Are You Suffering from Phone Anxiety or Telephobia? 6 Useful Coping Strategies to Overcome Phone Anxiety.

How to overcome Phone Anxiety?

How to Overcome Phone Anxiety?

Do you hear about the Phone Anxiety or Telephobia? Are you suffering from phone anxiety? Do you want to overcome phone anxiety? Actually the Phone Anxiety or Telephobia is the fear to make phone calls or receive phone calls- the intense anxiety felt by someone while making or receiving phone calls. It is generally seen in the persons suffering from Social Anxiety Disorder or Inferiority Complex or simply by Generalized Anxiety disorder. Sometimes people may be suffering from Phone Anxiety without any reason especially the introvert people.

Causes of Phone Anxiety

The causes behind the phone anxiety may be different for different people- if anyone suffering from Anxiety Disorder especially the Social Anxiety Disorder, Depression, Inferiority Complex, Personality disorder may develop the Phone Anxiety. Experiences of being Embarrassed, victims of online threat through phone calls, too much self-awareness, overthinking etc. are some solid causes behind the Phone Anxiety or Telephobia. Sometimes the Phobia to communicate with people or the fear of being neglected or undervalued also may cause the Phone Anxiety.

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Symptoms of Phone Anxiety

To overcome phone anxiety or telephobia, one should be familiar with the symptoms of Phone Anxiety. Some common symptoms are stated below-

. Psychological Symptoms

. Not willing to take phone calls or do phone calls, always avoid calling back others for the missed calls.

. Delay in receiving or responding to phone calls.

. Prefer to give response in text messages than by doing phone calls.

. Feeling of happiness if someone is not responding to phone callls.

. Think a lot regarding the conversations before the phone call and also after the phone call.

. Feeling of Embarrassment of self or others before or after the phone call.

. Physical Symptoms

. Feeling of nervousness before a phone call, increased palpitations.

. Excessive Sweating, hot sensation in body.

. Nausea, Headache, may be fainted.

. Tremors of limbs, shortness of breath before a phone call

. Panic Attacks may take place.

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Ways to Overcome Phone Anxiety

Mobile phones, internet, laptops etc. are the true companions of our life now, we cannot stay without phone or internet for some minutes also but we are suffering from Phone Anxiety. People from all age groups have this anxiety even the youths also and so we need to learn the coping strategies to overcome the phone anxiety or telephobia.

Make Mindset to Overcome

To overcome the phone anxiety, we first accept the fact that we have this anxiety issue and make our mindset to overcome this. If we have the mindset to overcome it, we can then make plans to face it or choose other alternatives to bring change in our belief system regarding phone anxiety.

Face It- Exposure Therapy

Here we will try to receive phone calls or also make phone calls as much as we can to challenge our phone anxiety. Generally, too much exposure to phone calls helps us a lot to overcome phone anxiety.

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Preparation of Responses

To overcome the phone anxiety, we can prepare and practice a lot of the probable answers/responses before making a phone call to minimize the fear of being embarrassed. We can also make the act of ‘ receiving a phone call’ and continue the conversations to reduce our phone anxiety.

Breathing and other Relaxation Methods

Take a deep breathe or drink some water to make a phone call or receive a call. This type of relaxation techniques are really helpful to overcome phone anxiety and make us in little bit relaxed mood. We can also practice ‘ throat clearance’ or ‘ Smile’ before a phone call and it’s really works though it sounds a little bit crazy.

Visualization of Success

To overcome phone anxiety, one can make visualization of successful calls to boost their confidence level and make them ready to start their conversations. Phone anxiety is actually the product of our fear or phobia regarding being neglected, criticized or embarrassed by others or making other people uncomfortable or hurt by our words. Visualization of successful Conversations through phone is quite helpful for us.

Take Professional Support

In extreme cases we need to take the help of psychiatrists or therapists to overcome phone anxiety. Cognitive Therapy, Cognitive behavioral Therapy, Person centered Therapy etc. are effective methods to minimize our phone anxiety or telephobia.

Words from

Phone Anxiety is not a small issue- it’s a big one related to our personal and professional life and we should not neglect this anxiety issue. To overcome phone anxiety we may take the help of our family and friends by sharing our issues with them, making unnecessary calls to them to give us exposure to phone calls and also to give us a sensation of success or accomplishment.


1.Phone Anxiety: Definition, Symptoms, Treatment, Coping (

2.Phone Anxiety: How to Overcome It (

3.How to Overcome Phone Anxiety (

4.Psychologists Explain Your Phone Anxiety (

5.Phone anxiety is real—and solvable | Popular Science (

6.Phone call anxiety: Why so many of us have it, and how to get over it (

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