Month: May 2025

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How to help my child manage stress

Children today are under more pressure than ever. A ChildLine National Exam Stress Survey found that 96% of children felt anxious about exams and revision. From noise and pollution to technology and peer pressure, young people are facing constant challenges to their mental, emotional and physical health.

Stress is taking a serious toll on childrenโ€™s wellbeing. 

It is well documented that mindfulness and relaxation techniques can help children feel more in control. 

These simple practices can improve sleep, concentration and emotional resilience.

Relaxation isnโ€™t just a calming activity. Itโ€™s becoming just as important as physical exercise. As children are constantly surrounded by noise, information and screens, their brains need time to rest and recharge. Taking regular โ€˜unpluggedโ€™ moments helps them switch off and recover.

Here are some real stories from our parents who have tried Relax Kids

Natalie has a 10-year-old son with Auditory Processing Disorder and traumatic stress disorder. Over the years, theyโ€™ve built up a relaxation routine.

โ€œHe now takes himself off without being asked, when he feels himself getting angry. He goes upstairs and listens to a relaxation story to help calm himself down.โ€

This kind of self-regulation is powerful. When a child learns to recognise stress and take action, they gain confidence and control.

Another parent, Kate Connell, used relaxation to support her 6-year-old daughter who was struggling with anxiety.

โ€œHer sleep, eating and energy were all affected. She went from being a confident girl to a timid and nervous one. We started listening to relaxation CDs together and practised breathing and affirmations. Her sleep improved, and we were able to talk through her worries. Sheโ€™s now back to her bouncy, confident self and still listens every night.โ€

Whatโ€™s really happening in the body?

When children are stressed, their bodies enter โ€˜fight or flightโ€™ mode. This activates the nervous system, increasing heart rate, breathing and blood pressure. Over time, repeated stress can lead to headaches, stomach issues, poor sleep and muscle tension.

Relaxation reverses these effects. It brings the body back to a resting state, helping to balance stress hormones and improve focus. It gives children the tools to recognise and manage their feelings.

Gillian Fitzsimmond noticed the benefits with her 12-year-old daughter, who was initially resistant to relaxation.

โ€œIn an exam, she became aware of her feet and took a few deep breaths. She said to herself, โ€˜the answers will comeโ€™ โ€“ and they did. She finished the task calmly. My other daughter, who has special needs, uses breathing to manage her anxiety around dogs.โ€

A skill for life

Relaxation isnโ€™t just about bedtime. It helps with hyperactivity, behaviour, and emotional regulation.

Kath Routledge started relaxation with her daughter when she was 2 years old. 3 years later, her daughter was sleeping through the night and had grown in confidence. She is now a teenager.

Kath says โ€œShe used to wake three or four times a night. Now she sleeps right through. And her confidence has blossomed.โ€

Getting started at home

You donโ€™t need any special equipment. 

A book of meditations or a relaxation audio is enough. 

Begin when your child is calm and build it into your daily routine.

Try these simple exercises 

Relaxation Exercises

Floating like a feather

Close your eyes, be very still and imagine your toes are becoming as light as feathers. They feel as if they are about to float into the air. Let them drift upwards. And now, try to feel as if your legs are as light as feathers. They are no longer big and heavy but soft and light. Let your tummy and chest become light too. Enjoy this feeling as your body is slowly getting lighter and lighter. Feel your arms to be as light as possible. And let your fingers gently relax and float upwards. Finally let your head become light.  

Now your whole body is as light as a pile of feathers. You feel soft and relaxed.  Slowly allow your body to float upwards and see how light you can be.  The lighter you are, the higher you will float. Stay up in the air for as long as you wish, floating totally free. And now, when you are ready, slowly drift down again back to the ground. 

Relaxing on a soft bed

Close your eyes, be very still and imagine that you are lying on your back, on the softest bed in the world. The pillow is so soft and the sheets are made of silk and feel so warm and soft against your body. Very slowly you feel your legs become more and more relaxed.  

Your muscles start to relax as you gently sink deeper into the soft bed.  Now, feel your spine starting to open and lengthen. Feel your arms gently sink downwards. Allow your spine to gently sink into the bed.  Let you neck and head be free and sink down.  

Let your legs sink into the softness of the bed. You are lying on such a comfortable bed. It feels so soft and warm. The deeper you relax the more you gently sink. You feel very calm lying here. In your mind repeat to yourself I am completely calm, I am completely calm. Stay in this calm state for as long as you wish.

