College is a time where you can find lifelong connections, but between the whirlwind of classes, friends, and dating, it can be easy for anxiety to sneak into your relationships. You feel the pressure to fit in, meet expectations, and navigating new social dynamics can make connections feel overwhelming.

With friendships, it is important to set realistic expectations. You don’t have to be available 24/7. It is healthy to take breaks and recharge your social battery. Openly communicate when you are feeling overwhelmed, and chances are, your friends may have felt similarly. It is also important to limit comparing your social life to others, and focus on making genuine connections.

Anxiety can make romantic relationships feel like there is a lot of uncertainty. When those “what if” thoughts start to spiral, try using a defusion statement like, “I’m having the thought that something is wrong between us. It may or may not be true. I don’t need to know right now.” This helps you to notice the thought, without immediately believing it. Practice self-soothing through deep breathing, journaling, or grounding exercises to calm your body or mind. It is also important to maintain independence by keeping your own hobbies and friendships. This balance builds confidence and can reduce anxiety surrounding the relationship.

Building connections in college is about growth, not perfection. Leading with honesty, balance, and self-awareness, can create space for connections that support your mental health and help you feel grounded, even when life feels uncertain.