How to Crush Phone Anxiety and Finally Answer Those Calls!

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Ring the alarm! Your phone is ringing and you aren’t answering even though you’re completely free and available to take the call. Why? Phone anxiety. Yes, you heard me. Perhaps you find yourself staring at your phone, dreading the moment you’ll have to make that call. Maybe you’ve rehearsed what you’re going to say a hundred times, but as soon as the phone rings, your mind goes blank. If this sounds familiar, these are good ole’ symptoms of phone call anxiety. The fear of talking on the phone, or the fear of making or receiving calls, is a common experience, especially among women. In fact, many people would rather text their pizza order to avoid the anxiety of talking on the phone!

And like all types of anxiety disorders, it’s manageable! By the end of this article, you’ll feel more confident when that dreaded number pops up on your screen. Let’s face it – we all deserve to make it through a phone call without sweating bullets!

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What is Phone Anxiety?

Phone anxiety, sometimes called call phobia or phone call anxiety, is a specific type of social anxiety that manifests when thinking about or engaging in phone conversations ¹. It can range from mild discomfort to full-blown panic attacks when the phone rings.

Why Do Phone Calls Give Me Anxiety?
For many, it’s the pressure to respond quickly without the non-verbal cues (like facial expressions) that help in face-to-face communication. Not knowing how the conversation will flow can trigger that “fight or flight” response, making phone calls feel like an insurmountable task.

Some common phone anxiety symptoms include:

• Racing heart
• Sweaty palms
• Difficulty concentrating
• Avoiding phone calls altogether
• Overthinking the conversation before and after it happens

Why Phone Anxiety Happens

So, why exactly do phone calls make us feel so uncomfortable? Part of it has to do with social pressure and the immediacy of phone conversations. Unlike texting, where you can take your time to craft the perfect response, phone calls demand instant answers. You don’t have the luxury of editing what you’re going to say. And let’s be real – that can be downright terrifying!

The fear of speaking on the phone often stems from a fear of judgment or the worry of saying the wrong thing. Many of us worry about sounding awkward or not knowing how to carry on a conversation, especially if the topic is unfamiliar. Throw in the unpredictability of the other person’s reactions, and you’ve got a recipe for serious telephone anxiety.

Plus, add in the fact that phone calls aren’t used like they once were. Instead, we text. This has led to phone calls and confidence making phone calls has become somewhat of unfamiliar terrain. This is particularly true for Gen Z, with studies showing that 90% of people in this age group experiencing anxiety about phone calls.

Common Situations Where Phone Call Anxiety Strikes

Phone call anxiety can crop up in various situations, like:

• Making a doctor’s appointment
• Ordering food
• Scheduling interviews or appointments
• Having to call customer service
• Work-related calls

In these scenarios, it’s easy to feel overwhelmed by the need to sound professional, polite, or even just coherent. Even something as simple as ordering a pizza can become a monumental task when you’re battling anxiety to talk on the phone.

Call Anxiety Symptoms: What to Look Out For

Recognizing the signs of phone anxiety can help you address it before it escalates. The symptoms often align with general anxiety symptoms but are specifically triggered by phone calls. These symptoms include:

• Increased heart rate
• Shortness of breath
• Sweating or shaking
• Feeling nauseous
• Avoiding phone calls altogether
• Mental “blanks” during conversations

If any of these sound familiar, you might be experiencing anxiety talking on the phone. But don’t worry – there are ways to manage and even overcome this fear!

How to Get Over The Fear of Talking on the Phone

Now for the good news: you can work through your fear of talking on the phone with some practical steps. Here are a few anxiety strategies that can help you build confidence and reduce your fear of phone calls over time:

1. Start Small: Begin with low-pressure calls. Order takeout or call a family member who’s supportive. These smaller interactions can help you get more comfortable with the act of making a call.
   • Call a number you know will only have a recorded message, like a customer service line
   • Call a family member or friend that you know well
   • Call a business and ask a simple question, such as when they close
   • Call someone you don’t know well with a simple question
   • Call someone you don’t know well about a complicated issue
   • Make each of the previous types of calls in front of one person
   • Make each of the previous types of calls in front of a group of people
2. Prepare in Advance: Jot down key points or questions before making a call. Having a script or outline can ease the pressure of thinking on your feet, especially if the call involves important details.
3. Smile. Before making and receiving calls, put a smile on your face even if you have to fake it. You might feel a little silly, but it helps you relax and conveys pleasantness to the person you’re speaking with.
4. Practice, Practice, Practice: Like anything else, the more you do it, the easier it becomes. Role-play with a friend or practice by leaving voicemails. This will help you get used to the feeling of talking on the phone.
5. Visualize Successful Phone Calls. Imagine your phone call being a positive conversation and feeling good afterward.
6. Focus on Breathing: If you feel anxious, take deep breaths before and during the call. Focusing on your breath can help you stay calm and prevent panic from taking over.
7. Stay Positive: Remember, everyone stumbles over their words occasionally! You don’t have to be perfect. Focus on the fact that you’re trying and doing something that makes you uncomfortable – that’s a win!