Bubble Breaths

Imagine you are blowing bubbles of peace or happiness or love into the room. Take in a breath and imagine you have a pot of bubble liquid. Slowly and gently blow bubbles into the room.  As you blow out the bubbles, imagine they are filled with peace and the whole room is filling up with peace. Do you feel peaceful?

Peace Switch

Remember a time you felt really peaceful and calm. It might be when you were relaxing in bed or on holiday.  Now take your mind back to that place and try and imagine you are back there and see what you saw and hear what you heard and remember how calm you felt.  As you think about the memory, try and make the colours in the memory brighter and make the sounds louder.  Now, squeeze thumb and first finger together on your right hand as you think about your peaceful memory.  Next time you are feeling stressed, squeeze your thumb and first finger and remember your peaceful memory. This is your peace switch and you can use it whenever you need to relax.

Would you like exercises sent to your inbox every Monday morning at 10.30am? Join our VIP list and weโ€™ll send you them as a gift every week.

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Why Relax Kids is the best training for working with children to boost their wellbeing.

Why Relax Kids is the best training for working with children to boost their wellbeing. Not all wellbeing training is created equal.

Relax Kids is the UKโ€™s first company to offer a training specifically geared to helping children manage anxiety and emotions through relaxation.

Relax Kids is trusted by over 40 councils, used in thousands of schools and has helped impact more than 50 million children across 52 countries.

Our unique 7-step method guides children on a magical journey from high energy to deep calm – through movement, games, stretching, breathing, affirmations, visualisation and relaxation. I

Itโ€™s creative, structured and proven to work. We donโ€™t just give you techniques. We give you a complete transformation toolkit to help children feel calm, confident and connected – and empower you to grow with purpose.

Hereโ€™s why thousands of parents, teachers, therapists and youth workers choose Relax Kids training:
โ€ข Tried, tested and trusted
โ€ข Flexible and adaptable to any setting
โ€ข Affordable and impactful
โ€ข Backed by over 25 years of success
โ€ข Includes full support, resources and community

Whether you want to build a wellbeing business, bring calm to your classroom or support children in your community – Relax Kids gives you the magic formula to create lasting change.

This isnโ€™t just training. Itโ€™s a movement. And weโ€™d love you to be part of it if you feel this is for you.

Book a call with Marneta today.

#relaxkids #childrenswellbeing #mentalhealthmatters #calmconfidentconnected #wellbeingtraining #emotionalresilience #supportingchildren #relaxkidstraining

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Choosing the best relaxation method according to Star signsย 

Every child is unique. They each have their own way of feeling calm, settled, and secure. Here is an alternative approach is to choosing a relaxation method based on your childโ€™s star sign.

Try our quick guide to help you find what might suit your child best:

Aries โ€“ Creative and fiery. Calming music and visualisations help balance their energy.

Try the Relax and Destress audio.

Taurus โ€“ Peaceful but strong-willed. Breathing exercises and grounding techniques can help manage big emotions.

Try the Anger Management audio.

Gemini โ€“ Energetic and chatty. Imaginative stories and gentle cuddles work well.

Try the Princess or Superheroes audio.

Cancer โ€“ Sensitive and caring. Breathing and gentle stretches help ease changing moods.

Try the Anxiety audio.

Leo โ€“ Confident and bold. Inner calm supports their natural leadership.

Try the Concentration audio.

Virgo โ€“ Thoughtful and curious. Creative visualisations balance their logical minds.

Try the Superheroes or Princess audio.

Libra โ€“ Lovers of peace and beauty. Soothing stories and nature-inspired imagery bring balance.

Try the Nature audio.

Scorpio โ€“ Deep and private. Quiet moments alone or with a loved one help them feel safe.

Try the Self Esteem audio.

Sagittarius โ€“ Adventurous and active. Keep relaxation light and varied.

Try the Quiet Spaces audio.

Capricorn โ€“ Responsible and focused. Teach them the joy of rest and creative daydreaming.

Try the Up Up and Away audio album.

Aquarius โ€“ Independent and imaginative. Let them explore visualisations freely.

Relax Kids books are perfect for quiet reading time.

Pisces โ€“ Gentle and dreamy. They thrive on visualisation and peaceful surroundings.

Try the Believe and Achieve audio.

Encourage your child to try different methods until they find what feels best. Relaxation is a personal journey and discovering what works can be part of the magic.

#relaxkids #childrensrelaxation #mindfulparenting #starrsignrelaxation #wellbeingforkids #emotionalhealth

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What are you passionate about?

What is your passion?

What makes your heart sing?

What makes you skip for joy?

Is working with children part of your passion?

Is helping change lives part of your passion?

Is supporting families and schools part of your passion?

