Mental Health Advice: Tips For Overcoming Phone Anxiety
Whether expected or out of the blue, phone calls can be a major source of anxiety. Maybe you find it awkward to talk to a stranger, or perhaps you worry about saying the wrong thing and being judged. Phone anxiety can range from mild discomfort to intense fear and can impact both your personal and professional life.
Here, we’ll explore what phone anxiety is, why it happens, and how to overcome it. With a deeper understanding of this common trigger, you’ll be equipped to make phone calls with confidence.
What is phone anxiety?
While not a recognized mental health condition, phone anxiety—sometimes referred to as telephobia—describes a fear or intense discomfort when making or receiving phone calls. Phone anxiety can make you feel nervous, worried, or self-conscious, and might stem from any number of underlying triggers.
Phone anxiety and social anxiety disorder
When phone anxiety is severe, it could be a manifestation of social anxiety disorder (SAD). SAD is a common mental health condition that involves an intense and persistent fear of social interaction. It can extend to all areas of your life, including over-the-phone interactions.
Why does fear over a phone call occur?
Phone conversations can trigger anxiety for a number of reasons. For one, they often catch us off guard, putting us in a situation where we have to spontaneously respond to another person. Important conversations can be especially nerve-wracking to have via phone—without the benefit of body language, we may find it hard to read the other person.
Phone conversations also strip away the situational factors that can make a conversation intimate, impactful, or immersive. You may feel the need to pace around, find a quiet spot, or head outside to take the phone call, lending a sense of urgency.
Some may struggle with certain types of phone calls simply because they don’t have as much experience talking to people on the phone. A young person who primarily do video calls with friends and family, for instance, may not be as comfortable on a phone call for business purposes.
How common is phone anxiety?
Though not extensively researched, phone anxiety is thought to be relatively common. A 2019 survey of UK office workers by telephone answering service Face for Business found 62% of office-based employees reported call-related nervousness.
In many cases, these fears may be related to social anxiety disorder, or social phobia, which is estimated to affect approximately 7.4% of U.S. adults and 17% of youth.
Diagnosing phone anxiety
While phone anxiety may not be a formal diagnosis in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), it can be managed in a similar way to other types of anxiety, including relaxation techniques, mindfulness, and repeated exposure.
Tips for overcoming phone anxiety
If you’re experiencing some of the common symptoms of phone anxiety, you can take comfort in the fact that you’re not alone. Because this issue can be so widespread, therapists have developed several tips to help you overcome these symptoms.
Prepare yourself for the call to ease phone anxiety
If you’re making or expecting a phone call, it can help to prepare yourself with notes, documents, or other materials that you might need to reference during the conversation. Get set up in a quiet, distraction-free area where you can devote your full attention to the conversation. It can also help to take a few deep breaths and give yourself some positive, reassuring thoughts.
Humanize the other person so that you are not nervous over the phone call
Like other forms of social anxiety, phone anxiety can stem from worry about how we’ll be perceived by others. However, it’s not typically the case that the person on the other end of the call is forming a critical assessment of you—in fact, it might help to assume that they’re kind, forgiving, and open-minded. By humanizing them, you may feel less pressured by the interaction.
Learn phone etiquette and improve your communication skills
If you feel uncomfortable talking on the phone, you might feel more confident by brushing up on some basic phone etiquette. Simple practices such as greeting the caller politely, speaking clearly, and listening attentively can make a big difference in how the conversation flows.
For professional phone calls, it can help to prepare a few key points or questions beforehand to help you stay on track and feel more in control during the call.
Take a deep breath
Deep breathing is a tried-and-true method for downregulating the body’s stress response and regaining control during an anxious moment. While you may not have time to engage in a deep breathing exercise, even a long, deep breath may be enough to center you quickly during a phone call.
Ask for a moment to get ready so you do not experience social stress
If you receive an unexpected call, you always have the option of asking the other person for a quick moment to prepare for the conversation.
