There is no doubt about it; no one enjoys taking phone calls at work. So here’s what you need to know about handling your next call and eliminate phone anxiety.
Many people have difficulty when it comes to receiving or making a phone call. Spending so much time talking to clients and colleagues can be exhausting. However, it can boost your productivity and mood at work if you can confidently take and receive phone calls with ease. Our goal in this article is to explain how to deal with the symptoms of phone call anxiety, the reasons for it, and how to get rid of it.
Let’s make it easy for you to take your next call with confidence and ease. Taking these steps will help you overcome your phone anxiety.
Why Do Some People Experience Phone Anxiety?
When you avoid talking on the phone because you are stressed, you have phone anxiety, also known as telephobia. Calling or receiving calls is something that many people find unpleasant. However, this doesn’t mean you have a phone anxiety.
Of course, sending a text or an email is often more convenient than a phone call. There is no face-to-face communication, but that does make some things easier. You are the only one who has the power to make decisions. It is easy to send a message if you prepare it in advance or delete the message before it goes out. You can either be informal or formal, based on the situation. As you will not be able to see the face of the other party, you can develop a more confident persona. People who have social anxiety or a high sensitivity level may benefit from this approach a great deal.
It is estimated that nearly 80 percent of millennials are afraid of their phones ringing, compared to only 40 percent of baby boomers, according to a UK survey in 2019. In addition, over 60 percent of millennials miss calls entirely to avoid talking on the phone. Another study showed that most people with phone anxiety prefer to communicate by text instead of by phone. Texting increases feelings of security and allows them to express themselves more freely.
It is also easier for people to participate in debates on social media due to its anonymity. For example, you can duck behind your screen when you receive a negative comment and avoid seeing how they react to it.
The Reasons for Phone Anxiety
It is not uncommon for people to experience phone anxiety for various reasons. For example, if you cannot detect body language in the person you speak to, you may feel self-conscious in your voice.
When we talk on the phone, we are limited to our voices as a means of communication. When nonverbal cues are not integrated into communication, the flow of information is hindered. Of course, this could be extremely uncomfortable, as we are automatically placed at a disadvantage. The caller’s tone affects our response when we receive a phone call. It is instantaneous to observe their reactions when they pause.
On the other hand; texting allows us to distance ourselves from others without interacting. This may be beneficial to us, particularly when we feel ignored or rejected by the other person. Naturally, these aspects may intimidate anxious people when they talk on the phone.
However, when you feel anxious about your phone at work, your productivity can be compromised. There are many people who, as part of their jobs, are responsible for making and receiving phone calls, such as marketers, customer service representatives, administrators, journalists, PR professionals, and advisors, among others. It is also possible to suffer a nervous breakdown during a phone interview, which can threaten your chances of getting a job.
What You Can Do To Overcome Phone Anxiety
Putting off the problem of dealing with situations that cause pressure will most likely lead to anxiety becoming more severe over time. Instead of urging yourself to overcome your anxiety, get started with these steps to help you cope:
1. Smile
The physical act of smiling automatically makes you feel better and more relaxed. Using the right body language and facial expressions, you can make the other person believe you are talking face-to-face with them. In this case, standing upright or maintaining a calm expression could make you feel more comfortable.
2. Take It Easy
Anxious people tend to overthink things. Whenever someone says something unexpected, it does not intend to upset you. When it comes to nonverbal signals, we are missing important details. Please do not take what they are saying too literally, and do not make assumptions based on their words. When you are done with the conversation, end it, put the phone down, and move on.
Keeping this in mind just before an important call is also important. Be prepared for what you want to say, but avoid overthinking it. In any conversation, things can always take a turn in another direction. Mindfulness and a curious mind is essential to communicate effectively. It’s okay to keep notes with you, but don’t be afraid to improvise.
3. Seek Assistance
Professional counseling is available in various ways if you feel you could find it helpful. General and medical practitioners can provide you with a specialist referral if you wish to see one. The other alternative is to find a therapist or counselor who you feel is suitable for you independently.
4. Establish Your Aims
Start with small goals. As part of your goal, you might want to keep the conversation going for a more extended time than two minutes. You can also take the call within the first three rings of the telephone. It is a good idea to extend those goals over time.
5. Practice Basic Calls
Exposure therapy can help you overcome your fear. It becomes easier to perform an activity when you do it regularly. You may want to call an automated information line rather than speak with a real person to get the necessary information. For example, call the cafe or or restaurant to find out when they close if you do not know the time.
Your anxiety will likely start to dissipate as you gain confidence in yourself. It is a good idea to list everyone you wish to contact, then start by calling the person at the top of that list. After the call, recognize your accomplishment and move on.
6. Prepare for a Call
For a smooth call, it is essential to prepare for it beforehand. Preparing a short outline in advance may prevent you from rambling or forgetting what you will say. Before making the call, read the outline you made. Thus, you will be able to mentally prepare your speech.
7. Think Logically
Don’t be concerned if someone’s too busy to talk to you. You’re unlikely to get an answer due to busyness. It doesn’t matter what the other person thinks of you because you can’t see them either, so don’t worry about how they see you. Their eyes cannot see what you look like, what you wear, or the expressions you make.
8. Make the Effort to Look at the Bigger Picture
Consider the perspective of another person. If you were to advise a friend or colleague, think of how you would approach the situation. Ultimately, it doesn’t matter whether you stumble over a word or misuse it; the other person isn’t concerned. In this way, you would able to design a plan to deal with the anxiety you are experiencing.
9. Start Moving
Many relaxation and breathing exercises effectively relieve anxiety. It is possible to ease pressure even temporarily through practice. The more you focus on the present, the more likely you will be able to avoid worrying about the future.
10. Find Out What Triggers You
Keeping a diary of your anxiety and stress experiences can help you remember what you did when they occurred. When your phone rings or you plan to call, you can take advantage of this to determine if you feel more anxious. It can be used to assess whether you were experiencing anxiety before making the call, whether you were worried about what you intended to say, whether you felt anxious afterward or covered all the points you wanted to say. In addition, keeping a diary will allow you to decide what types of calls cause your anxiety and which do not, such as inbound versus outbound incoming calls.
Be persistent
The first step in achieving your goals is to know what you are capable of. Talking over the phone is no different from the other skills you possess to communicate. The key to improving any area that needs improvement is to identify and attempt to improve them as soon as possible.
It is possible to make progress in many ways. It’s alright if your progress or path is different from others. The next time you are need to make a phone call, take these tips into consideration. Don’t forget that you can hang up at any time.
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