Would you love your passion to be being part of the mental health solution? One of our coaches, Emma, went on a course for teachers and she was utterly stunned that it was all about the problems and there was no talk about solutions.

Emma said: I was screaming inside and wanted to shout out Relax Kids is the solution, Relax Kids is everything you need. Children need Relax Kids.”

When you join our tribe of dedicated coaches, you become part of the mental health solution and can make a lasting difference to so many children lives.

If you would like to book a call with marneta to talk about how to do something that makes a difference, please click here or email info@relaxkids.com

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What are the benefits of meditation and mindfulness for children?

With the rise in child stress and mental health issues, it is becoming more and more important for pupils to take time out and experience calm in their stressful lives.

Mindfulness and relaxation can help pupils manage their anxieties and worries and gives them tools for life.  

Regular relaxation is particularly useful to counteract exam stress.

Mindfulness and relaxation in schools gives pupils the following benefits:

Self awareness

Emotional literacy

 Behavioural and social skills

Self-esteem and confidence

Positive thinking

Anger management

Listening skills, concentration and focus

imagination and creativity

Aids hyperactivity, ADHD, Autism and behavioural problems

Learning Outcomes

Physical Outcomes: relaxes muscles, calms nerves, boosts immune system, general wellbeing.

Mental Outcomes: sharpens concentration and clarity, promotes positive thinking, improves memory and recall, reduces stress and tension, develops imagination and creativity.

Many parents and teachers have also noted that children are more attentive, focussed and happier.

Would you like some mindful tips and tools in your inbox every Monday morning?

Join The Break here.

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Could mindfulness help my child with their exams?ย 

Exams are approaching and many young people (and parents!) are feeling the stress. Many children will be feeling like they need to as much revision in as possible before each of their tests. However, this could actually do more harm than good!

Often, we make the mistake of thinking that the best strategy for success is to work through as much material as quickly as possible. When, in fact cramming can have an opposite effect than was intended and actually leave children feeling worse than before!

By trying to think about too many things at once and forgetting to give their minds a rest, children can easily get lost in a muddle of half-formed thoughts and anxiety about all the different things they have to do.

Of course children may want to do some last-minute preparation before sitting their tests, but revision sessions should be brief and focused. Ideally, children should begin revision sessions with a clear head. They should avoid trying to learn new material and just do a calm and confident run-through of the main points they have learned for their upcoming test (trying not to think ahead to their other tests the following day, or the day after!).

It might sound like an impossible task to get children to clear their minds and focus on one thing at a timeโ€ฆ but MINDFULNESS could help!

Mindfulness is the practice of being present. For example, if you are walking through the park in the sunshine, mindfulness is feeling the sun on your face and the breeze in the air, rather than worrying about your destination. In the classroom or at home, being mindful could mean taking a moment to forget everything else and simply focus on your breathing, or the feel of your heart beating.

How does mindfulness work?

Children are inclined to have a million things buzzing around their head at any given moment, but this is especially true around exam time, when they are trying to remember lots and lots of information. But by trying to hold on to all of these thoughts at once, children are not able to give 100 percent attention to anything!

Mindfulness exercises will help children understand that they can put down these thoughts and pick them back up when they need to. They wonโ€™t forget what they have learned just by giving their minds a rest!

Mindfulness has been shown to have a significant effect on childrenโ€™s concentration skills. Many schools have already introduced mindfulness techniques to the classroom, and some MPs have supported the idea of including mindfulness in the national curriculum.

Want to try some relaxation exercise with your teen?

Try one of these Mp3s https://relaxkids.com/store/product-category/mp3s/teen/

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Top Tips for Exam Stress – Read these to your children to help tackle their stress and anxiety.

Their first test can be a very daunting experience; those few moments before the teacher tells them to turn over the paper and begin can seem to last an agonisingly long time. Whilst waiting for the test to begin, don’t panic. Tell them to remember how hard they have worked and that they’ve done everything that’s needed. Get them to spend a moment to relax and get into a calm state of mind so that they’ll be able to focus. Tell them to make sure they are comfortable at their desk and to take a few deep breaths. 

KEEP CALM After their first exam, they may feel a little nervous, but it’s important to still try and relax their body and mind to get rid of any worries they have so they can truly focus and do their best. Make sure they get into a learning state of mind. 

STAY FOCUSED Before the test starts, tell your child to repeat a positive affirmation to themselves in their head. Their brains have worked tremendously hard, but they must try to keep focused. During the test, if their mind starts to wander, struggle for concentration or just get that dreaded brain-block, a simple breathing exercise can help them clear their thoughts and regain focus. Rather than wasting lots of time panicking or stuck in a muddle, tell your child it is better to spend a few moments gathering their thoughts so that they are ready to continue with a clear head. 