This could mean finding a quiet place to talk, taking a moment to breathe and ready yourself, or gathering any documentation you might need to reference. The other person might even appreciate your efforts to devote your full attention to the conversation, and you’ll likely feel more confident when that moment is up.
Remain focused on the phone call
When you’re not speaking face-to-face, it’s easy to become distracted or lose track of the conversation, so it’s advisable to remain mindful of where your attention is throughout the call. It may help to take notes, ask clarifying questions, or offer verbal feedback to better engage with the conversation. If your mind wanders, you might ask them to repeat themselves so you can re-engage.
Call back later if you are dealing with call anxiety
If you receive a call at an inopportune time, you might politely ask if you can call them back later. People tend to be understanding that an unexpected call can be an intrusion, and it’s often considered good phone etiquette to return a call when you’re prepared rather than taking it when you’re not ready. You may feel less anxious if you call back after you’ve had time to gather yourself.
Be mindful of the other person
Because phone anxiety often stems from a fear of being judged, one of the most effective ways to navigate a call is to be warm, engaged, and mindful of the other person’s time and needs. In doing so, you’ll create positive rapport and feel confident about your ability to create a positive impression.
Try to keep the purpose of the call at the center of your mind, avoiding prolonging the conversation unnecessarily. By staying focused and concise, you not only respect the other person's time but also reduce opportunities for anxiety to build up during the call.
Practice overcoming your fear
With continued practice, you’ll likely find that phone calls become less intimidating. In fact, certain approaches to anxiety treatment—namely exposure therapy—work by gradually increasing exposure to the feared situation.
To help you move past phone anxiety, you could, for instance, book appointments over the phone rather than online, or call to speak with customer service representatives rather than communicating via email. With more experience, you’ll soon begin to feel more confident in your phone interactions.
Therapy and mental health support for overcoming call-related fear and anxiety
If your phone anxiety is related to social anxiety, it may be worth connecting with a therapist. In therapy, you’ll explore any underlying issues that may be contributing to your difficulties, plus learn coping strategies and social skills that might help you build confidence. If you’re looking for a flexible, convenient, affordable option, consider online therapy through BetterHelp.
Learn tips for overcoming phone anxiety and call-related fear through online therapy
BetterHelp makes it easy to connect with licensed mental health professionals whose credentials and clinical experience match your therapy goals. In weekly phone, video, or chat sessions, your therapist can help you work through your social anxiety and develop actionable strategies for improving your social skills and coping with anxious moments.
Effectiveness of online mental health treatment for symptoms of social anxiety disorder
Online therapy is known to be just as effective as in-person therapy for treating social anxiety, and with additional tools and features like group sessions, digital therapy worksheets, educational webinars, and guided journaling, you can make progress faster and get the most out of your mental health investment.
Takeaway
Is phone anxiety or call anxiety a symptom of ADHD?
It can be common for people with ADHD to experience this or even telephone phobia. This often occurs because when we’re making or receiving calls, we don’t usually have any visual feedback like facial expressions, and it can be easy to get distracted from the conversation.
Does phone anxiety or fear of phone calls exist?
Although it’s not an official diagnosis, the concept does exist and can be very common. Many people experience stress around answering or talking on the cellphone. One British study of office workers found that 76% of millennials and 40% of baby boomers experience anxious thoughts when they hear the phone ring. Moreover, 61% of millennials avoid making calls compared to 42% of baby boomers. Many people may experience anxious thoughts and physical symptoms like sweating whenever the telephone rings, as the thought of having a conversation can be intimidating. However, please note that you can overcome this through cognitive behavioral therapy and other forms of treatment.
Why does my cell phone ringing make me stressed, nervous, and anxious?
Calls usually involve an element of uncertainty. Even when you know who is calling, you usually don’t know why they’re calling or what the conversation will hold. If you’re someone who lives with a mental health disorder (social anxiety disorder in particular), calls can be a trigger because they tend to be unplanned and unpredictable interactions.
What is phone anxiety?
