How to Overcome Fear of Talking on the Phone or Phone Phobia
Phone phobia is a common part of social anxiety. Not everyone with social anxiety experiences the fear of talking on the phone, but many people do, so that’s why I have decided to give you a few tips on how to overcome your phone call anxiety.
So how do you know if you have phone phobia?
If you feel anxious every time you hear your phone ringing or whenever you have to make a phone call, you probably experience phone anxiety. It’s actually a very common part of social phobia and many people have to deal with it on a daily basis.
Having a phone phobia is not only bad for your career but also for your personal life. When I was still suffering from social anxiety, I had extreme difficulties making phone calls and answering phones as well. At work I couldn’t make important business calls because I was afraid that I will say something stupid or that my words will not come out right. I was afraid that I would mumble and that my coworkers would see that. Whenever I had to make a phone call I was thinking what the person on the other side would think of me and all that made my anxiety escalate through the roof. That’s why I was avoiding making phone calls and when there was no way to avoid it, I waited for everyone to leave the room before I could make a phone call.
I also disliked answering the phone, because I didn’t know how to react. I didn’t know what to say and I was afraid that I wouldn’t be able to make a sensible conversation. I was afraid of the awkward silence that could happen during the conversation.
I also lost a lot of my friends because I was afraid to call them and whenever they called me I usually didn’t pick up the phone. So, eventually they stopped calling and we lost contact. They were probably thinking how rude I am, because I never call or answer the phone, but the reality was, that I had phone phobia.
If you have similar problems and you experience the fear of talking on the phone, then you probably have phone phobia as well.
The good news is that you can make it go away or at least make it less intense.
What’s the First Step to Overcoming Fear of Talking on the Phone
The first thing that you need to do in order to overcome your fear of talking on the phone is to find out why you get anxious. You need to identify your negative thoughts that arise right before you have to make a phone call or that arise as your phone rings. You need to find out what negative thoughts are responsible for your phone phobia.
Just think for a while and try to find out what thoughts come up in your mind when you think about having a phone conversation. Maybe you think that you’ll say something stupid or that your words won’t come up right. Maybe you think that you won’t be able to say anything and that the conversation will be full of awkward silences. Maybe you are afraid that you will interrupt the other person if you make a phone call and that they will get upset. Just think for a while and write down your negative thoughts on a piece of paper.
Step Two to Overcoming Phone Phobia
Now you need to take a closer look at your list of negative thoughts and come up with possible solutions. You need to brainstorm ideas what you could do if the worst thing really happens. Let’s say for example that you’re afraid that you will mumble over the phone. This is a negative thought that comes up in your mind when you have to have a phone conversation. Now, what could you do if this really happened? Well, you could simply slow down, apologize, take a deep breath and try again. Of course, you can come up with a better solution that serves you even better. That’s why you need to brainstorm for the best solution that would feel natural to you.
It’s really important to come up with a solution, because once you know what to do if the worst thing happens, there’s no reason to worry about that anymore. Since you already know how to react, you can focus your thoughts on something else, preferably on the message of the conversation.
You will find out that you can carry a meaningful conversation without a problem if you focus your attention away from your negative thoughts.
Planning Ahead is Also a Good Way to Minimize Your Phone Call Anxiety.
You can write down your conversation on paper and you can even create a script if you want to. Just make sure to make the script simple and to the point. However, you can go even further and practice making phone calls with someone you trust. Role playing is actually a great way to prepare yourself for all sorts of phone call scenarios (conversations). Practice making phone calls for as long as you need to feel confident.
Make sure to start out small and then slowy build up to the sorts of calls you fear the most. Eventually, it will become much easier to carry conversations over the phone.
So, if you want to overcome your fear of talking on the phone, you first need to identify your negative thoughts that come up when you have to have a phone conversation. Then you need to come up with solutions for the worst case scenarios. Once you know what to do if things go wrong, you will know exactly how to react. There will be no need to worry about that anymore.
Since practice makes perfect, you should also prepare yourself beforehand and practice making phone conversation. Eventually, your confidence will grow and you’ll be able to pick up the phone with any fear at all.
Now make sure to follow these tips on how to overcome your fear of talking on the phone and you will get there. Keep in mind that you need to practice and be proactive if you want to succeed. There is no quick fix for anxiety and it takes some effort on your side. People who try succeed sooner or later, and people who don’t even try, never make it.
So, use the momentum and your present motivation to do something about your social anxiety. You’re watching this video and you know that life without social anxiety would be much more rewarding.If you don’t know where to start, you should at least consider trying out the Social Anxiety Survivor system that I created to help other people overcome their social phobia.