POSITIVE THINKING Did you know that positive thinking can actually help us be better at something? By feeling confident and believing that we can do something, it actually makes it easier for us to do it. When we imagine ourselves succeeding, we get rid of any feelings of self-doubt that might hold us back. Many top athletes use positive visualisations to help them perform better. Tell your child positive thinking can lead them to great outcomes. 

KEEP HYDRATED Drink plenty of water. Dehydration can cause headaches and mental fogginess. Children are allowed to bring a clear bottle of water into the test, so send them into their exam with water to help fight off dehydration. Do make sure the bottle is clear, with no labels. HAVE A 

GOOD BREAKFAST Make sure to avoid giving them sugary foods and refined carbohydrates like white bread. These can make their blood sugar levels spike and stop them from being able to concentrate effectively. If the tests are in the afternoon, make sure to give them a healthy snack to keep them full and energised.

 EAT BRAIN FOOD Certain foods have been proven to help your brain work more efficiently. For example, blueberries can help improve memory. Add some to their breakfast cereal to help them remember all the hard work and revision they have done.

TAKE YOUR TIME

Tell them not to panic about the time limit; it’s more important that they fully understand what they are being asked to do in the test before they try and answer the questions.

DON’T BE AFRAID TO ASK QUESTIONS If there is anything they are unsure about during the test, encourage them to ask their teacher for help. They are there to support the children, and there is no use struggling with something they are unsure over. Tell them to remain calm and raise their hand.

Try our Concentration MP3 https://relaxkids.com/product/concentration-2/

“I love this CD because it makes me feel calm”, Larna-Mai told us. The album is designed to help children relax and focus. 

I think this CD is good for people who feel anxious,  I give it a 10/10โ€ Lana-Mai

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Coping with SATs

Help your child manage their stress during SATs

One of the most asked questions we have in our inbox from March to may is: How can I help my child cope with exam stress.

SATs are so stressful for young children. 

We know that when we are stressed, we often go into shut down mode which makes it difficult to remember, concentrate and focus.

Helping your child stay as calm as possible particularly at this time is vital.

Here are some simple Stress-busters to help keep them calm

1 . Happy Place – Ask your child to close their eyes and imagine they are in their happy place. Let them stay there for a few moments.

2. Massage – A few minutes head or shoulder massage will do wonders for your childโ€™s stress levels.

3.  Breathe – Take in a deep breath and breathe out slowly through the mouth.

4.  Encourage – your child to write a journal or diary and so they can identify their thoughts and feelings.

5. Exercise – Go for a walk or bike ride or swim or even jump up and down for a minute, then relax.

6. Hug –  Having a hug is a great healer and will make your child feel safe and secure.

7. Rest – Make sure they get plenty of sleep especially before the exam.

8. Relax – Choose from a variety of relaxation Mp3s in our shop. Calm Me and Comfort ME are our favourites for exams.

If you would like weekly relaxation exercises in your inbox every Monday morning, leave your details and we will send you exercises every week. – www.relaxkids.com/the-break

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Full Moon in Scorpio: Dive Deep

The full moon is often linked to heightened emotions and altered sleep patterns. Children often struggle with sleep and emotions can be heightened. 

Dispite the negative affects on our sleep and emotional sensitivities, the full moon does give us an opportunity for introspection and self-care.

You can ponder the questions, or even journal or create some art around them. Some people have a moon journal and use the questions to help them focus on their goals 

Are you ready for the intense Full Moon in Scorpio on May 12th?

This month is a time to to delve deep within ourselves, confront our shadows, and embrace transformation.

Here are some questions to ask yourself and maybe add to your journal.

What deep-seated emotions or issues am I needing to release and let go of?

How can I cultivate more authenticity and vulnerability in my relationships?

What personal transformation am I being called to undergo during this full moon’s energy?

This is a great time to shed our old skins and emerge stronger and more empowered.

I hope you can make a few minutes to think about these questions which will help you make the most out of the Full Moon.

Happy Full Moon

If you would like weekly tips and exercises in your inbox every Monday morning,ย leave your details here.

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How can I help my child focus during exam times?

Exams are incredibly stressful. 

Here is a simple technique that you might like to use to help you stay calm and relaxed whilst alert and ready to learn.

It can also increase your learning ability and help you memorise your work. It can also help relieve exam nerves before the exam and is also great for headaches and releasing tension.

The Learning State

1 Familiarise yourself with the room in which you are in. Look around it and notice a few details,  colours, shapes, objects.

