{"id":18256,"date":"2025-08-19T15:50:24","date_gmt":"2025-08-19T15:50:24","guid":{"rendered":"https:\/\/teachchildrenmeditation.com\/?p=18256"},"modified":"2026-03-09T11:51:29","modified_gmt":"2026-03-09T11:51:29","slug":"reduce-back-to-school-stress","status":"publish","type":"post","link":"https:\/\/teachchildrenmeditation.com\/es\/reduce-back-to-school-stress\/","title":{"rendered":"Help Reduce Back to School Stress"},"content":{"rendered":"<h2 data-start=\"261\" data-end=\"456\">Reducing Back to School Stress<\/h2>\n<p data-start=\"3715\" data-end=\"3772\">Reduce back to school stress &#8211; I know that for some children and teens, returning to school after the summer break feels a mixture of excitement with a touch of anxiousness \u2014 new teachers, friends, or even a brand-new high school. But my 20 years of experience working with parents and educators has demonstrated that for many, it mainly brings worry and stress.<\/p>\n<p data-start=\"458\" data-end=\"686\">As a meditation teacher, and a former foster carer for 17 children, I\u2019ve seen how mindfulness can transform these difficult moments. That\u2019s why I wanted to share some simple, practical tools for children, teens, parents\/carers, and educators.<\/p>\n<p data-start=\"458\" data-end=\"686\"><div class='widescreen divider plain'><\/div>\n<h3 data-start=\"693\" data-end=\"761\">For Younger Children:\u00a0reduce back to school stress<\/h3>\n<h4 data-start=\"693\" data-end=\"761\">Building Calm with Imagination and Breath<\/h4>\n<p data-start=\"763\" data-end=\"971\">I\u2019ve noticed that younger children often express anxiety through tummy aches, tears, or restlessness. One of the most powerful tools you can give them is helping them connect to their <strong data-start=\"945\" data-end=\"968\">breath as an anchor<\/strong>.<\/p>\n<ul data-start=\"973\" data-end=\"1569\">\n<li data-start=\"973\" data-end=\"1168\">\n<p data-start=\"975\" data-end=\"1168\"><strong data-start=\"975\" data-end=\"1001\">Blowing out the candle<\/strong> \u2013\u00a0 ask children to imagine their thumb is a candle. As they breathe out slowly, they imagine blowing out the flame. It\u2019s simple, playful, and helps regulate anxious feelings.<\/p>\n<\/li>\n<li data-start=\"1169\" data-end=\"1348\">\n<p data-start=\"1171\" data-end=\"1348\"><strong data-start=\"1171\" data-end=\"1198\">The anxiety thermometer<\/strong> \u2013 adults underestimate how acknowledging feelings is a powerful way to help children accept difficult emotions.\u00a0 Use a visual \u201canxiety thermometer\u201d so children can show you how worried they feel. It is a starting point in giving them the language to share their emotions.<\/p>\n<\/li>\n<li data-start=\"1349\" data-end=\"1569\">\n<p data-start=\"1351\" data-end=\"1569\"><strong data-start=\"1351\" data-end=\"1376\">Bedtime colour bubble<\/strong> \u2013 If a child can\u2019t sleep, guide them to imagine their favourite colour surrounding them like a bubble, filling them with calm (or the feeling the need). This shifts their focus away from worry and into a calmer place in their minds.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1571\" data-end=\"1756\">With practice, these simple tools become second nature \u2014 children can use them anytime, whether they\u2019re waiting for class to start, worrying about homework, or just feeling unsettled.<\/p>\n<p data-start=\"1571\" data-end=\"1756\"><div class='widescreen divider plain'><\/div>\n<h3 data-start=\"1763\" data-end=\"1817\">For Teens:<\/h3>\n<h4 data-start=\"1763\" data-end=\"1817\">Mindfulness That Fits Into Their World<\/h4>\n<p data-start=\"1819\" data-end=\"1931\">Teens can feel self-conscious about doing \u201ckiddie\u201d techniques, so try to adapt mindfulness to fit into their lives.<\/p>\n<ul data-start=\"1933\" data-end=\"2645\">\n<li data-start=\"1933\" data-end=\"2155\">\n<p data-start=\"1935\" data-end=\"2155\"><strong data-start=\"1935\" data-end=\"1963\">Breathing and counting<\/strong> \u2013 encourage teens to focus on their out-breath, silently counting 1\u2026 2\u2026 3\u2026 as they exhale. This helps activate the &#8216;rest and digest&#8217; within the nervous system &#8211; helping them calm down before exams, in busy corridors, or when dealing with social pressure.