stress ball to slow down, breathe, and relax.	Taking slow deep breaths tells our body that it is time to be calm.	Shake the jar and breathe deeply watching the glitter fall.	Make a mirror to practice saying kind words to yourself.

Address Stress with Drew and Nia

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About Stress and Mindfulness

Stress happens when the brain sends “fight or flight” messages to the body in response to a stimulus or challenge. You can think of it as the brain’s way of helping the body prepare for an emergency situation.

Everyone feels stress sometimes! There are a few different types:
-routine stress (like school pressures);
-stress from a sudden negative event (like a parent’s divorce); and
-traumatic stress (like after a car accident).
Most people fully recover naturally over time from all types of stress, even if the stress brings distressing physical and emotional reactions.

Some of the physical reactions that might come with stress include:
-increased heart rate, rush of adrenaline, and heightened senses, which can make someone feel jumpy
-sweating a lot
-stomach pains
-deeper oxygen intake, which can make someone feel like he/she cannot breathe due to the uneven levels of oxygen and carbon dioxide being inhaled and exhaled

There are some things we can do in the moment that can change the messages our brains are sending. One of the major ones is to focus on breathing: evening out the oxygen and carbon dioxide in our bodies will help relax the body naturally. Most of our activities focus on building this habit.

Some other ways to minimize and prevent stress:
-yoga or meditation
-taking a shower or bath
-regular exercise
-talking with loved ones/trusted friends
-journaling or other creative activities
-sensory activities, such as chewing gum or playing with kinetic sand
-consulting with a doctor

It is important to remember that everyone feels stressed sometimes and that we all feel stress differently – stress is normal!

Sometimes, stress can even be a good thing – having increased adrenaline before a big performance or test can help you focus, and your body’s response will make you more prepared in the face of an emergency.

If you are looking for additional resources or know someone who is struggling to manage stress, please reach out to your child’s pediatrician or school counselor/psychologist, or if you are in the District of Columbia area, the Children’s National Hospital READY Clinic by calling 571-405-5912. For 24/7 free, confidential nationwide support finding resources to manage stress, please call 1-800-662-HELP (4357). In case of emergency, always call 911.

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Mindfulness in Context: How to Support Family Members

Incorporate mindfulness practices into your daily routines: short meditations, yoga, deep breathing exercises, and visualizations are all quick and easy. Try adding one to a bedtime routine.

If you don’t feel comfortable leading your own practice, try using one of these videos:

Remind your family members that stress is normal for everyone. Try sharing a story of a time you faced a challenge or stressful moment and how you managed your feelings and emotions.

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Sources

https://www.nimh.nih.gov/health/publications/stress/index.shtml

Bernstein, R (2016); Hermann, N (1997); University of Michigan (2018); and Brain and Body Solutions