Phone anxiety refers to feelings of fear or extreme discomfort when making or receiving phone calls. In the absence of body language and nonverbal cues which is present in face-to-face conversations (and video chat), many people feel awkward with phone calls. Younger generations, for example, tend to consider text messages less invasive, and many associate unexpected calls with bad news. Some people also develop phone phobia, involving an intense fear of receiving or making calls, which may be a symptom of an anxiety disorder. Calls from an unknown number may also make many people feel anxious or experience anxiety symptoms.
Why do I experience phone anxiety?
Phone anxiety can occur for many reasons. For years, texting has replaced phone calls as a popular way of getting in touch, which may contribute to one feeling more anxious and uncomfortable around communicating by voice alone. Many people may also worry about not sounding as articulate as they would like, which may be likened to a fear of public speaking. Since a phone requires more engagement with the other party on the line, a person may also be concerned about making a mistake. Texting, on the other hand, can allow a person to revise their words. In some cases, phone-related anxiousness may be a symptom of an underlying mental health condition like social anxiety disorder. For example, a person with phone phobia may prefer texting and experience sweaty palms, a racing heart, and other symptoms of an anxiety condition.
Is phone anxiety one of the symptoms of social anxiety disorder?
Phone anxiety may be a symptom of social anxiety disorder (SAD). Consider seeing a mental health professional for proper diagnosis and treatment. If you are diagnosed with SAD, numerous studies suggest that cognitive behavioral therapy (CBT) can be an effective treatment option, which may be offered by a clinical psychologist or other licensed therapist.
How can I stop phone anxiety?
One way to manage phone anxiety is to prepare for phone calls by practicing beforehand. Some ways to prepare for a phone call include:
Aim to be prepared with notes and other materials if you are expecting to make or receive a phone call.
Take a deep breath before picking up the phone, smile, and visualize the phone call going well.
Practice phone etiquette, such as greeting the person politely, listening attentively and waiting until there's a break or a silence to speak.
Aim to stay focused on the call, take notes, and ask for clarification to ensure you understood what they said.
Try to be mindful of the person's time.
Consider practicing talking on the phone with people you are more comfortable with, such as friends or supportive co-workers.
If you receive a call unexpectedly, you can also request that the person waits for you to find a quiet place to talk or call them back if you are experiencing anxiety symptoms. You can also allow the call to go to voicemail and return the call when you feel more prepared.
However, if speaking on the phone seems like an overwhelming task, consider contacting a mental health provider. You may also choose to have sessions over the phone, allowing you to practice speaking on the phone more. Known as exposure therapy, gradual exposure to feared situations is one approach to overcoming anxiety. Cognitive restructuring techniques can also reframe unhelpful thinking patterns into more positive ones, which may make phone calls seem less daunting.
Do I have ADHD, or am I just addicted to my phone?
ADHD and cellphone addiction are two different disorders. Still, according to study contents, phone anxiety and ADHD may be related, as those with ADHD tend to be more prone to developing cellphone addiction. To learn whether you may be living with ADHD, cellphone addiction, or both disorders, it can be best to seek the insight of a licensed mental health professional.
Is it my anxiety or my ADHD?
Anxiety and ADHD can have some symptoms. However, ADHD typically involves symptoms impacting your ability to focus, while the latter involves symptoms related to worry.
People with this condition may struggle to concentrate due to stress, whereas people with ADHD tend to have trouble focusing even when their minds are clear.
In addition, those with this condition may worry about a wide variety of topics. They may even feel worried when there aren’t any specific stressors causing them to feel that way. With ADHD, however, feelings of stress usually directly relate to ADHD symptoms. For example, a person with ADHD may feel anxious about doing well at school or work because their ADHD symptoms make it difficult to focus and be productive.
Do people with ADHD spend a lot of time on their phones?
A 2020 study noted that “our results suggest that there is a positive relationship between ADHD traits and problematic mobile telephone use.” People with ADHD may be more likely to scroll on their phones because they usually have lower dopamine levels, and scrolling can provide quick hits of dopamine. However, excessive use of smartphones has been linked with many adverse effects, including increasing the risk of depression, anxiety, and sleep disorders.
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