Social anxiety is something many people experience. While some might describe university life as an opportunity to meet new people and make lasting connections, it’s easy to feel overwhelmed by the social expectations.

Many students feel socially anxious at university, and it's completely okay to feel anxious about social situations. You’re not the only one experiencing it, and there are ways to cope.

Why you might be feeling socially anxious

Social anxiety is a completely natural response to social situations, especially when those feel uncertain or overwhelming. You might worry about being judged, making mistakes, or feeling out of place. These feelings are common, but they don’t define who you are.

At university, social anxiety can feel even stronger. Meeting new people, joining clubs, or speaking up in class can all feel intimidating. Since university brings new and unfamiliar social situations, it’s completely normal for it to take time to adjust. Common symptoms of social anxiety include:

• Avoiding social situations whenever possible.
  
• Feeling anxious about everyday activities, like talking to classmates or making phone calls.
  
• Struggling to do things if you feel like people might be watching.
  
• Experiencing physical symptoms like nausea, sweating, or a racing heartbeat when thinking about social situations.
  

Social anxiety can be triggered by:

• Fear of embarrassment or being judged.
  
• Worrying about saying the wrong thing or standing out in a group.
  
• Past negative experiences, such as feeling rejected or misunderstood.
  
• Struggling to connect with others in unfamiliar environments.

It’s important to remember that social anxiety isn’t just about avoiding situations. It can happen even when you're in the middle of a social event, feeling like you don’t belong, even if you feel judged remember most people are focused on themselves rather than others.

Social anxiety is not the same as loneliness but can contribute to feeling lonely if it prevents you from trying new things or socialising.

What can I do to help now?

Overcoming social anxiety takes time, so be patient with yourself. It’s important to remember that taking small steps can make a huge difference. Here are some things you can try:

• Start small: If the idea of socialising feels daunting, begin with smaller, more manageable interactions. Try saying "hi" to a classmate or starting a short conversation with someone in your accommodation. Arrange to attend things with just one person you know or walk to lectures with a friend.
• Prepare in advance: If you know you’ll be attending a social event, try planning ahead. Think of a few topics of conversation or questions you can ask to take the pressure off thinking on the spot.
  
• Challenge your thoughts: If you start to feel anxious, remind yourself that everyone makes mistakes and no one is perfect. Try questioning your thoughts. What’s the worst that could happen? Often, we fear things that never actually happen, and our fear of the situation is worse than the situation itself.
  
• Practice relaxation techniques: Breathing exercises, mindfulness, and other relaxation techniques can help calm both your body and mind in stressful social situations. Try deep breathing or progressive muscle relaxation to ease physical tension.
  
• Remember that socialising is a skill: Just like any skill, socialising can be practiced and improved. Don’t be too hard on yourself if things don’t go perfectly. Celebrate the small successes.
  

If you find it challenging to socialise or go to things on your own the university offers supported activities for students in the same situation to come together in a safe space:

• Social Networking Group: is specifically aimed at students who are feeling isolated or are looking for a supportive environment in which to meet new people.
  
• Supported Social Groups: If your lived experience is making you feel alone or isolated, our Supported Social Groups offer a safe, understanding space to connect with others.
  
• Social Prescribing: offers ways to meet others in a supported environment over a shared activity, where there is no expectation that you have all the social skills and energy you maybe wish you had. The activities are always free too.
  
• Wellbeing Activities: The university offers free activities like cooking classes, dog walking, and gardening, great ways to improve your wellbeing while meeting new people.
  
• Get Active: matches you with a trained wellbeing buddy who can help you explore and attend any exercise-related activities/societies until you feel able to go alone.
  

Videos to help you manage social anxiety

These videos also offer helpful tips for overcoming social anxiety:

• 4 tips for managing social anxiety offers some practical steps you can take to combat social anxiety. (3 minute watch)
  
• 8 Signs you might have social anxiety explores some of the ways social anxiety presents itself. (5 minute watch)
  
• Why you feel anxious socialising is a TED talk by Psychiatrist Fallon Goodman that explores some practical solutions. (15 minute watch)

Apps and tools you can use

Our free Be Well app is full of practical tools which can help you manage your overall wellbeing. Charley the AI Wellbeing assistant can chat with you and recommend resources based on how you are feeling.

The Connect section of Be Well has suggestions and tools to help you create new habits to connect with others.

Podcasts you can listen to

Podcasts can be a great way to understand and explore social anxiety:

• Going out podcast is a quick and calming mindfulness podcast. (4 minute listen)
  
• Anxiety 7 day programme is a series of seven podcasts, spanning over seven days, focusing on anxiety.
  
• Interpersonal Skills Podcast discusses how to reduce self-consciousness by focusing on four key areas of interpersonal skills training. (11 minute listen)
• The Psychology of your 20's podcast has a befriending your social anxiety podcast. (36 minute listen)

Helpful websites

Here are some helpful resources to further support you with social anxiety:

• Student Space recommends 8 tips for overcoming social anxiety
  
• Centre for Clinical Interventions has social anxiety self help resources, information and workbooks.
  
• Anxiety UK has information and a factsheet on Social Phobia and social anxiety.
  
• The NHS social anxiety and social phobia page gives more detailed information on causes, symptoms and help.
  
• NHS Cumbria, Northumberland, Tyne and Wear have a self help guide for social anxiety. They also have a guide to help change your behaviour towards social Anxiety.

People you can talk to

If social anxiety is making it hard for you to feel connected at university, there are people and resources that can support you:

• Your Peer Mentor can offer advice, share their own experiences, and help you feel more at ease in social settings.
  
• B&NES talking therapies can offer therapy appointments to those registered with a doctor in Bath & North East Somerset.
  
• You can call the Be Well Talk Now phoneline on 0800 028 3766. This is available 24/7 and you can discuss your concerns with an Advisor.

If you need to speak to a professional about your wellbeing our Student Support Advice Team are available and offer in person appointments.

Final thoughts

Social anxiety can feel isolating, many people struggle with it, and there are practical steps you can take to start feeling more comfortable in social situations.

It’s okay to take things slowly and be patient with yourself. Each step you take towards managing social anxiety is a step towards feeling more confident in your ability to connect with others.

This page was created in partnership with students and Student Support.