Setting up the semester for success—together
Welcome back to campus, Tar Heels. As the semester begins, you may be feeling excited, overwhelmed, or somewhere in between. However you’re arriving to this moment, CAPS is here to support your mental health and well-being.
A new semester brings new routines, classes, relationships, and expectations. It also offers a chance to pause, reflect, and reset. You don’t need to aim for perfection. Instead, focus on goals that are realistic, flexible, and supportive of your emotional health.
Looking Back to Move Forward
Before diving into the semester ahead, it can be helpful to reflect on last term—not to judge yourself, but to better understand what you need moving forward.
Consider the following questions:
- What helped me cope with stress last semester?
- What moments felt especially overwhelming?
- When did I feel emotionally supported or connected?
- What’s one thing I’d like to approach differently this time?
Success isn’t about feeling good all the time. It’s about noticing what supports your mental health, helps you recover from stress, and allows you to keep going—even when things feel hard.
Setting Intentions (Not Pressure)
As the semester begins, consider setting one or two intentions rather than a long list of expectations for yourself. Intentions work best when they are realistic and grounded in your current capacity.
Examples might include:
- Practicing self-compassion when things don’t go as planned
- Reaching out for support earlier when stress or emotions start to build
- Building in time to pause, reflect, or check in with yourself
When setting goals, focus on small, specific actions you can take. Change happens gradually, and support can make the process feel more manageable.
How CAPS Can Support You
CAPS provides a range of mental health services to support students throughout the semester, including:
- Same-day support for urgent mental health concerns
- Individual counseling and group therapy
- Workshops and skill-building groups focused on coping, resilience, and connection
- 24/7 crisis support
You don’t need to be in crisis to reach out. CAPS is here to help you navigate stress, emotions, relationships, and transitions—at any point in the semester.
Part of Healthy Heels
CAPS is part of Healthy Heels, a collaboration to support your whole self. Healthy Heels includes:
Campus Health
Medical care, preventive services, and support for your physical health.
Student Wellness
Wellness coaching, stress management, sleep support, and skill-building resources.
Heels Care Network
A coordinated set of campus resources to help you find support when life feels overwhelming—academically, personally, or emotionally.
These services are confidential, student-centered, and free or low-cost. You don’t need to have everything figured out to get support.
You Don’t Have to Do This Alone
College comes with challenges and transitions, and everyone needs support at times. Reaching out doesn’t mean something is wrong—it means you’re taking care of your mental health.
Whether you’re seeking counseling, same-day support, workshops, or help figuring out next steps, CAPS and Healthy Heels are here for you.
This semester, remember:
- It’s okay to start where you are
- It’s okay to ask for support
- It’s okay to take things one step at a time
Welcome back to campus. CAPS is here to support you this semester.