5 Ways to Cope with Phone Call Anxiety

In a world where text messages and emojis have become our primary mode of communication, the thought of picking up the phone and making a call can send shivers down the spines of many Gen Z and Millennial New Yorkers. Welcome to the era of phone call anxiety, a silent struggle that often goes unnoticed in our tech-savvy generation. Whether it’s the fear of awkward silences or the dread of miscommunication, phone call anxiety is a very real phenomenon that affects us in an increasingly interconnected world. So, if you’ve ever hesitated to hit that call button, you’re not alone. In this blog, we explore the ins and outs of phone call anxiety, sharing insights why Gen Z and millennials are more susceptible to phone call anxiety, and strategies to help you conquer the fear and find confidence in your conversations.

What is phone call anxiety?

Picture this: there’s a specific kind of social anxiety or phobia known as phone call anxiety, or telephobia. It’s that jittery feeling that takes over when the mere thought of making or receiving a phone call enters the scene. And let me tell you, it doesn’t just stop at a few nerves; it can seriously shake up how someone talks and moves through their day. Don’t be fooled; the fear of making phone calls is more common than you might think, and it doesn’t always show up in the same way. Now, how to get over phone anxiety? Here are some of its usual suspects:

• Avoidance Tendency: Folks dealing with phone call anxiety can turn into masters of evasion. They’ll do just about anything to dodge making or taking a call. Calls going straight to voicemail? Check. Ignoring incoming rings? Double-check. Texts and emails becoming their lifeline to bypass phone chats? Absolutely.
• The Body’s Protest: Anxiety has a funny way of showing itself in physical forms, and anxiety from fear of talking on the phone is no exception. Think sweaty palms, racing heartbeats, shaky hands, shortness of breath, muscles tensing up, and thoughts zooming at warp speed when the prospect of a call looms.
• Overthinking Overload: People with phone call anxiety tend to be world-class overthinkers. They’ll spin tales in their minds about every worst-case scenario, worrying about saying the wrong thing, fearing judgment, or even dreading a full-blown embarrassment during the call. And guess what? All this overthinking just cranks up the anxiety levels.
• Procrastination Pals: Phone call anxiety is often best friends with procrastination, especially when it comes to tasks that require picking up the phone. This delay from fear of talking on the phone can lead to missed opportunities or tasks piling up, when they could have been tackled sooner.
• Isolation: Avoiding phone calls can lead to social isolation. Individuals with a fear of talking on the phone may withdraw from social interactions that involve phone communication, which can strain relationships and limit their opportunities for personal and professional growth.
• Negative Self-Talk: Folks dealing with phone call anxiety may find themselves caught up in a cycle of negative self-talk, continually criticizing themselves for their fear and avoidance of phone calls. This self-deprecating inner dialogue only serves to perpetuate their anxiety.
• Difficulty Expressing Thoughts: During phone calls, individuals with phone call anxiety may find it challenging to express themselves clearly or coherently. They may stumble over their words, lose their train of thought, or feel a mental block.
• Physical Discomfort: Some individuals may experience physical discomfort, such as stomach aches or headaches, before, during, or after phone calls due to heightened anxiety from fear of talking on the phone.

Why are millennials and Gen-Z more susceptible to phone call anxiety?

Phone call anxiety can affect individuals of all generations, but it may appear more prevalent among millennials and Gen Z for several reasons:

