Nurturing Resilience: The Role of Mindfulness and Mindset in Supporting Children and Adolescents

Eva
Sep 2, 2024
8 min read

A black and white photograph of two children joyfully playing in the sand by the seaside, with waves gently rolling in the background. — Photography: From the author's personal archive

“The mind is everything. What you think, you become.” – Buddha

In an increasingly complex world, children face a myriad of challenges that can impact their mental health and overall well-being. Whether navigating the ups and downs of everyday life in a healthy family environment or dealing with the trauma and instability often experienced by children in care, developing effective coping mechanisms is crucial. Mindfulness and a growth mindset have emerged as powerful tools in helping children build resilience, manage stress, and foster emotional well-being. However, the implementation of these practices, especially in educational settings, requires careful consideration to ensure they meet the diverse needs of young people.

This article delves into the importance of mindfulness and mindset, exploring innovative approaches and offering guidance on where parents, educators, and children can find support in the UK.

The Importance of Mindfulness for Children

Mindfulness, the practice of being fully present and engaged in the moment, has been shown to reduce stress, improve focus, and enhance emotional regulation. For children, these benefits can be particularly profound. By teaching mindfulness, we can equip young people with the tools to navigate challenges, build emotional resilience, and develop a positive self-image.

The Science Behind Mindfulness

Research indicates that mindfulness can alter the structure and function of the brain in ways that support mental health. Studies have shown that regular mindfulness practice can increase the size of the prefrontal cortex, which is responsible for decision-making and emotional regulation, and decrease the size of the amygdala, the brain’s fear centre. This neurological impact is particularly important for children, whose brains are still developing and are highly adaptable.

A 2015 study by Kuyken et al., published in The Lancet, found that mindfulness-based interventions in schools significantly reduced symptoms of depression and increased well-being in adolescents. However, the study also noted that the effectiveness of mindfulness can vary depending on the individual, underscoring the importance of tailored approaches.

Challenges of Implementing Mindfulness in Schools

While mindfulness is increasingly being integrated into schools across the UK, its implementation is not without challenges. Traditional mindfulness practices, often designed with adults in mind, do not always resonate with children, particularly adolescents. Young people may find it difficult to engage with practices that require stillness and introspection, which can feel uncomfortable or even anxiety-inducing for some.

Tailoring Mindfulness for Younger Audiences

To address these challenges, innovative approaches are being developed to make mindfulness more accessible and engaging for children. For instance, schools are experimenting with integrating mindfulness into physical activities like yoga or through creative practices such as art and music. These approaches can make mindfulness more relatable and enjoyable for younger audiences.

Additionally, incorporating elements of play and storytelling into mindfulness exercises can help capture children’s attention and make the practice feel more natural. For example, using guided imagery or mindful games can help younger children understand and engage with mindfulness in a way that feels fun and interactive.

Mindfulness for Children in Care

Children in care often face unique challenges, including trauma, instability, and feelings of abandonment. For these children, developing effective coping strategies is essential. Mindfulness can play a crucial role in helping children in care process their emotions, build resilience, and develop a sense of inner stability.

The Role of Caregivers and Educators

For mindfulness to be effective in supporting children in care, it is essential that caregivers and educators are adequately trained in trauma-informed mindfulness practices. These practices take into account the specific needs of children who have experienced trauma and adapt mindfulness techniques to ensure they are safe and supportive.

From my own experience working with children in care, I have found that while traditional mindfulness practices often encourage participants to focus on their breath, this can be triggering for children who have experienced trauma. Instead, trauma-informed mindfulness might focus on grounding exercises that help children feel safe in their bodies and environment. Read further where I will provide examples of grounding exercises and explain how they can help.

Grounding exercises are techniques used to help individuals, including children, stay connected to the present moment, especially during times of distress or when they are overwhelmed by memories of traumatic events. These exercises can be particularly helpful for children who have experienced trauma, as they provide ways to manage anxiety, intrusive thoughts, and strong emotions by bringing their attention back to the “here and now.” Stay anchored in the present, manage their emotions, and feel safer in their environment.

Here’s what grounding exercises for children who have experienced trauma typically involve:

Sensory Grounding

These exercises use the five senses (sight, sound, touch, taste, and smell) to help the child focus on their immediate surroundings and away from distressing thoughts or memories.

Example: “5-4-3-2-1 Technique”: Ask the child to identify 5 things they can see, 4 things they can feel, 3 things they can hear, 2 things they can smell, and 1 thing they can taste. This exercise helps shift their focus to the present moment.

Breathing Exercises

Focusing on the breath can help a child calm down and become more centred.

Example: “Balloon Breathing”: Ask the child to imagine they are inflating a balloon in their stomach. As they breathe in deeply, the balloon fills up, and as they breathe out, it deflates. This visual can help them focus on their breathing and calm their nervous system.

Physical Grounding

These exercises involve engaging the body in a way that helps the child feel more connected to the physical world.

Example: “Stomp the Ground”: Encourage the child to stand up and stomp their feet on the ground, feeling the connection between their feet and the earth. This can help them feel more grounded and present.

Mental Grounding

Mental exercises help the child engage their mind in a way that diverts their thoughts from distressing memories or feelings.

Example: “Alphabet Game”: Have the child think of a category, like animals or foods, and then name something from that category for each letter of the alphabet. This exercise distracts the mind and helps the child regain focus.

Tactile Grounding

Using touch to engage with objects around them can help children feel grounded.

Example: “Touching Textures”: Provide the child with different textured objects like a soft blanket, a smooth stone, or a squishy toy. Ask them to describe how each object feels in detail. This can help them focus on the present moment.

