Phone Call Anxiety
If making or receiving phone calls fills you with dread, you're not alone. Here's how to manage phone anxiety.
Why Phone Calls Feel Scary
Phone calls strip away visual cues (body language, facial expressions) that help you gauge how a conversation is going.
There's no time to compose your thoughts like there is with text or email.
You can't predict when someone will call, so incoming calls feel like ambushes.
The pressure of real-time conversation without visual feedback creates performance anxiety.
For introverts, neurodivergent people, and those with social anxiety, phone calls are particularly draining.
Common Fears
'What if I say something stupid?' — You won't, and if you stumble, they won't remember.
'What if there's an awkward silence?' — Silences feel longer to you than to the other person.
'What if I can't understand them?' — It's okay to ask someone to repeat themselves.
'What if they judge me?' — Most people are focused on themselves, not evaluating you.
'What if I forget what I need to say?' — Write it down before you call.
Practical Strategies
Prepare notes: Write down key points before making a call. This is not cheating — it's being organised.
Schedule calls: If possible, arrange a specific time so you can prepare mentally.
Start small: Call a shop to check their opening hours. Order a takeaway by phone. Build up gradually.
Stand up or walk: Physical movement during calls reduces anxiety.
Remember you can end it: 'I have to go now' is always available to you.
Reward yourself: After a difficult call, acknowledge that you did something hard.
When It's More Than a Preference
If phone anxiety prevents you from making important calls (GP, bank, employer), it's worth addressing.
Cognitive Behavioural Therapy is highly effective for phobia-level phone anxiety.
Your GP can help if phone anxiety is part of broader social anxiety.
Many services now offer alternative contact methods — use them when available, but work toward phone comfort too.
Progress is making the call despite the anxiety, not waiting until the anxiety disappears.