Mindfulness in fostering: a powerful duo for resilience & reflection

Mindfulness isn’t just a wellbeing buzzword – it’s backed by evidence. The Mindfulness in Schools Project (in partnership with Exeter University) shows that when practiced regularly, mindfulness can:

• Reduce stress, anxiety, and emotional reactivity
• Improve self-esteem, sleep, and emotional regulation
• Boost attention, empathy, and decision-making

In short: it helps both adults and young people function better emotionally, socially, and even cognitively. This makes it especially powerful in fostering, where emotional regulation, consistency, and compassion are key.

Here’s the science-y bit: mindfulness can physically change the brain. The amygdala – the part of the brain responsible for the fight/flight/freeze response – becomes less reactive after regular mindfulness practice. Meanwhile, the prefrontal cortex (responsible for decision-making and emotional regulation) strengthens its connection to the amygdala. So yes, mindfulness literally rewires the brain for calmer, more thoughtful reactions. Cool, right?

You don’t need to sit on a cushion chanting “om” to be mindful. Ever tried mindful eating? It’s about slowing down, really tasting your food, and noticing your body’s signals. This can help with digestion, emotional eating, and reconnecting with gratitude. It also teaches you to listen to your body – something many of us have forgotten to do.

The session also explored something deeper: how our identity, privilege, and experiences shape the way we see the world – and the children we care for. Using the Social GRACES model (Gender, Geography, Race, Religion, Age, Ability, Class, Culture, etc.), we explored how to notice our assumptions and be more open, reflective carers.

Mindfulness supports this reflection. When we pause to become aware of our internal reactions, we can better understand what’s ours and what belongs to someone else. We become more reflexive – not just aware, but able to shift how we show up in relationships.

Mindfulness helps you:

• Stay calm during conflict or emotional moments
• Model emotional regulation for young people
• Avoid burnout and secondary trauma
• Reflect more deeply on your own values, reactions, and relationships

As a foster carer, you are often the calm in the storm. Mindfulness won’t stop the storm – but it can help you stay anchored when things get rough.

Start small. Try:

• 1-minute breathing pauses during the day
• Eating a meal mindfully (no phone, just taste)
• Noticing your thoughts and letting them pass without judgement

You might also explore guided mindfulness apps or join one of Lika’s mindfulness-based training sessions.

In a world that demands constant doing, mindfulness reminds us of the power of simply being. For foster carers, that presence can change lives—your own and those of the children you care for.

If you’re a current carer, we invite you to try one new mindfulness practice this week. If you’re considering fostering, know that we’ll walk beside you – not just with practical tools, but with powerful self-care strategies too.

Ready to breathe and begin?

Lika is a therapeutic fostering agency, rated Outstanding by Ofsted. Every decision we take is based on Systemic Family Therapy principles. That means relationships, openness and honesty are at the heart of everything we do. All Lika foster carers receive extensive training in Systemic Family Therapy principles and therapeutic parenting techniques.

It’s similar to the training a newly qualified social worker receives (although not quite as technical) — so you’ll be fully prepared for your first placement and be viewed as a professional foster carer in your own right.

Being a Lika foster carer means always receiving specialised and consistent support from our expert team of professionals.

Your support will include:

• 1 to 4 weekly supervisions with your supervising social worker to talk through and understand the needs of your young person
• 24/7 out-of-hours access to one of the Lika team, so you’re never unsupported if things feel difficult
• Access to Lika’s team of skilled and knowledgeable Systemic Psychotherapist Consultants and Systemic Social Work Practitioners, who are never stuck for ideas on how to support
• Virtual monthly foster carers support meeting, led and chaired by experienced foster carers
• Virtual fortnightly Therapeutic Family Consultations, facilitated by one of our psychotherapists and open to all our agency’s foster carers
• Membership to the National Association of Therapeutic Parents and The Fostering Network
• Life coaching for foster children, birth children and foster carers
• Our Mentor Support Scheme, which partners new foster carers with more experienced foster carers
• Free training for fostering support networks. (Your family and friends are welcome to join any of the training Lika offers.)
• Access to Lika’s support workers, depending on the level of need for the young person
• Access to Lika’s Educational Consultant, who can offer ideas and advocacy in supporting young people to achieve in education
• Help from Lika’s Systemic Social Work Practitioners/Therapists, who can undertake skilled direct work without waiting lists for the Child and Adolescent Mental Health Service (CAMHS)
• 14 to 21 days of paid respite (depending on complexity) to recharge your batteries and have some space for self-care.

If you’re in south or east London and you’re interested in becoming a foster carer, give the helpful team at Lika a call on 020 3370 0987. We’re here to answer all your questions.

We’re currently in: Barking and Dagenham, Barnet, Brent, Bexley, Bromley, Camden, City of London, Croydon, Greenwich, Hackney, Hammersmith and Fulham, Ealing, Haringey, Islington, Kensington and Chelsea, Lambeth, Lewisham, Merton, Newham, Redbridge, Southwark, Sutton, Tower Hamlets, Wandsworth, Westminster, Enfield, Harrow, Havering, Hillingdon, Kingston upon Thames, Richmond upon Thames, Waltham Forest, Harrow and Essex.