4 Steps How to Overcome Phone Anxiety Today: A Step-by-Step Guide


How to Overcome Phone Anxiety: Learn how to reduce those call-time jitters and feel more comfortable and in control with actionable advice and techniques. For me, the idea of making a phone call can feel surprisingly daunting – worry about what to say, fear of awkward silences, and that nagging sense of being judged. But I’ve realized that understanding why I feel this way is the first step in overcoming it.

Key Takeaways

  • Pinpoint Your Triggers: Is it the uncertainty of unscripted conversations? The lack of visual cues? Once you identify what specifically makes you anxious, you can tailor your strategies.
  • Preparation is Key: For important calls, having a few jotted notes – a purpose, key questions, etc. – can significantly boost confidence.
  • Practice Makes Progress: Start with low-stakes calls (ordering takeout, routine appointments). Each “success” builds your phone confidence muscle.
  • Embrace the Awkward: Accept that some calls might have awkward pauses or fumbles. Remind yourself everyone experiences this – it doesn’t diminish your competence.
  • Self-Compassion is Crucial: If you stumble, don’t beat yourself up. Be as kind to yourself as you would be to a friend struggling with the same thing.

Additional Tips

  • Find Your Power Zone: Is there a quiet space or time of day where you feel calmer? Schedule important calls for then, if possible.
  • Reframe the Mindset: Instead of dreading calls, try to see them as opportunities – to get information, connect with someone, or tackle a to-do item.

Remember: Overcoming phone anxiety takes time and practice. Celebrate even small wins! If your anxiety feels overwhelming, seeking support from a therapist can provide additional tools and guidance.

What Is Phone Anxiety?

Phone anxiety refers to a feeling of nervousness or discomfort experienced during phone calls. This can range from mild anxiety to severe phobia and can impact individuals in different ways, such as causing physical symptoms, reducing confidence, and affecting daily activities. The following are some common causes of phone anxiety:

  • Fear of speaking in public
  • Anxiety about being judged or criticized
  • Lack of control over the conversation
  • Fear of sounding unprofessional or unprepared

What Causes Phone Anxiety?

Phone anxiety can have several causes, including:

  • Fear of judgment: Many people feel anxious about making phone calls because they fear being judged or rejected. They may worry that the person on the other end of the line will judge their tone of voice, speech, or conversation skills.
  • Lack of control: When making a phone call, you can’t control the person’s reactions or the outcome of the conversation. This lack of control can lead to anxiety and stress.
  • Past experiences: Previous negative experiences with phone calls can also contribute to phone anxiety. For example, if you’ve had a difficult or embarrassing phone call in the past, it can make you feel anxious about making future calls.
  • Social anxiety: People with social anxiety may find phone calls especially challenging. They may feel nervous about being heard or understood or worry that they’ll make a mistake or forget what they want to say.

Identifying the root cause of your phone anxiety can be the first step in overcoming it.

How to Overcome Phone Anxiety?

Phone anxiety can be a common and overwhelming experience, but there are ways to overcome it. In this article, we will explore some effective strategies to help you tackle phone anxiety and regain confidence when making phone calls.

  1. Identify your triggers

The first step in overcoming phone anxiety is to identify what triggers your feelings of nervousness or discomfort. This can help you to understand your specific challenges and tailor your approach accordingly. Some common triggers of phone anxiety include:

  • Making calls to people you don’t know well
  • Speaking in front of a large group
  • Being put on the spot
  1. Create a positive mindset

A positive mindset can go a long way in overcoming phone anxiety. Start by focusing on your strengths and what you have to offer, rather than your weaknesses. Remind yourself of past successful phone conversations and the positive outcomes that resulted. This can help to build your confidence and reduce anxiety.

  1. Prepare and practice

Preparation is key when it comes to overcoming phone anxiety. Take the time to prepare for your call, whether it’s researching the topic, practicing your speaking points, or just taking a few deep breaths. This can help you to feel more in control and confident during the call.

  1. Use visualization techniques

Visualization techniques can also be helpful in overcoming phone anxiety. Imagine yourself having a successful, confident phone conversation. See yourself speaking clearly and calmly, and visualizing the positive outcome. This can help to reduce anxiety and build confidence.

Taking Control: Tips for Effective Phone Communication

In addition to overcoming your fears, it is important to develop effective phone communication skills. Here are some tips to help you communicate effectively on the phone:

  1. Speak clearly: When speaking on the phone, make sure you speak clearly and at a moderate pace. This helps the other person understand you better and reduces the likelihood of misunderstandings.
  2. Listen actively: When receiving a call, make sure you listen actively and give the other person your full attention. This helps you understand their needs and respond appropriately.
  3. Be polite: Remember to use polite language and manners when communicating on the phone. This shows respect and professionalism and helps build positive relationships.
  4. Take notes: If necessary, take notes during the call to help you remember important information. This can also help you stay focused and on track.

Why Do I Get Phone Anxiety?

Phone anxiety can be caused by a variety of factors, including past negative experiences with phone calls, fear of judgment or rejection, low self-esteem, and shyness or social anxiety. Some individuals may have had traumatic experiences while on the phone, such as being scolded or embarrassed, which can contribute to the development of phone anxiety.

Others may be nervous about speaking with people they don’t know well or in professional settings, where the pressure to communicate effectively can be high. Some people may also have a fear of being caught off guard or not knowing what to say, which can lead to feelings of anxiety when making or receiving phone calls.

Additionally, those with anxiety disorders or social anxiety may be more likely to experience phone anxiety, as their general nervousness and worry can be amplified in any social situation, including over the phone.

FAQs on How to Overcome Phone Anxiety

  1. Is phone anxiety a common issue?

Yes, phone anxiety is a common issue that affects many people. In today’s technology-driven world, phone calls play a significant role in communication, and many people experience anxiety when making them.

  1. Can phone anxiety impact my personal and professional life?

Yes, phone anxiety can impact both your personal and professional life. It can cause stress and discomfort, and make it difficult to build and maintain relationships, both personally and professionally.

  1. What are some common causes of phone anxiety?

The common causes of phone anxiety include fear of judgment, lack of control, past experiences, and social anxiety.

  1. What are some techniques for overcoming phone anxiety?

The techniques for overcoming phone anxiety include preparing for the call, taking deep breaths, visualizing a positive outcome, practicing positive self-talk, using positive body language, finding a quiet and comfortable place, using headphones, starting with small steps, and seeking support.


Phone anxiety can be a challenging and stressful experience, but it doesn’t have to be. By following the tips and techniques outlined in this article, you can learn how to overcome phone anxiety and regain confidence when making phone calls. Remember to be patient with yourself and celebrate your progress, no matter how small. With time and practice, you’ll find that making phone calls can be a positive and enjoyable experience.

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