How to overcome phone anxiety

How to Overcome Phone Anxiety: A Complete Guide 

Overcoming phone anxiety is not an easy process, but it’s certainly one that can be done. It takes time, effort, and determination; however, with the right strategy, it’s possible to move past any fear and hesitation you have when it comes to making a call. This guide is designed to provide you with helpful tips and advice for conquering your phone anxiety and speaking with confidence.

What Is Phone Anxiety? 

Phone anxiety is an irrational fear of speaking on the phone. It can cause physical symptoms such as sweating and a racing heartbeat, and psychological symptoms such as feeling overwhelmed and nervous. Phone anxiety can range from a mild discomfort during conversations to full-blown panic attacks.

Common Causes of Phone Anxiety 

Knowing why you’re feeling anxious can be a great place to start when trying to conquer your phone anxiety. Common causes of phone anxiety include:

• Performance anxiety: This type of anxiety is caused by the fear that you won’t be able to successfully and confidently handle a phone call.

• Fear of judgment: Some people fear judgment from the person on the other end of the phone, and this leads to anxiety.

• Fear of rejection: People may also be anxious about being rejected during a phone call.

• Low self-esteem: Those with low self-esteem may feel overwhelmed, believing that they don’t have the skills or capabilities required to make a phone call.

• Biological factors: Some people may have a biological predisposition to think negatively about phone conversations which can result in anxious feelings.

10 Tips to Conquer Phone Anxiety

1. Acknowledge the Anxiety: The first step in overcoming your phone anxiety is to first acknowledge that you are feeling anxious. Recognizing that you experience phone anxiety can help you to accept your feelings of anxiety and move forward.

2. Set Goals: Setting goals can help motivate you to work on your phone anxiety. Make sure to set small, realistic goals and track your progress to see how far you have come.

3. Practice Breathing Techniques: Deep breathing is a great tool for easing anxious feelings. It can help to reduce tension, relax the body, and bring clarity to the mind.

4. Break It Up: It can be intimidating to pick up the phone and make a call, especially if you are feeling anxious. Breaking up phone calls into smaller chunks can help make the process more manageable.

5. Think Positively: Positive thinking is a great way to tackle phone anxiety. Before dialing, try reminding yourself that you are capable of making the call, and that you have something valuable to say.

6. Get Comfortable: Staying calm during a phone call is essential. Try to find a comfortable spot where you can make the call. This can help to take the focus off of feeling anxious and instead help you to focus more on the conversation.

7. Prepare Ahead: Think of a few conversation starters or topics that you can bring up during the phone call. Being prepared will help to reduce the likelihood of feeling overwhelmed or tongue-tied during the conversation.

8. Have a Script: It can be helpful to write down a script of what you want to say ahead of time. That way if you are feeling overwhelmed during the conversation you can refer to the script to help bring you back on track.

9. Speak Slowly: When making a phone call, it’s important to speak slowly and clearly. Taking your time and enunciating your words can help to reduce anxiety and ensure that both you and the other person understand what’s being said.

10. Be Kind To Yourself: Lastly, be kind to yourself. It’s natural to feel anxious about making phone calls. You may not get it right the first time, but don’t be too hard on yourself. Keep trying and know that each time you make a call, you are conquering your phone anxiety one step at a time.

Additional Steps to Conquering Your Phone Anxiety 

• Talk to Someone: Connecting with a trusted friend or family member can help ease your anxiety. It can be helpful to practice making phone calls with them, or just simply talk about the things that make you anxious.

• Join a Support Group: Joining a support group can be a great way to connect with others who are also dealing with phone anxiety. Through the support of others, you can learn techniques to help conquer your phobia and build confidence when it comes to making phone calls.

• Consider Cognitive Behavioral Therapy (CBT): CBT is a popular form of psychotherapy that has been shown to be effective in treating anxiety, stress, and phobias. A therapist will help you to identify and change distorted or unhelpful thought patterns and behaviors that may be contributing to your anxiety.

• Try Technology: Technology can be of great assistance when you are overcoming phone anxiety. For example, you can use video conference platforms such as Skype or FaceTime as an alternative to making a traditional phone call. Additionally, you can also use messaging apps to send texts or emails instead.

• Take Baby Steps: Remember to take things step by step and go at your own pace. Don’t expect to be free of all phone anxiety immediately. It takes time and patience to work through this process.

Phone anxiety is a very real and common struggle, but it doesn’t have to control you. With practice and the strategies outlined in this guide, you can start to break down your fears and move closer to becoming a confident phone speaker. Keep going, one step at a time—you can do this!