Have you ever noticed…
- Your shoulders creeping toward your ears?
- Clenching your jaw?
- Holding your breath unconsciously?
- A knot in your stomach?
- Feeling restless or having difficulty sitting still?
- Your brain feels like it has too many tabs open?
If any of this sound familiar, your body may be sending you a signal that stress is building.
We often think of stress as something that happens in our minds, but our bodies usually notice it first. Tight muscles, shallow breathing, a racing heart, or a restless feeling are your body’s way of saying “Something needs my attention.”
Your brain and body are constantly communicating. Small changes in muscle tension, breathing or movement can be early clues that your nervous system is working harder than usual.
The good news? Learning to notice your body’s early signals and responding with simple healthy habits can make a meaningful difference. When we calm the body, the mind often follows. Sometimes the smallest pause can make a big difference.
The next time you recognize one of those signs, try one of these quick resets:
- Look Around: Slowly scan your surroundings. Notice the walls, the floor, the trees outside, or a familiar object nearby. After stressful events people often stay narrowly focused. Scanning your surroundings reminds your brain to take in the bigger picture, which can help your body begin to relax.
- Shake it Out: Shake your hands, arms or legs for 30 to 60 seconds. Many people find this helps release physical tension when stress starts to build. Brief movement also increases body awareness, making it easier to notice when stress is building.
- Try the Cross-Body Reset (Butterfly Hug): Cross your arms over your chest and slowly alternate tapping each shoulder or upper arm while breathing comfortably. The alternating, rhythmic tapping engages both sides of the brain and may help settle your nervous system, making it easier to feel calm and focused.
If stress continues to build or begins affecting your daily life, remember that the Responder Assistance Initiative is here to help. RAI provides free confidential behavioral health services for NCDPS staff and first responders throughout North Carolina. Contact RAI at 866-731-6901 to learn more or to sign up for services.
Free and confidential individual, couples and family counseling.
Phone: 866-731-6901
Monday-Friday: 7 a.m. - 7 p.m.
Saturday: 9 a.m. – noon
ncdps.gov/rai