Feeling Anxious on the Phone? Here’s How to Cope

Phone anxiety can be a real struggle, but it doesn’t have to be. It is important to find a way to cope with this fear because it can hinder career opportunities, friendships, and relationships.

One can choose to texting versus talking, whichever seems more comfortable for them, or utilize breathing exercises and visualization of a successful conversation as some of the approaches available to overcome anxiety related to phone calls.

Practice Breathing Exercises

Using breathing exercises might assist you in being more at ease and less tense in the circumstance. Breathing exercises are a quick and simple workout that can be done anywhere. Among the most popular breathing exercises is the 4-7-8 breathing technique. To do this, take four breaths via your nose, hold them for seven counts, and then release the air through your mouth for eight counts.

Studies have indicated that anxiousness over the phone is associated with worrying about other people’s reactions to them when they are speaking. Because of this, a lot of people who are anxious when they talk on the phone prefer to text.

When you successfully get through a call, celebrate your accomplishment! You can go for a stroll or treat yourself to a cup of tea as a reward.

Don’t Overthink Things

Phone anxiety can cause major disruptions, whether missing calls from friends and family or avoiding important work calls. Treating it seriously and seeking help if you are struggling is important.

During a call, please focus on the person and their emotions, not yours. It can also be helpful to assume that the other person feels nervous or insecure on the phone. This can lower your defenses and make the conversation feel easier overall.

Preparing what you want to say ahead of time is a good idea, but take your time thinking about it. Remember that conversations always have the potential to veer off in a different direction. It’s better to keep an open mind and be curious rather than defensive.

Don’t Avoid Calls

Phone anxiety is a real thing that can cause real problems for people who suffer from it. It can stop them from landing their dream job, meeting the man or woman of their dreams, or maintaining strong relationships with loved ones.

Some people find that the only way they can manage their anxiety is to avoid making calls. But this isn’t a long-term or healthy answer. It may also result in lost chances and a stagnant career.

It’s important to overcome your fears of talking on the phone to live a happier and more fulfilling life. Exposing yourself to more phone calls, preparing for scheduled phone conversations, practicing breathing exercises, and visualizing successful calls can all help. You can also seek individualized guidance from a licensed therapist in person or online.

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