<\/p>\n<\/li>\n<li data-start=\"2156\" data-end=\"2387\">\n<p data-start=\"2158\" data-end=\"2387\"><strong data-start=\"2158\" data-end=\"2186\">Mindful social media use<\/strong> \u2013 we all know how important phones are to teens!\u00a0 So perhaps suggest they use each notification ping as a reminder to take one slow breath before checking it. It\u2019s a simple pause that can make a big difference to anxiety levels.<\/p>\n<\/li>\n<li data-start=\"2388\" data-end=\"2645\">\n<p data-start=\"2390\" data-end=\"2645\"><strong data-start=\"2390\" data-end=\"2411\">Posture awareness<\/strong> \u2013 ask them to notice how they feel when they slouch compared to standing tall, as if a string is pulling the top of their head towards the sky. This shift in posture often helps them shift out of their minds and into the body to help them feel more grounded.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2647\" data-end=\"2845\">These skills can offer teens independence in their self regulation skills to ensure that, in the long run, they don\u2019t need you or another adult once they know how to practise.\u00a0 Encouraging peer-to-peer teaching and practise can be a positive step in ensuring they do practise!<\/p>\n<p data-start=\"2647\" data-end=\"2845\"><div class='widescreen divider plain'><\/div>\n<h3 data-start=\"2852\" data-end=\"2905\">For Parents and Carers:\u00a0reduce back to school stress<\/h3>\n<h4 data-start=\"2852\" data-end=\"2905\">Your Calm Becomes Theirs (and vice versa)<\/h4>\n<p data-start=\"2907\" data-end=\"3061\">Over the years, I\u2019ve realised how much children pick up on our stress. If we\u2019re anxious about uniforms, schedules, or letting go, they will often notice it too.<\/p>\n<ul data-start=\"3063\" data-end=\"3625\">\n<li data-start=\"3063\" data-end=\"3242\">\n<p data-start=\"3065\" data-end=\"3242\"><strong data-start=\"3065\" data-end=\"3083\">Modelling calm<\/strong> \u2013 I know it can be tricky when life is so busy, but try to pause mindfully in your own day: while waiting for the kettle, brushing your teeth, or standing at the school gates. These moments make a difference to how you feel and how you show up for your children.<\/p>\n<\/li>\n<li data-start=\"3243\" data-end=\"3441\">\n<p data-start=\"3245\" data-end=\"3441\"><strong data-start=\"3245\" data-end=\"3261\">Nature reset<\/strong> \u2013 When I take children outdoors \u2014 walking among trees, skipping, or even just kicking a ball \u2014 I notice how quickly stress levels can reduce.\u00a0 This isn&#8217;t a formal style of meditation, but movement and nature are deeply grounding and balancing for the nervous system.<\/p>\n<\/li>\n<li data-start=\"3442\" data-end=\"3625\">\n<p data-start=\"3444\" data-end=\"3625\"><strong data-start=\"3444\" data-end=\"3466\">Relaxation at home<\/strong> \u2013 Building in small practices like breathing together, listening to dance music (to shake off stress) then taking a moment to stop, and notice the breath, heart beating etc offers a chance for them to let go of their day (and yours!)<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3627\" data-end=\"3708\"><div class='widescreen divider plain'><\/div>\n<h3 data-start=\"3715\" data-end=\"3772\">For Educators: reduce back to school stress<\/h3>\n<h4 data-start=\"3715\" data-end=\"3772\">A Wellbeing Toolkit for the Classroom<\/h4>\n<p data-start=\"3774\" data-end=\"3955\">Teachers and school staff have such an important role in this transition. I\u2019ve worked with schools who found that simple wellbeing tools make the classroom calmer and help young people become more focused.<\/p>\n<ul data-start=\"3957\" data-end=\"4408\">\n<li data-start=\"3957\" data-end=\"4060\">\n<p data-start=\"3959\" data-end=\"4060\"><strong data-start=\"3959\" data-end=\"3976\">Breath breaks<\/strong> \u2013 Just one or two minutes of breathing before lessons can reset everyone\u2019s focus.\u00a0 If it&#8217;s difficult to get them to engage, ask them to clench their hands as fists on the in breath and relax them on the out breath.\u00a0 This can help them bring focus to a small movement, body awareness plus using the breath without interrupting a lesson.