How to Get Rid of Phone Anxiety

Do you ever have to make a phone call and silently hope that the person you’re calling doesn’t pick it up?

If this is the case, you may be experiencing phone phobia.

But do you know how to get rid of phone anxiety?

Such apprehension stems from fear, no matter what type of anxiety you’re dealing with. Fear of making a phone call is the issue here.

When our phone rings, some of us jump to answer it right away, while others get nervous just thinking about it.

In a time when our phones are always with us, this might be considered ironic.

However, it’s also a debilitating affliction that can have personal and professional consequences, leaving you unable to carry out your daily tasks.

You need not worry, however. Like any other phobia, phone anxiety can be overcome. Just follow these simple steps.

how to get rid of phone anxiety

What Does Phone Anxiety Mean?

Phone anxiety, also known as Telephobia, is the fear of talking on the phone.

Many people find phone calls to be a nuisance. Being concerned about it rather than anxious is a different thing.

However, almost 80 percent of millennials are anxious when their phone rings, compared to just 40 percent of baby boomers, according to a UK survey in 2019.

As a result, more than 60 percent of millennials intentionally ignore phone calls rather than deal with the awkwardness of talking on the phone.

According to another study, people who are constantly on the phone prefer texting.

For them, it’s a more natural and expressive way to communicate.

It’s fun to joke around via text or email.

Vocal communication, in contrast, can be difficult, requiring confidence and charisma.

Before sending a message, consider what you want to say and make any necessary edits.

It’s up to you whether you want to be casual or formal.

Since the other party cannot see your face, you may even grow in self-assurance and be more willing to voice your opinions.

People who are overly sensitive or suffer from social anxiety may benefit greatly from this, as a way of building towards vocal communication.

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What Is The Root Cause Of Cellphone Anxiety?

There is a chance that you may be self-conscious about your voice or unsure of how to read the other person’s body language in a conversation.

On the phone, we rely solely on our voices to communicate.

As a result, we’re missing out on crucial aspects of communication, such as body language.

This disconnect puts us at a disadvantage and causes significant discomfort for some people.

Anxiety sufferers may find it difficult to make a phone call because of this.

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Symptoms And Signs Of Phone Anxiety

Social anxiety disorder (SAD) is more common in those who suffer from phone anxiety, but it can affect anyone.

Examine your symptoms first if you’re worried that phone calls are causing you stress.

Anxiety Over The Phone Can Manifest In A Variety Of Ways.

  1. You try to avoid receiving or making phone calls from others.
  2. You’re slow to return phone calls.
  3. You obsess over what you’ll say and what was said before and after the call.
  4. You’re afraid of looking foolish.

Physical Signs And Symptoms Are Also Possible:

  • Shortness of breath and an elevated heart rate
  • Nausea
  • Shaking
  • Difficulty focusing

Although these signs and symptoms may be worrying, anxiety is a problem that affects a large number of people.

Therefore, don’t be afraid to seek help from a professional if you need it.

Phone anxiety can be overcome with the help of a dedicated coach or therapist.

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How To Get Rid Of Phone Anxiety

There’s no better time than the present to face our fears.

Therefore, here are some tips on how to deal with such a phobia.

1. Make a Phone Call

It may seem obvious, but this is where it all begins.

Experimenting with exposure therapy is the only way to overcome your irrational fears.

You’ll feel more at ease on the phone the more you use it.

2. Embrace a Positive Outlook on Life

Smiling physically relaxes and uplifts your mood.

Try to use empowering body language while speaking to put you in a more positive frame of mind.

You can use positive visualization or reframing techniques to diminish your fears surrounding picking up the phone.

3. Don’t Overthink It

Anxious people tend to over-analyze everything.

There is nothing wrong with someone saying something you didn’t expect.

Be wary of reading too much into what they say because we’re missing the nonverbal signals that reveal their true feelings.

Put the phone down and get to work on something else.

4. Stay Curious

Preparing your thoughts is a good idea, but don’t get too bogged down in the details.

There is always the possibility that a conversation will take a different path than the one originally intended.

Be curious and open-minded.

Keep your notes close at hand, but be willing to go with the flow.

5. Don’t Beat Yourself Up

Keep in mind that you don’t have to answer the phone all of the time.

If sometimes your anxiety prevents you from engaging in phone conversation, be kind to yourself.

You can always call the person back when you’re in a better state of mind, or if it’s important, they’ll undoubtedly try again another time.

6. Treat Yourself to a Reward

A phone conversation is a big deal for people with phone anxiety.

Give yourself a high-five!

Take a break and do something you enjoy, whether it’s relaxing or self-care.

Celebrations of personal growth are always appropriate.

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The first step is to recognize your limitations.

Only by focusing on the areas in which we need to improve can we achieve our goals.

After all, conversing on the phone is a skill like any other.

Progress can come in many forms, and it’s important to remember that.

If your rate of progress is slower than you’d like, don’t get discouraged.

It’s scary to face our fears, but we’re here to support you every step of the way.