“I Have No Friends”: Steps You Can Take As A College Student

Feeling like you have no friends, especially in college, can be disheartening. Many students struggle with making and keeping connections, which can be difficult—particularly in this phase of life. However, you're not alone in this experience. Sometimes, it's about improving your social skills or simply finding the right opportunities to meet new people. In any case, you can often start by doing activities you enjoy to connect with like-minded individuals. Learn more about loneliness and making friends as a college student by reading on.

Loneliness and its effects on mental health

Loneliness can significantly affect mental health. For example, when you are isolated, research suggests that your body may produce more cortisol, a hormone linked to stress. Higher cortisol levels may impair your cognitive functions and make it harder to think clearly.

Depression is another common potential consequence of chronic isolation. It may develop in part because loneliness can disconnect you from life and reduce your sense of purpose. Without new or old friends to talk to, it may be harder to find joy in daily activities.

Anxiety often accompanies loneliness. Social isolation can make you overthink social interactions and worry about not having real friends. This constant worry can make it more difficult to interact with others, creating a cycle of loneliness.

Constantly feeling lonely can also lead to low self-esteem. When you don't have a friend or a support system, you may start to develop the false belief that you're not worthy of friendship. This negative self-image can further alienate you from potential connections.

Why it may be difficult to make new friends in college

You may also have certain personality traits that might make it more difficult to start conversations and make new friendships, particularly in a college setting. For example, people who are more introverted or shy might struggle more with making connections. This doesn't mean they don’t want friends or can’t make them; it just means they may find the process more intimidating or may not feel naturally equipped for the ways friends are often made in a college setting.

Past experiences can also play a role. If someone has had negative experiences with friendships, they may be hesitant to open up again. In other words, previous hurt or fear of rejection might stop you from trying to meet or get close to new people. In addition, busy schedules can interfere with opportunities for socializing. Many college students juggle classes, work, and other commitments, leaving little time for socializing. 

Ways to be more socially active in college

College often has the potential to be a time for building connections and creating lasting friendships. Here are some practical strategies that may help you be more socially active and make friends on campus.

Join clubs and organizations

Joining clubs and organizations is a potential way to meet other students who share your interests. Many colleges have various clubs, ranging from academic groups to hobby-based organizations. Being part of a club may help you connect with like-minded people and participate in activities that interest you. Clubs often host events and meetings, providing regular opportunities to socialize—which can lead to forming close friends or even finding a best friend who enjoys the same things.

Attend campus events

Attending campus events is another way to meet new people. Colleges often organize events such as concerts, movie nights, and festivals. Participating in these events may allow you to spend time with peers in a relaxed setting, providing a chance to start conversations and build connections. For someone feeling shy or new to the college experience, attending events may be a more approachable way to ease into a more active social life.

Participate in study groups

Study groups can be valuable for both academic success and socializing. Joining or forming a study group can help students meet classmates and develop a sense of teamwork. Study groups provide a structured environment where students work together toward common academic goals. 

Volunteer

Volunteering is another way for students to get involved and meet people. Many colleges offer opportunities to volunteer in the local community. Doing community service can connect you with others who are passionate about making a difference. This shared mission often has the potential to lead to the formation of close bonds.

Take part in intramural sports

Participating in intramural sports can be a fun way to stay active and meet new people. Intramural teams are usually open to all skill levels, making it easy for anyone to join. Playing sports may help students build teamwork and camaraderie. The regular practice and games provide consistent opportunities to interact and form friendships.

Use social media for campus connections

Social media may be a powerful tool for connecting with peers. Joining campus groups on platforms like Facebook or Instagram can allow you to stay updated on events and activities. Participating in these online communities may help you find like-minded people and plan meetups. 

Attend workshops and seminars

Workshops and seminars may offer valuable learning experiences and chances to meet others. Colleges often host sessions on various topics, from career development to personal interests. Attending these events is a potential way to network and have meaningful conversations. These environments are also more intimate in many cases, potentially making it easier to connect with others who share similar interests.

Become a mentor or tutor

Becoming a mentor or tutor allows you to share your knowledge and help others. This role not only lets you help fellow students with their academic success but may also support you in building connections. Mentors and tutors often form close relationships with their mentees. 

Balancing academics and a social life 

Balancing academics and a social life can sometimes be difficult. One approach is to create a schedule that includes both study time and social activities. Using a planner or a digital calendar can help you keep track of deadlines and social events.

Another strategy is to prioritize tasks. For example, you might focus on completing your most important assignments before going out for social activities. That way, you can enjoy your time with friends without worrying about unfinished academic work.

Meal prepping may also help save you time. Instead of cooking every meal from scratch, you might prepare meals in advance when possible. This will free up time for both studying and socializing and can help you stick to healthy habits.

Self-care is also important. Getting enough sleep, eating nutrient-dense meals often, and exercising regularly can boost your energy and focus. Taking care of your physical and mental health may allow you to perform better academically and enjoy your social life. 

When necessary, remember it's okay to say no to social events if you have a pressing academic commitment. True friends will understand and support your need to study.

Feeling alone?

Talk to a counselor about building connection

Resources for student support

It can be difficult to experience loneliness or a sense of isolation in college, and this time of life can come with other mental health challenges too. If you’re looking for mental health support, there are various resources available, including:

• Counseling on campus: Many colleges have a health center on campus, and these centers often offer mental health resources. If counseling or therapy is not available through your school directly, you may still be able to receive a referral or help finding an off-campus provider by contacting your school’s health center.
• Your local community mental health center: Many areas have these types of health centers, which may offer affordable and even free health services for local residents and students. For those who aren’t able to get support through their school, these clinics may be a viable option.
• The Mental Health Coalition College Toolkit: This online toolkit offers a variety of resources designed to help college students care for their mental health. From a regular newsletter to articles to a vast resource library, there’s a wealth of helpful information on the toolkit website.
• Helplines: For students who need more immediate mental health support, it may be helpful to be aware of hotlines like the Crisis Text Line and the National Suicide Prevention Lifeline. 
• Online therapy: With a platform like BetterHelp, you can get matched and then meet with a licensed therapist virtually from anywhere you have an internet connection so you can receive direct, tailored support for the challenges you may be experiencing.

Research suggests the effectiveness of online therapy in treating various mental health challenges in college students, such as depression and anxiety. For example, one study indicates that participants experienced significant improvements in symptoms of generalized and social anxiety after online video counseling.

Online therapy platforms like BetterHelp may provide a more convenient option for students seeking mental health support. BetterHelp allows users to connect with licensed therapists through video calls, phone calls, or messaging. By offering a range of communication methods, it’s possible to accommodate different preferences and schedules, helping students receive the care they may need without the added stress of fitting traditional therapy sessions into their busy lives.