Visualisation

Guiding a child through a calming visualisation can help them feel safe and grounded.

Example: “Safe Place Visualisation”: Ask the child to close their eyes and imagine a place where they feel completely safe and happy. Encourage them to describe this place in detail—what they see, hear, feel, and smell there.

Mindful Movement

Incorporating movement with mindfulness can help children reconnect with their bodies and the present.

Example: “Yoga for Kids”: Simple yoga poses like “Tree Pose” or “Cat-Cow” can help children focus on their body and breath, promoting a sense of stability and calm.

Purpose of Grounding Exercises

For children who have experienced trauma, grounding exercises serve multiple purposes:

Safety: They help the child feel safe in the present moment, especially if they are triggered or feeling unsafe due to traumatic memories.

Emotional Regulation: Grounding helps children manage overwhelming emotions by providing tools to self-soothe.

Focus: These exercises help redirect the child’s attention from distressing thoughts or memories to something more neutral and manageable.

Empowerment: Grounding techniques give children a sense of control over their emotional responses, which is crucial for those who have experienced trauma.

Young Man Taking Pictures in Nature (Black and White Photo): “A black and white photograph of a young man focused on capturing the natural landscape with his camera, surrounded by trees and the tranquility of nature. — Photography: From the author's personal archive

“In the middle of difficulty lies opportunity.” – Albert Einstein

Mindset: Cultivating Resilience and a Positive Outlook

In addition to mindfulness, fostering a growth mindset is another powerful tool in supporting children’s emotional and psychological well-being. A growth mindset, the belief that abilities and intelligence can be developed through effort and learning, has been shown to promote resilience, motivation, and a love of learning.

The Impact of Mindset on Academic and Personal Success

Research by Carol Dweck, a pioneering psychologist in the field of mindset, has demonstrated that children with a growth mindset are more likely to persevere in the face of challenges, see failure as an opportunity to learn, and achieve higher levels of success both academically and personally. This is particularly important for children in care, who may have developed a fixed mindset as a result of negative past experiences.

Integrating Mindfulness and Mindset in Educational Settings

Integrating mindfulness and a growth mindset into educational settings can create a supportive environment where children can thrive. Schools across the UK are beginning to recognise the importance of these practices and are incorporating them into their curricula.

Innovative Approaches in Schools

Some schools have developed dedicated mindfulness programmes that are integrated into the school day, while others have trained teachers to incorporate mindfulness and growth mindset principles into their everyday teaching. For example, mindfulness practices might be used at the start of the day to help students settle in and focus, or growth mindset language might be used to encourage perseverance and a love of learning.

The Role of Parents in Supporting Mindfulness and Mindset

Parents play a crucial role in supporting their children’s mindfulness and mindset development. By practising mindfulness themselves and modelling a growth mindset, parents can create a home environment that reinforces these principles.

Parents can also encourage mindfulness and a growth mindset by engaging in mindful activities with their children, such as mindful walking, hiking, cooking, or playing. Additionally, parents can help children develop a growth mindset by praising effort rather than results, encouraging a love of learning, and helping children see challenges as opportunities to grow.

Resources and Support for Parents and Educators in the UK

For parents and educators looking to support children through mindfulness and mindset practices, there are a wealth of resources and support available in the UK.

Online Resources

• Mindful Schools UK offers online training for educators and parents, providing tools and techniques to integrate mindfulness into the lives of children.

• The Mindfulness in Schools Project (MiSP) provides programmes such as .b (pronounced ‘dot-be’), a mindfulness curriculum designed specifically for schools.

• YoungMinds offers a range of resources for parents and educators, including guides on mindfulness and mental health for children.

Local Support and Training

Local Mindfulness Groups: Many local communities have mindfulness groups that offer classes and support for families. Websites like Meetup.com can help you find local mindfulness groups in your area.

Educational Workshops and Conferences: Organisations like the UK’s National Association for Primary Education (NAPE) nape.org.uk and the British Mindfulness Institute (britishmindfulnessinstitute.co.uk ) workshops and conferences focused on mindfulness and mindset in education.

The Potential Risks and Ethical Considerations

While mindfulness and mindset practices offer significant benefits, it is important to be aware of the potential risks and ethical considerations. Mindfulness practices can sometimes bring up difficult emotions, particularly for children who have experienced trauma. It is essential that mindfulness is introduced in a safe and supportive environment, with trained professionals who can provide guidance and support.

The Importance of Tailored Interventions

Given the diverse needs of children, particularly those in care, it is crucial that mindfulness and mindset interventions are tailored to the individual. What works for one child may not work for another, and it is important to remain flexible and responsive to each child’s needs.

Conclusion

Mindfulness and a growth mindset are powerful tools in helping children navigate the challenges of life, build resilience, and foster emotional well-being. For children in care, these practices can provide a sense of stability and hope. However, it is essential that these practices are introduced in a thoughtful and tailored way, taking into account the unique needs of each child.

By supporting mindfulness and mindset development in both educational settings and at home, we can help children develop the skills they need to thrive, no matter what challenges they may face.

Tips and Examples

Mindful Breathing for Young Children:

Teach children to take deep breaths, imagining they are smelling a flower or blowing out a candle. This simple exercise can help them calm down when they feel overwhelmed.

Growth Mindset Praise:

Instead of saying “You’re so smart,” try saying, “You worked really hard on that, and it shows!” This encourages children to see effort as the key to success.

Mindful Walking:

Take a walk with your child and encourage them to notice the sights, sounds, and smells around them. This practice helps children stay present and enjoy the moment.

"By investing in the mindfulness and mindset of our children, we lay the foundation for a more resilient, compassionate, and mentally healthy future generation."

With warm greetings,

Eva