Stress doesn’t always look like panic or feeling overwhelmed all the time. Sometimes it shows up in quieter, less obvious ways that are easy to overlook.
Stress can affect us emotionally, physically, and behaviorally. You might notice changes in mood or motivation, tension or fatigue in your body, or shifts in sleep, focus, or habits. These are common responses to ongoing demands—not signs that something is wrong with you.
Take a moment to notice how stress shows up for you:
- Emotional signs like irritability, feeling overwhelmed, or low motivation.
- Physical signs like headaches, muscle tension, or changes in sleep or appetite.
- Behavioral signs like procrastination, withdrawal, or difficulty concentrating.
The goal isn’t to judge yourself for feeling stressed—it’s to notice with curiosity. Awareness is the first step toward caring for yourself. Checking in with how stress shows up can help you respond with support, rest, or connection when you need it most.
Small ways to respond to stress
- Slow your breathing. Try breathing in for a count of four and out for a count of six for a minute or two.
- Move your body. Even a 10-minute walk can help clear your head.
- Protect the basics: sleep, regular meals and water.
- Talk to someone you trust, like a friend, family member, RA or mentor.
- Break a big task into smaller pieces and focus only on the next step.
When stress is more than stress
Stress that sticks around for weeks, or that gets in the way of classes, work or relationships, is a good reason to reach out. The same is true if you notice signs of anxiety or depression, like constant worry, feeling hopeless or losing interest in things you usually enjoy.
If you are in crisis or having thoughts of harming yourself, call or text 988 any time, or call CAPS at 919-966-3658, available 24/7.
Resources at UNC
- CAPS: brief therapy, group therapy and a 24/7 phone line.
- Retrain Your Brain: a four-session CAPS workshop series with tools for anxiety and low mood.
- Student Wellness: health education, peer groups and wellness coaching.
- Healthy Minds Program App: a free mindfulness app for college students.