Overcoming Phone Shyness and Treating Phone Anxiety

Addressing phone anxiety: Tips to prevent embarrassment caused by it

Perhaps you know people who don’t feel comfortable making or receiving calls; those who experience phone anxiety. For them, what is a simple phone chat might become a difficult issue.StressLet’s continue together in this part ofSelMagzto explore the causes and solutions for this psychological issue.

What is phone anxiety (phonophobia)?

Fear of the phone, or “phone anxiety,” refers to experiencing anxiety or worry related to using the phone. This fear can be part of social anxiety disorder, but even people without social anxiety may avoid calls or feel uncomfortable and worried when using the phone.anxietyIt may happen because in face-to-face interactions, people can see non-verbal cues like facial expressions, body language, and gestures to help communicate. But during phone calls, these cues are missing, which can cause concern and make communication difficult.

This fear might also reflect underlying issues with social interaction. People may worry about controlling the conversation, making mistakes, fear rejection or disapproval, or worry about losing the connection. These fears can stem from past experiences or low self-confidence and negative expectations about others’ reactions.

Signs of phone anxiety and shyness in phone calls

Delaying or avoiding making phone calls due to anxiety

Feeling intense anxiety
Worrying about what you will say
Worrying about bothering the other person
Feeling embarrassed or ashamed
Avoiding making or receiving calls from others
Worried about what will be said after the call
Obsessive thoughtsHaveTreating phone phobia and phone anxiety

Anxiety treatment

Effective techniques for treating this condition include:

Changing negative and illogical thoughts about the phone can help reduce anxiety. Reassessing these beliefs and gathering positive evidence can gradually help you change negative thinking.

Exposure practice

This technique helps you face your fears gradually. It involves making small, simple phone calls starting from lower anxiety levels and gradually moving to higher levels, which can help show you that these fears are often unfounded.

Stress management skills

Learning techniques to manage anxiety can help you cope with uncomfortable feelings. Deep breathing, relaxation exercises, and positive thinking can help you control anxiety.

Counseling

Talking with a mental health professional can help you identify deeper causes of your fear of phones and learn effective ways to overcome it.

Smiling before making a call

This might seem strange, but smiling before making a call can promote relaxation and boost your confidence. It can also send a positive message to the person on the other end.

Boosting self-confidence

This, in turn, can help you feel more confident and send a message of happiness to the other person.Reward and self-encouragementAfter successfully making a phone call, reward yourself. This could be doing something pleasurable or anything you enjoy. It encourages you to keep going.Visualizing successBefore making a call, imagine you are speaking successfully and ending the conversation on a positive note with good feelings. This visualization can increase your confidence in real situations.

Accepting rejection

If someone refuses or responds negatively to your call, remind yourself that there can be many reasons unrelated to you. Focus on positive experiences and work on building your personal skills.

Using written communication

If you have trouble with phone calls, consider using other methods like texting or emails. These can give you a chance to communicate better and feel more comfortable.