Do you ever see your phone vibrate or ring but don’t answer it because your heart is pounding so much? Struggle to make important calls due to shyness or anxiety? Find yourself avoiding important calls due to shyness or anxiety? In that case, you can suffer from phone anxiety.
While many can communicate with confidence via text messages or emails, there are still individuals who cannot talk confidently on the phone. Phone phobia is a fear of the telephone that is present in anyone, ranging from young children to adults. This is a concern with younger generations, particularly Gen Z; however, as digitally charged communication becomes the main method of connecting, it is reported more often.
At MAVA Behavioral Health, we know how suboptimal phone anxiety can be in the workplace, relationships, healthcare and daily obligations. There is intervention available with the proper strategies and the support of professionals which can take care of it.
What Is Phone Anxiety?
It is characterised by severe anxiety or fear before, during, or after phone conversations. While some individuals do not have phone conversations at all, there are also those who take phone calls only when it is really necessary.
Some people search for an anxiety phone case because calming designs, positive affirmations, or sensory features can provide comfort and help reduce stress during phone conversations. While it is not an officially recognised mental condition, it frequently correlates with social, generalised, or performance anxiety.
The concerns that most commonly plague the individuals suffering from it include:
- Saying something inappropriate
- Making long pauses or uncomfortable silences
- Being judged by the other party
- Forgetting important details
- Not understanding what has been said
- Unexpected information
What Causes Phone Anxiety?
There are many reasons why one experiences phone anxiety. Identifying the underlying reason is often very helpful.
Social Anxiety
Those who have social anxiety tend to fear being negatively evaluated. When on the phone, there are no facial expressions or body language, hence uncertainty.
Fear of Making Errors
One might fear coming across unprofessionally, forgetting some information, or saying something inappropriate.
Lack of Practice
Most individuals nowadays converse via messaging applications. Individuals lack practice with phone conversations, resulting in low self-confidence.
Perfectionism
Individuals who expect everything to be perfect during their phone calls may suffer from pre-phone call anxiety.
Telephobia Is It the Same as Phone Anxiety?
Telephobia is a term that describes a fear of being on or receiving phone calls. Even though people use the terms ‘phone anxiety’ and ‘telephobia’ similarly, ‘telephobia’ features more severe fear that disrupts daily functioning.
The signs of telephobia include not responding to phone calls repeatedly made to oneself, avoiding scheduling appointments, missing chances of employment, panicking prior to dialling a number, and asking other people to make calls for them. With the proper assistance and enough practice, it is possible to overcome telephobia.
Phone Anxiety Symptoms
It is important to recognise anxiety symptoms to understand how this anxiety impacts you. Its symptoms usually emerge on physical, emotional, and behavioral levels.
Rapid Heart Rate
Your heart can start beating rapidly when you even think of calling or answering the call.
Sweating
You can experience sweating before the call takes place.
Trembling Hands
Your hands can tremble because of anxiety while holding or dialling a phone.
Dry Mouth
You can have a dry mouth because of stress and become unable to speak.
Shortness of Breath
Anxiety can cause breathing to be shallow or hard when talking on the telephone.
Fear Before Making a Phone Call
You can experience this fear as you anticipate that the call will not go well.
Overthinking Continuously
You can tend to plan for the conversation excessively before it happens.
Embarrassment Fear
You might worry about sounding weird when speaking on the phone.
Not Answering Phone Calls
It might be that you do not answer the phone even though you find the call very important.
Allowing Calls to Go to Voicemail
Voicemail gives you a bit more time before you have to return the call.
Choosing Texting over Phone Calls
Texting may be much better than phone calls because you are more comfortable.
Phone Anxiety at Work
Work-related, it may decrease productivity, cause stress, and make work-related responsibilities hard to deal with. In most organisations, employees need to answer customers’ calls, talk with clients, communicate with colleagues, make appointments, process complaints, and attend conference calls.
Those employees who have phone anxiety put off important conversations, miss deadlines, avoid taking leadership positions, or become mentally exhausted just from a brief phone conversation. Thus, their productivity and confidence levels may become lower.
Sometimes, a manager fails to realise that an employee has phone anxiety and thinks that a person does not have good communication skills.
Phone Anxiety Gen Z Why Is It So Common?
Phone anxiety among Generation Z is a common phenomenon since many young adults have adopted using messages, social media, and voice notes in place of phone calls. Even though the use of technology has made things convenient, the lack of phone calls can further worsen the fear of phone call anxiety.
