Helping Kids (and Ourselves) Start the New Year with Confidence
The start of a new year stirs up all sorts of emotions—for kids and adults alike! Excitement, curiosity, anticipation… but also nerves, uncertainty, and even a little anxiety. For many children, this time of year means stepping into something new—starting school, moving up a grade, or adjusting to childcare or kinder.
Big transitions can bring big feelings, and every child processes them differently. Some might seem extra energetic, while others withdraw. As parents, caregivers, and educators, we can offer them simple, effective tools to navigate these emotions with more confidence. And when we practice these techniques ourselves, we feel steadier, calmer, and more able to co-regulate their nervous systems.
Here are three simple, mindful activities you can try today:
1. The Psychological Sigh
This easy breathing technique helps release built-up tension and resets the stress response.
⭐️ Take a deep breath in and hold it for a moment.
⭐️ Exhale slowly with a deep sigh—let it be as long and releasing as possible.
Try it out: If you're in a safe space, make your sigh audible and let it all go. If you're in public, try a silent sigh, breathing out as slowly and quietly as you can.
2. 7/11 Breathing
This is a great tool for older children and teens, especially when they feel anxious or stuck in repetitive worry loops. I first learned this technique in the Mindfulness in Schools Project training, and it’s incredibly effective.
⭐️ Breathe in for a count of 7.
⭐️ Breathe out for a count of 11.
Adjust the count to suit your comfort level—the key is making the exhale longer than the inhale. This focused breathing quiets the mind and helps bring awareness back to the present moment.
3. "I Can Do This" Mantra
Mantras help children develop a supportive inner voice—one that encourages rather than criticizes. When combined with movement, they become even more powerful, reinforcing a sense of strength and capability.
Try this simple mantra with movement:
Touch your thumb to your index finger: "I"
Thumb to middle finger: "can"
Thumb to ring finger: "do"
Thumb to pinky finger: "this"
Or, make it fun—sing it, stomp it, dance it! Kids love the playful approach, and movement helps embed the mantra into their nervous system, making it even more effective.
Give these techniques a try for yourself first. Notice how they make you feel—then share them with your little ones. 💛