How to Get Rid of Phone Anxiety

Step-by-Step Guide

1. 1

   Step 1: Get to the bottom of your fears.

   The only way to truly conquer your phone anxiety is to figure out what’s causing it.
   
   Question what’s at the bottom of your fear of talking on the phone:
   Are you worried about saying something embarrassing? Do you fear rejection? Take a moment to really notice the thoughts that go through your head before you make a phone call.
   
   Notice what kinds of things you are telling yourself.
2. 2

   Step 2: Challenge your self-talk.

   After gaining some insight into what’s driving your fear, try to change them.
   
   You can do this by modifying what you’re telling yourself about talking on the phone.
   
   For example, you might be telling yourself that you’ll say something stupid or embarrassing.If this is the case, try to think about times when you have made a phone call and you didn’t say anything embarrassing.
   
   Now, reframe your self-talk by saying something like, “I have made several phone calls without embarrassing myself.
   
   I am capable of having a successful telephone conversation.” , A chronic fear of making telephone calls may be an indicator of a deeper issue, such as social anxiety.
   
   By seeing an experienced anxiety therapist, you can identify the underlying problem and develop skills to overcome it.
   
   For example, treatment for social anxiety may include cognitive-behavioral therapy (CBT) techniques, exposure therapy, and social skills training.
   
   These techniques may help you identify anxious thought patterns, learn to face your fears, and develop helpful strategies for managing social situations.
3. 3

   Step 3: Work with a therapist.

Detailed Guide

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