The following are some of the reasons why this happens:
- Limited experience of phone conversations
- Digital communication
- Confrontation fear
- Perfectionism
- Social anxiety due to online comparisons
Anxiety About Talking on the Phone
Many people develop fear of speaking on the telephone due to its nature, as it involves communication in the real-time mode where one is supposed to immediately respond to the speaker. Contrary to texting and emailing, telephonic communications offer no opportunity for one to reflect upon his/her words or to edit or rewrite them.
Thus, most people become concerned with the issue that they may say something inappropriate or may forget to mention something important or may have difficulty keeping up the conversation. It is not rare that many people suffer from fear and anxiety when calling a healthcare provider, ordering a service, contacting an employer, speaking to a professor or answering an unknown number.
If you want to know how to overcome your fears regarding telephone calls, remember that improvement is gradual.
Preparation Before the Call
It is helpful to write down important information before you make the call.
This pressures you and makes you more focused.
Practice With People You Know Well
It is wise to start with short calls to a friend or family member.
Slowly increase the length and complexity of each call.
Make Your Surroundings Comfortable
Find yourself an environment that is quiet and free of distractions.
Privacy is important for overcoming anxiety.
Be Kind to Minor Blunders
Conversation is never smooth and flawless.
Everyone forgets their small mistakes after a few minutes.
Start from Easy Talks
Initially call businesses with trivial queries.
Good experiences create an attitude for hard ones.
Avoid Negative Thoughts
In place of
“I am going to humiliate myself.”
Try saying to yourself
“I can deal with my conversation bit by bit.”
Don’t Dodge
Each dodge convinces your mind that phones are scary. Making even small calls slowly makes you comfortable.
How to Get Over Phone Call Anxiety Quickly
Should you require help quickly before an essential telephone call, there are some easy ways to remain relaxed and concentrate on the task ahead. Start off by taking several deep breaths, look through your notes to ensure you have a clear idea of what you need to say, and choose to stand instead of sitting should that make you feel more confident.
Prior to beginning to speak, try smiling to reduce any tension that you may be feeling and to put yourself in a better frame of mind. During the call itself, focus on having the conversation as opposed to how well you do in it. Remember that generally, the other party would rather have a straightforward and productive discussion.
Phone Anxiety Test: Should You Take One?
Taking an online ITS test can help you to understand some symptoms you are likely to suffer from. In case it is impacting your quality of life, then seek professional mental health care for a proper assessment.
This screening test will allow you to realise some things, such as:
- Panic attacks before placing the call
- Psychosomatic anxiety
- Excessive worrying after conversations
Can Therapy Help Phone Anxiety?
Absolutely. A therapist can help an individual learn about those psychological aspects, such as thoughts, behaviors, and feelings, that cause phone anxiety. Cognitive Behavioral Therapy (CBT) will allow the mental health expert to work with the person on their negative thoughts, exposure therapy techniques that help build comfort with talking on the phone, anxiety control methods to decrease stress, and relaxation techniques to become more calm.
In addition, therapy can be directed at developing self-confidence and communication skills for handling conversations on the phone.
Why Choose MAVA Behavioral Health?
At MAVA Behavioral Health we offer the person who has fears of communication, social anxiety, and anxiety services evidence-based, empathic services. Be it a problem of phone anxiety in your personal and/or professional life, our experts are here to support you at each step of the recovery process.
Our very special mental wellness experts develop tailored mental wellness plans to improve self-assurance and reduce symptoms of anxiety, enhance communication skills, build resilience and feel more at ease when facing life challenges.
Final Thoughts
It is a common issue that affects millions of individuals, but this does not mean it should be allowed to govern your life. Knowing what causes phone anxiety and what its symptoms are as well as making small and gradual efforts can help you become more comfortable on the phone.
In case it starts to affect your ability to handle your daily tasks, the assistance of professionals may have a great impact on the results. At MAVA Behavioral Health, we help patients cope with anxiety through compassionate care and evidence-based treatments so that they can confidently interact with others. Every small step you make towards overcoming phone anxiety helps build your confidence.
FAQs
1. What is phone anxiety?
It means having great nervousness or fear before, during, and after phone calls. It is mostly associated with social anxiety and communication anxiety.
2. What are the causes of phone anxiety?
The causes include social anxiety, fear of judgement, perfectionism, past bad experiences, lack of experience in using the phone, and general anxiety.
3. Should I go for the phone anxiety test?
It can help in determining the symptoms and promoting awareness; however, only a mental health specialist can provide a diagnosis and treatment advice.
4. Is there a difference between telephobia and phone anxiety?
Telephobia refers to a stronger fear of phone calls, which affects one’s ability to conduct normal activities; it can be of varying severity.
5. How do I overcome phone anxiety?
Regular phone calls, preparation, challenging oneself, starting with easy calls, and professional help from therapists can be used to overcome phone anxiety.
