With students starting Uni in Sheffield and beyound this week, here’s a helpful post on steadying social anxiety so you can find your feet.
A new chapter: exciting — and a bit scary
Leaving home and beginning university is a real adventure: new streets, new faces, new routines. It’s also normal to feel anxious — your body is trying to protect you in unfamiliar territory. We can help it settle, one small step at a time.
Ground your body first
If your anxiety try the grounding exercise below. They will help the day gets easier.
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Finger-breathing: trace up the side of your thumb as you breathe in, down the other side as you breathe out. Repeat for each finger. Quiet and quick — you can do it anywhere.
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5-4-3-2-1 grounding: notice 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, 1 you can taste.
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Soft belly: rest a hand on your stomach and breathe so your hand gently rises and falls.
Tip: save these in your phone notes as a mini ‘grounding card’.
Tiny steps beat big leaps
Perfection is a bully. Aim for doable and repeat.
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Anchor spaces: find one spot that feels okay (a quiet corner of the library or café). Spend 5 minutes there each day.
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If-then plans: “If I feel wobbly in a seminar, then I’ll finger-breathe for one minute and step outside for air.”
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One-conversation challenge: one sentence to one person daily (‘Morning’, ‘How’s your week going?’). That’s enough.
Settle the ‘firsts’
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Do a mini recce: find your lecture rooms the day before; try a short visit to the library.
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Arrive with a plan: decide where you’ll sit and where you’ll head for a breather if needed.
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Script the basics: “Hi, I’m new, I’m still finding my feet.” Keep it simple and true.
Finding your people
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Choose low-pressure options: small societies, hobby drop-ins, study groups.
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Go with a time limit: ‘I’ll stay 30 minutes.’ Leaving early is allowed.
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Use easy openers: ‘Is anyone going to the X talk?’ / ‘Do you know where the Y room is?’
Look after your energy
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Bookend your day: short walk, stretch, or cup of tea at the start and end.
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Sleep and food help steadiness. Caffeine and alcohol can make anxious systems more jumpy — notice what helps you feel settled.
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Movement matters: even 10 minutes outside can reset a busy mind.
Who to tell (and how)
You get to choose. A simple script helps:
‘I can get anxious in new places. If I step out for a minute, I’ll be back — it helps me focus.’
Share with one or two people you trust — perhaps a course mate, tutor, or halls mentor. Your uni’s wellbeing service and your GP can also support you.
When to consider counselling
If anxiety keeps shrinking your world or you’re avoiding most things, therapy can help you build steadiness and confidence at your pace. I work integratively and relationally — we’ll co-design small steps that fit you.
Gentle next step: if you’d like to talk, get in touch. We’ll start with what already helps and add one or two new tools.