 

Coping with Anxiety and Phone Calls in the Workplace

Work-related phone anxiety can be especially tough because you often don’t have the luxury of avoiding it. Whether it’s a conference call with your boss or cold-calling a potential client, the pressure is on ².

Treatment for phone anxiety or to help you feel good about talking on the phone in the workplace, try these tips:

• Prepare Talking Points: Write down the main topics you need to cover. This helps you stay focused and ensures you won’t forget key information.
• Schedule Time for Calls: Block out specific times in your calendar for phone calls so they don’t sneak up on you. Having a set time can reduce anxiety and help you mentally prepare.
• Mute When Not Speaking: In conference calls, use the mute button when you’re not talking. This takes some of the pressure off and allows you to gather your thoughts.

How to Manage the Fear of Making Phone Calls

If your anxiety is more about making calls than receiving them, you’re not alone. The fear of making phone calls is a common subset of phone anxiety and often stems from a fear of rejection or making a mistake. But here’s the secret: most people on the other end of the call are likely just as relieved when the conversation goes smoothly!

• Reframe Your Thinking: Instead of focusing on what could go wrong, think about what could go right. Maybe the person will be friendly, or you’ll solve a problem quickly and efficiently.
• Give Yourself Permission to Make Mistakes: It’s okay to stumble! You don’t have to be perfect, and the person on the other end of the line probably isn’t expecting you to be either.

When Phone Anxiety Becomes More Serious: Call Phobia

In some cases, phone call anxiety can escalate into something more severe, like call phobia. This condition can severely impact your personal and professional life, as it causes an extreme fear of both making and receiving phone calls. If this sounds like you, consider seeking help from a mental health professional. Cognitive-behavioral therapy (CBT) and exposure therapy have been shown to be effective treatments for fear of phone calls.

Conclusion: You Can Beat Phone Call Anxiety!

Dealing with anxiety speaking on the phone can be daunting, but with time and practice, it is possible to overcome. Remember, phone call anxiety is incredibly common – you’re not alone in this! By starting small, preparing for your calls, and giving yourself permission to make mistakes, you’ll gradually find that making a phone call doesn’t have to feel like climbing Mount Everest.

It’s all about progress, not perfection. So, go ahead – pick up that phone. You’ve got this!

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FAQs about Phone Call Anxiety

1. What causes phone anxiety?
Phone call anxiety is often caused by social pressure, fear of judgment, or past negative experiences. It can also be a symptom of social anxiety disorder.

2. How can I overcome my fear of talking on the phone?
Start with low-pressure calls, prepare in advance, and practice regularly. Gradual exposure to phone conversations can help reduce fear over time.

3. Is anxiety about phones common?
Yes, many people experience some level of fear of phone calls, particularly in today’s digital age where texting is more common than talking.

4. Can fear of phone calls affect my work?
Yes, phone call anxiety can impact your ability to perform certain job tasks, especially if they require frequent phone communication. Learning coping strategies can help.

5. What are the symptoms of phone anxiety?
Symptoms include increased heart rate, sweating, nausea, and avoidance of phone calls.

6. When should I seek help for my fear of talking on the phone?
If your fear of phone calls is severely affecting your life or work, consider reaching out to a therapist for professional guidance.

  References:

1. Gao Y, Li A, Zhu T, Liu X, Liu X. How smartphone usage correlates with social anxiety and loneliness. PeerJ. 2016;4:e2197. Published 2016 Jul 12. doi:10.7717/peerj.2197
2. Verbeke W, Bagozzi RP. Sales Call Anxiety: Exploring What It Means When Fear Rules a Sales Encounter. J Marketing 2000;64:88-101. doi:10.1509%2Fjmkg.64.3.88.18032