<\/p>\n<\/li>\n<li data-start=\"3957\" data-end=\"4060\">Invite your young people to come up with a name for the practice so that they take up ownership of it too &#8211; the funnier the better!<\/li>\n<\/ul>\n<p data-start=\"4410\" data-end=\"4535\">Embedding these small practices into daily routines can take 60 seconds, and transform the classroom atmosphere.<\/p>\n<p data-start=\"4410\" data-end=\"4535\"><div class='widescreen divider plain'><\/div>\n<p data-start=\"4563\" data-end=\"4865\">The return to school can be stressful for children and teens, but it\u2019s also an opportunity for us to share skills that help them build resilience and confidence.<\/p>\n<p data-start=\"4563\" data-end=\"4865\">Mindfulness and meditation doesn\u2019t need to be complicated or time-consuming \u2014 sometimes, it\u2019s as simple as a breath, a posture shift, or a accessing a calming image in the mind.<\/p>\n<p data-start=\"4867\" data-end=\"5041\">If you\u2019d like more support, I\u2019ve created resources, books, and training through Connected Kids to help parents, carers, and educators introduce mindfulness to young people.<\/p>\n<h3 data-start=\"2647\" data-end=\"2845\">Find out more about our resources and training:<\/h3>\n<ul>\n<li><a href=\"https:\/\/teachchildrenmeditation.com\/es\/meditation-benefits-connected-kids-training\/mindful-parenting-and-meditation-course\/\" target=\"_blank\" rel=\"noopener\">Parents\/carers<\/a><\/li>\n<li><a href=\"https:\/\/teachchildrenmeditation.com\/es\/meditation-benefits-connected-kids-training\/meditation-and-mindfulness-for-schools\/\" target=\"_blank\" rel=\"noopener\">Educators<\/a><\/li>\n<li><a href=\"https:\/\/teachchildrenmeditation.com\/es\/meditation-benefits-connected-kids-training\/Meditation%20teacher%20training\/\" target=\"_blank\" rel=\"noopener\">Profesional<\/a>\u00a0formaci\u00f3n de profesores de meditaci\u00f3n<\/li>\n<li><a href=\"https:\/\/teachchildrenmeditation.com\/es\/home-resources\/books-to-teach-meditation\/\" target=\"_blank\" rel=\"noopener\">Guidebooks or\u00a0<\/a><a href=\"https:\/\/teachchildrenmeditation.com\/es\/meditation-benefits-connected-kids-training\/connected-kids-podcast-and-meditations-subscription\/\" target=\"_blank\" rel=\"noopener\">Pr\u00e1ctica de meditaci\u00f3n<\/a><\/li>\n<li><a href=\"https:\/\/teachchildrenmeditation.com\/es\/producto\/meditation-guide-autism-adhd\/\" target=\"_blank\" rel=\"noopener\">SEN<\/a>\/<a href=\"https:\/\/teachchildrenmeditation.com\/es\/meditation-benefits-connected-kids-training\/trauma-sensitive-meditation-training\/\" target=\"_blank\" rel=\"noopener\">Trauma\/Autism\/ADHD<\/a><\/li>\n<li><a href=\"https:\/\/teachchildrenmeditation.com\/es\/categoria-producto\/connected-kids-shop\/\">Online resources store<\/a><\/li>\n<\/ul>\n<p>Since 2003, the Connected Kids \u00a9 Method has trained adults worldwide to teach children and teens mindfulness &amp; meditation.<\/p>\n<p data-start=\"5043\" data-end=\"5248\">Or find a qualified <a href=\"https:\/\/teachchildrenmeditation.com\/es\/connected-kids-tutors\/\" target=\"_blank\" rel=\"noopener\">Tutor de ni\u00f1os conectados<\/a> (trained by us to help teach your kids\/teens)<\/p>","protected":false},"excerpt":{"rendered":"<p>Discover these mindful tips to bring calm into class<\/p>","protected":false},"author":13,"featured_media":4667,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[146,795,63,125,40,452,486,90,75,561,476,141,636,218,367,95,255],"tags":[79,796,797,14,15,7,242,9,397,798,170,27],"class_list":["post-18256","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-anxiety","category-back-to-school","category-breath","category-calm-kids","category-challenges","category-childrens-mental-health","category-connected-kids","category-educating","category-emotions","category-high-school-stress","category-kindergarten","category-mental-health","category-mindful-parenting","category-mindfulness-in-schools","category-return-to-school","category-schools","category-sensory-schools","tag-anxiety","tag-back-to-school-anxiety","tag-back-to-school-stress","tag-children","tag-kids","tag-meditation","tag-mindful-parenting","tag-mindfulness","tag-return-to-school-anxiety","tag-return-to-school-stress","tag-schools","tag-teenagers","entry"],"acf":[],"yoast_head":"<!-- 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