As a student, we have all experienced that feeling of nervousness or excitement before a big test or presentation. That fluttery, uneasy feeling in our stomach is often referred to as having “butterflies in the stomach”. While it can be an uncomfortable sensation, it’s important for students to understand what causes this feeling and how to manage it.

Butterflies in the stomach are caused by the body’s “fight or flight” response, which is a natural reaction to stress or fear. When we feel nervous or anxious, our body releases adrenaline and cortisol, which can lead to physical symptoms such as sweating, gastrointestinal distress, and increased heart rate.

Teaching students about butterflies in the stomach can help them recognize and manage their emotions, particularly during high-stress situations such as exams or presentations. Here are a few strategies teachers can use to help students understand and cope with this sensation:

1. Normalize the feeling – Start by letting students know that it’s normal to feel nervous or anxious before a big event. Empathize with their feelings and let them know that everyone experiences butterflies in the stomach at some point in their lives.

2. Encourage deep breathing – Deep breathing is one of the most effective ways to calm the body’s “fight or flight” response. Teach students to take slow, deep breaths from their diaphragm, inhaling through their nose and exhaling through their mouth.

3. Positive self-talk – Encourage students to replace negative thoughts with positive ones. Help them identify any negative self-talk (“I’m going to fail this test”) and replace it with positive affirmations (“I am prepared and capable”).

4. Distraction techniques – Sometimes, distracting oneself from nervous thoughts can be helpful. Teach students to use distraction techniques such as focusing on a calming image or listening to calming music.

5. Mindfulness – Mindfulness techniques, such as meditation or yoga, can help students become more aware of their thoughts and feelings. Encourage students to practice mindfulness techniques when they feel overwhelmed or anxious.