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Friendship Anxiety? Let’s Get You Feeling Better

Friendship anxiety is a condition characterized by a persistent fear of social situations and interactions. Individuals with social anxiety often experience intense worry, self-consciousness, and a fear of being negatively judged or embarrassed in social settings.

Friendship Anxiety

You may have clicked on this article because you’ve been struggling. I totally it. When you struggle with friendship anxiety, it’s like there’s never a sense of solid ground underneath you. 

You may have asked yourself questions like do they still want to hang out with me?  Did they cancel plans because they don’t really want to be my friend?  Maybe you get nervous before hanging out with your friends, or you replay the conservations you had the night before because you are worried you said something wrong. These are just some of the thoughts that may have gone through your mind when navigating friendship anxiety.  There is good news though – you are definitely not alone, and there are ways out of friendship anxiety. 

three friends taking a picture together
3 friends around the table enjoying their time together


Friendship anxiety is a form of social anxiety and can manifest in various ways. It can be that constant replay of conversations in your mind, the fear of being judged or rejected, or the unease you feel during social interactions. These swirling thoughts in your mind can lead to avoiding social situations or feeling a constant sense of discomfort when trying to connect with others.  



Many times these fears come from a deeper place – that time in your life when you didn’t get the support you needed.  Perhaps this was a childhood experience or a teenage experience when you needed support the most.  

Friendship is a state of affection and trust between two people. It is a fundamental human need, but not everyone has had the benefit of experiencing this – that’s when friendship anxiety can show up.  It’s a fear that is rooted in past experiences.

four friendship outside sitting down and enjoying each others company


To overcome friendship anxiety, there are certain things you can do to help yourself.  Just like any other relationship, friendships can sometimes come with their own set of anxieties and uncertainties. The best way to navigate these is by practice.  Make an effort to engage with your new or potential friends despite any fear, and connect with others.  

  • Go out of your way to create new experiences can help you to place less emphasis on a couple of friends, and form a broader picture of what different types of friendship can look and feel like. 
  • Prioritize self-care and engage in activities that bring you joy and reduce stress. Taking care of your overall well-being can boost your confidence and help you navigate social situations with more ease.
  • Do some things solo, or with someone you don’t know as well, who shares a similar interest.  Seek out friendships with people who make you feel accepted, valued, and supported.  Perhaps a shift might be needed in your circle, or it might need a little enhancement – find friends who create a safe space for you to be yourself.
  • Talking to a therapist can also be super helpful.  A therapist can help you get to the bottom of your friendship anxiety, identify the root cause of it, and help you find ways to heal so that relationships in your life carry on with more ease.   
  • Consider opening up and communicating your fears and worries with your friends. True friends will embrace you for who you are and provide the empathy and support you need. 
Remember, you are not alone in experiencing friendship anxiety, and by taking proactive steps and building meaningful connections, you can navigate these challenges and foster fulfilling friendships.