If your college student is dreading an upcoming group project, you’re not alone in wanting to help them through it. I’m a psychologist who works with college students, and I’ve helped countless young adults navigate the intense social anxiety that can come with collaborative academic work.
Recent research from the 2024-2025 Healthy Minds Study shows that 32% of college students experience moderate to severe anxiety symptoms, with social anxiety being particularly prevalent. According to the Center for Collegiate Mental Health’s 2022 Annual Report, social anxiety is the area of distress that demonstrated the largest 12-year increase among students seeking services at college counseling centers nationally.
There are proven strategies that can help your student move from anxiety to confidence. Let’s break these strategies down together.
Watch: How To Manage Social Anxiety During College Group Projects
In this video, I share five practical tips that have helped my clients successfully navigate group projects despite social anxiety.
You can watch the video above or read the summary below.
Understanding What Your Student Is Going Through
Social anxiety around group projects isn’t just about feeling nervous. Your student might be experiencing:
- Physical symptoms like nausea or vomiting before class
- Worrying about what to say or fear of being judged
- Dread that starts weeks or even months before the project begins
- Concern about whether they belong in their group, especially if others already know each other
These feelings are valid and more common than you might think. Thankfully, there are concrete strategies that can help.
5 Strategies to Help Your Student Manage Group Project Anxiety
1. Remind Them They Belong
One of the most powerful things you can tell your anxious student is this: they belong in that classroom and in that group. Whether the teacher assigned groups or students self-selected, your kid has earned their place there.
Power dynamics often exist in group settings—who knows whom, who’s friends with whom. But regardless of how the group formed, your student deserves to be there. Encourage them to show up and “act as if” they belong, because they do.
2. Teach Them Body-Based Coping Tools
Anxiety lives in our body, not just in our thoughts. Help your student learn physical techniques to manage their nervous system:
- Box breathing: Breathe in for 4 counts, hold for 4, exhale for 4, hold for 4
- Grounding technique: Press their feet firmly into the ground while taking deep breaths
- 5-4-3-2-1 method: Name 5 things they can see, 4 they can touch, 3 they can hear, 2 they can smell, and 1 they can taste
These tools help shift the body out of fight-or-flight mode and back into a calmer state. If they’re open to it, you can practice one of these tools with them over a phone or Facetime call.
3. Help Them Reframe Their Self-Talk
Anxiety creates unhelpful thought patterns. Be curious about your student’s experience to help them identify what they’re actually telling themselves about the group project. Common anxious thoughts include:
- “They’re going to think I’m stupid”
- “I have nothing to contribute”
- “Everyone will judge me”
Then, help them develop more accurate and helpful alternatives:
- “They’re probably not thinking about me—everyone’s focused on themselves”
- “I can show up and see what ideas come to mind”
- “I’ve done group projects before and gotten through them”
Instead of telling them these new thoughts, prompt them to come up with more accurate and helpful self-talk themselves.
Here’s how to say it:
“Hmm, sounds like your self-talk around this is pretty harsh. What could you tell yourself that would be more helpful?”
or “I’m wondering if there’s some self-talk that would help you through this”
or “Let’s try to think of a new thought you could tell yourself”
This is more like guided discovery, rather than you going into fix-it or lecture mode. If they can’t think of any thoughts, it’s okay to suggest one or two as examples. Follow those up with “I don’t know–what do you think would be better?”
4. Encourage Small Social Exposures
The most effective long-term strategy for overcoming social anxiety is gradual exposure—facing fears one small step at a time. Suggest that your student practice brief social interactions in class:
- Ask someone for a pen
- Compliment a classmate’s outfit or accessories
- Make a comment about the weather or the assignment
These micro-interactions help the brain learn that social situations aren’t threatening and build confidence over time.
5. Support Practical Preparation
Preparation reduces anxiety by creating a sense of control. Encourage your student to:
- Complete required readings so they’re knowledgeable about the project topic
- Jot down a few ideas or questions before the first group meeting
- Identify their strengths (writing, design, organization, research) and communicate how they can contribute
Being prepared doesn’t mean being perfect—it just means showing up with something to offer.
When to Seek Additional Support
Students with social anxiety often experience co-occurring issues including generalized anxiety, depression, academic performance concerns, and difficulty with friendships or loneliness/isolation.
If your student’s anxiety is significantly impacting their ability to attend class, complete assignments, or maintain relationships, it may be time to seek professional support.
Many colleges offer counseling services, and online therapy has become increasingly accessible for students who prefer that format.
You Can Make a Difference
As a parent, you play a crucial role in helping your student develop resilience and coping strategies. Your understanding, validation, and practical support can be transformative during challenging times like group projects.
The skills they learn now—managing anxiety, reframing thoughts, and facing fears gradually—will serve them throughout their academic career and beyond.
Free Training for Parents
If you want to learn more about how to support your anxious or stressed college student, I invite you to watch my free training specifically designed for parents.
Free Training: Help Your Student Move Forward With Their Next Steps
Here are three keys you’ll learn in the parent training:
1️⃣ How happiness can actually be a harmful goal (and what to do instead so your student can have a successful, fulfilling adulthood)
2️⃣ The psychological superpower that prevents meltdowns and helps students do hard things
3️⃣ The little-known tool that can help students live a normal life (regardless of whether they ever find a root cause of their anxiety)
You’ll learn about these three keys, how to help your student move forward, and how our online program can help.
Access the free parent training here →
Dr. Parke is a licensed psychologist who has been serving students since 2005. She completed her internship and fellowship training at the Children’s Hospital Los Angeles. She has spent thousands of hours directly serving students as their therapist, including in her private practice. She also has ten years of teaching experience as a university psychology professor.