Social Anxiety in College: Strategies for Classrooms and Dorm Living

Social anxiety is intense anxiety that happens in social situations or environments. It can cause overthinking, worrying about what others think, and avoiding social events or interactions.

For many students, social anxiety gets worse in college. Being away from home, adjusting to a new support system, making friends, and talking with professors independently can all add stress. In this post, we’ll explore social anxiety in college and I’ll share some strategies for managing college student anxiety, both in the classroom and in dorm life.

Understanding Social Anxiety in College

Social anxiety disorder involves intense fear or anxiety in social situations where a person may be exposed to scrutiny by others. Common symptoms include:

• Fear that their actions or anxiety symptoms will be negatively judged

• Anxiety triggered almost every time they are in social situations

• Avoidance of social interactions

• Fear or anxiety that is disproportionate to the actual situation

• Persistent fear, anxiety, or avoidance lasting six months or more

People with social anxiety often worry about being judged or rejected by others. It’s common to notice physical symptoms too, like a racing heart, sweating, or tightness in your chest. These feelings can make it tempting to avoid social situations altogether.

Social anxiety isn’t the same as being shy or introverted. It’s a stronger, more intense fear that something will go wrong in a social situation. Your body reacts as if it’s trying to keep you safe, even if there’s no real danger.

How Social Anxiety Can impact College Life

Social anxiety can make college harder than it needs to be. It might show up as:

• Avoiding classes or skipping lectures

• Struggling to participate in group projects or presentations

• Feeling nervous about emailing or talking with professors

• Having trouble connecting with roommates or making friends

• Skipping clubs, social events, or campus activities

• Feeling isolated, which can impact your overall mental health

Navigating the Classroom

Attending and participating in classes can feel really challenging when you’re experiencing social anxiety. Avoiding situations that make you anxious might feel safer in the moment, but the more you avoid them, the stronger your anxiety can become the next time you face a similar situation. Gradually building strategies to get more involved in the classroom can help you feel more confident.

I’m not saying you need to “throw yourself in the deep end” and talk to everyone in class right away. Instead, there are small steps you can take to navigate the classroom with more ease.

Strategies for Reducing Anxiety in Class

• Give Yourself Time to Prepare

  • Read the required texts before class.

  • Prepare a few questions in case you feel ready to raise your hand or start a conversation with a professor or peer.

• Choose a Comfortable Seat

  • Sit where you feel at ease, but notice if you’re avoiding social interaction.

  • Sitting in the back or at a table alone can feel safe, but try small steps toward participating in the classroom dynamic.

• Start Small with Participation

  • Participate in online discussion boards.

  • Visit office hours for one-on-one interaction.

  • Raise your hand when you know the answer to a question.

• Manage Group Projects

  • Clearly communicate the role you’d like to take on early.

  • Set boundaries and express your needs with your peers.

• Talk to Professors or TAs

  • Emailing is a good first step.

  • Office hours are ideal for one-on-one interactions.

  • If allowed, approach professors briefly after class. Even a short comment or compliment about the lecture can help you connect.

Start small and gradually increase your participation over time. Each step builds confidence and makes the classroom feel more manageable.

Living in Dorms and Making Connections

For many people, college is remembered for the friends they made along the way. But for someone with social anxiety, forming those connections can be challenging. Living with roommates can feel especially difficult. Interacting in shared spaces sometimes creates tension, even unintentionally, and can add stress to your housing situation.

Similar to the strategies for classrooms, the tips below focus on identifying your current boundaries and gradually putting yourself in social situations. This gradual exposure helps your brain and body learn that not all social interactions involve judgment, rejection, or embarrassment.

Strategies for Reducing Dorm Living and on Campus

• Identify Your Boundaries

  • Decide which nights you need to decompress and practice self-care.

  • Join one club that interests you rather than feeling pressured to join every club.

  • Choose social activities you feel comfortable with, like meeting a peer for coffee instead of hosting people in your dorm.

• Find Low-Pressure Social Opportunities

  • Join a biweekly club or organization.

  • Participate in a study group for your classes.

  • Attend dorm or campus events like monthly movie nights.

• Use Online Communities for Support

  • Connect with classmates or campus groups on social media.

  • Engage with online student communities to practice social interaction in a low-pressure way.

• Balance Social Engagement with Self-Care

  • Schedule quiet time during the day to recharge.

  • Journal to reflect on your experiences and progress.

Engaging with roommates and campus life can still be challenging—you won’t get along with everyone. But these experiences can be a helpful opportunity to learn what you want and need in a friend while navigating college.

Seeking Support

If anxiety is keeping you from attending classes, talking with professors or classmates, or doing the things you want to do in college, it might be time to get support. Virtual therapy is a flexible way to fit counseling into your busy schedule. If you’re attending school in Michigan and want to explore working together on managing college anxiety, feel free to complete my contact form to get started.

If you’re not in Michigan or want additional resources, your college or university likely has a student wellness center with referrals and support options. Check your school’s website for wellness centers, counseling services, or student support groups in your area.

Resources

• DSM-IV to DSM-5 Social Phobia/Social Anxiety Disorder Comparison. National Library of Medicine. (June 2016). https://www.ncbi.nlm.nih.gov/books/NBK519712/table/ch3.t12/.