• Digital Communication Dominance: Millennials and Gen Z have come of age in an era overwhelmingly shaped by digital communication tools such as texting, instant messaging, and social media. These platforms provide a unique sense of control, allowing users to meticulously compose and revise their messages before hitting send. In stark contrast, phone calls demand instant, real-time interaction, leaving little room for the safety net of editing. This shift in communication preferences has the effect of making phone calls appear more daunting and less forgiving.
• Limited Phone Call Exposure: With the meteoric rise of digital communication, many young individuals have had minimal exposure to phone calls, particularly during their formative years. Consequently, they may not have cultivated the same level of ease and familiarity with phone conversations as older generations, who relied more heavily on them for communication. This lack of familiarity can lead to increased fear of talking on the phone.
• Fear of Judgment: Millennials and Gen Z are often portrayed as acutely attuned to public opinion, thanks to the ubiquity of social media. This apprehension about judgment can extend to phone calls, where they may fret about being scrutinized for their words or mannerisms during a conversation.
• Social Anxiety Trends: There has been a noticeable uptick in social anxiety among younger generations, and this can manifest in various ways, including phone call anxiety. The fear of making errors, being misunderstood, or encountering rejection during phone conversations can be a manifestation of broader social anxiety issues that are increasingly prevalent.
• Instant Gratification Culture: Younger generations have grown up in a culture of instant gratification, where they can quickly access information, entertainment, and communication at their fingertips. Phone calls can disrupt this culture as they often require immediate attention and response, which can induce stress for those used to a more controlled pace of interaction.
• Text-Based Communication Norms: Text-based communication has established its own set of norms and etiquette, which may be more comfortable for millennials and Gen Z. Phone calls, on the other hand, require navigating different conversational dynamics and cues, which can be anxiety-inducing and feed into the fear of talking on the phone.
• Introverted Traits: While not exclusive to millennials and Gen Z, introverted personality traits may be more common in these generations. Introverts may find phone calls draining and prefer the solitude and control of written communication.

5 Ways to Cope with Phone Call Anxiety

In today’s digital era, where texting and messaging apps have taken center stage, picking up the phone can seem like a rather intimidating endeavor. If the idea of calling or answering a call sets your heart racing and your palms sweating, take comfort in knowing that you’re far from alone. Phone call anxiety is a common hurdle, and conquering it can be quite the task. But worry not, because we’re here to offer you 5 practical strategies to help you navigate and conquer your fear of talking on the phone.

1. Prepare and Plan Ahead: One of the most effective ways to tackle phone call anxiety is by being prepared. Before making or receiving a call, jot down some notes or key points you want to discuss. Having a clear agenda can boost your confidence and help you stay on track during the conversation.
2. Practice Deep Breathing: Deep breathing exercises can work wonders in calming your nerves. Before picking up the phone, take a few moments to inhale deeply through your nose, hold for a few seconds, and then exhale slowly through your mouth. Repeat this a few times to lower your anxiety levels.
3. Visualize Success: Sometimes, our anxiety is rooted in negative thoughts about the conversation’s outcome. Instead of dwelling on what could go wrong, visualize a successful and pleasant conversation. Picture yourself speaking confidently and achieving your goals for the call.
4. Start Small: If phone calls terrify you, start with small steps. Begin by making short and straight forward calls to close friends or family members. Gradually, work your way up to more challenging calls. This incremental approach can help build your confidence over time.
5. Use Technology Wisely: Embrace technology to your advantage. Text or email can be useful for scheduling or confirming appointments, leaving less room for phone calls. Also, consider using speakerphone or Bluetooth devices if holding the phone to your ear adds to your anxiety.

Conquer phone call anxiety and regain confidence in your communication abilities with a NYC anxiety therapist!

Experiencing anxiety and fear of talking on the phone can be a paralyzing and isolating challenge, affecting various aspects of your life. At Uncover Mental Health Counseling, we understand the profound impact phone call anxiety can have on your daily routine and overall well-being. Let’s explore how we can provide the support and guidance you need to overcome this fear and lead a more connected and fulfilling life.

1. Reach Out to Uncover Mental Health Counseling: Taking the first step is often the hardest. Reach out to us for a free 15 min consultation call, and let’s discuss your specific anxieties about phone calls and how they’re affecting your life. Our team is here to offer a safe and understanding space for you to share your concerns.
2. Meet with Our NYC Anxiety Therapists: Connect with one of our experienced therapists in New York City who specialize in anxiety and communication challenges. In your initial session, you’ll have the opportunity to explore the root causes of your phone call anxiety, develop strategies to manage it, and work on building your confidence in communication.

Empower Yourself and Find Healing: Embark on a path of self-discovery and healing, receiving the personalized support and guidance needed to conquer phone call anxiety. We’ll work together to help you regain control over your fears, find effective coping mechanisms, and ultimately lead a more connected and fulfilling life.