2 Close your eyes and just relax. Try to empty your mind of everything for a few seconds. You know that you can pick it up later when you need it.

3 Now open your eyes and find a spot on the wall or in front just above eye level and direct your complete attention on that spot. Focus on the spot for around 5-10 seconds before expanding your focus to the periphery whilst keeping your eyes still.

4 Relax your jaw and continue to expand your vision. Become aware of the sounds in the room and feel your body against the chair. Become aware of how your relaxed your body feels and how still your mind is.

5  Imagine stepping out of your body and being able to see the whole room. Stay in this relaxed state for as long as you wish until you are ready to continue with your study.

This is the Learning State. Your awareness is heightened and you are ready to memorise and improve your study. Try to stay in the Learning State as you continue your study.

If you would like weekly tips and exercises in your inbox every Monday morning, leave your details here.

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Have you heard of Forest Bathing?

Have you ever heard the term ‘Shinrin-yoku’? It literally translates to ‘absorbing nature’ or ‘forest bathing’. This practice originated in Japan during the 1980s and has become a cornerstone of preventative healthcare and healing within Japanese medicine.

The concept behind it is wonderfully simple: by simply immersing ourselves in and appreciating nature with a relaxed state of mind, we can unlock a wealth of calming, rejuvenating, and restorative benefits.

There’s even scientific evidence to back up the power of ‘forest bathing’, showing it can lead to reduced stress, an improved mood, increased energy levels, and better sleep. Whether you’re an adult or a child, this is a fantastic way to boost happiness and well-being.

Connecting with nature is something we should all strive to make more time for. Sometimes the pressures of work or school can make it feel difficult, but absorbing nature really isn’t as complicated as you might think.

Why not go for a walk on the weekend or in the evening with your child? Encourage them to feel the crunch of the ground beneath their feet, listen to the birdsong, and admire the beautiful colours all around them. Even if you can’t get to a quiet, picturesque setting, you can spend quality time in your garden. Perhaps plant some vegetables together or simply breathe in the fresh air.

It’s so important to get children outdoors as much as possible. It helps to stimulate their brains in a different way, offering a break from the many technological distractions they encounter daily. When you’re out, try and encourage them to notice the small wonders of nature โ€“ the intricate shapes of a leaf, the direction a stream is flowing, or the different sounds they can hear.

Getting in touch with nature is more significant than you might realise, and we really can’t encourage you enough to submerge yourselves in it as often as you can with your child. It’s a beautiful way to relax, connect, and appreciate the world around us.

Here are 5 ways you can do forest bathing with your child, using UK-wide examples:

5 Ways to Enjoy Forest Bathing with Your Child

Mindful Woodland Walks in Local Woods: Explore the beautiful woodlands and forests near you. Take a slow, gentle stroll through a local National Trust woodland, a Forestry Commission site, or even a smaller patch of woods in your area. Encourage your child to use all their senses. What do they see (different shades of green, the texture of bark)? What do they hear (birds singing, leaves rustling)? What do they smell (damp earth, wild flowers)? What can they feel (the breeze on their skin, the smoothness of a leaf)? Remind them to walk slowly and notice the details, rather than rushing.

Sensory Scavenger Hunt in a Botanic Garden or Nature Reserve: Visit a local botanic garden or nature reserve. These spaces offer a diverse range of natural elements. Create a simple sensory scavenger hunt. Ask your child to find something that feels rough, something that smells sweet, something that is a particular shade of green, or something that makes a certain sound. This encourages mindful observation and engagement with the natural world in a relaxed way.

Tree Hugging and Connection in Local Parks: Find a comfortable and accessible tree in a local park. Encourage your child to gently touch the bark, noticing its texture. You can even try hugging the tree (if they feel comfortable). Talk about how the tree is alive and has been growing for many years. This can help foster a sense of connection and respect for nature.

Nature Sounds Meditation by a River or Lake: Find a peaceful spot by a local river, canal, or lake. Sit or lie down comfortably with your child and simply listen to the sounds around you. What different sounds can you identify (the flow of the water, birdsong, the rustling of reeds)? Encourage them to close their eyes and focus solely on the sounds, promoting a sense of calm and presence in nature.

Creating Natural Art in a Local Wood or Green Space: Head to a woodland area or even a larger park and collect natural materials like leaves, twigs, stones, and petals. Find a quiet spot on the ground and work together to create a piece of natural art. This encourages creativity and engagement with the textures and shapes found in nature. There’s no right or wrong way โ€“ the focus is on being present in the environment and appreciating the natural materials. Remember to leave the area as you found it, without damaging any living plants.

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