Tackling phone phobia
I
n a world dominated by
texting, messaging, and
emails, we may be less and
less likely to use our phones
to actually talk to people. In
fact, as we reduce our talking
time, we can begin to lose the
knack – and even our confidence
to converse.
The advent of the internet, with
its forums, chat rooms, and social
media, means that it’s possible
to connect with people without
ever leaving home. This is great
for those who struggle with social
anxiety, as they don’t need to go
out to chat or shop.
Research from charity Anxiety
UK reveals that one in six adults
has experienced some form of
‘neurotic health problem’, and
more than one in 10 are likely to
have a ‘disabling anxiety disorder’
at some stage, with 13% likely to
develop a phobia.
Phone anxiety is part of this
broader social anxiety, and
is characterised by similar
physiological responses – often
triggered by having to speak on
the telephone, or the thought of
doing so.Symptoms of phone anxiety
Anxiety often comes with a range
of debilitating physiological
symptoms, including a racing heart,
tingling in the hands, feeling faint,
a sense of terror, sweating or chills,
chest pains, difficulty breathing,
and a feeling of a ‘loss of control’.
Unfortunately, as scary as it may
sometimes seem, talking on the
telephone can be an essential part
of work, or the most efficient way
to get things done.What might cause phone
anxiety?
The original source of the fear may
be something unconscious – a past
experience which you don’t think
about, but a sense of fear remains.
Or perhaps a conversation in the
past ended badly, with a huge life
upheaval? Perhaps you were on
your mobile when you witnessed
a terrible incident? Perhaps you
couldn’t access a phone when you
needed to in a moment of fear?
It may also be part of a general
concern of looking or sounding
‘silly’, or simply ‘messing up’. Then,
the fewer times we use the phone,
the harder it becomes.As more of our day-to-day communications move online, are we losing the knack of talking
on the telephone? For some, the less they do it, the scarier it becomes. So, if you fear using
the phone, here are some tips to get you chatting againWriting | Audrey Tang Artwork | Charlotte ReynellWhat can I do?
If speaking on the phone is integral
to your lifestyle, then you can take
steps to reduce anxiety and help
manage the fear. And there are also
practical techniques you can use to
get through the call itself. As soon
as you feel anxiety growing...- Focus on your breathing.
It can help to concentrate on
breathing slowly in and out, while
counting to five. - Stamp on the spot or move
about. It can be helpful to channel
your nervous sensations into
something physical. - Focus on your senses. Try
mint sweets or gum, or touch
something soft. Have an emotional
first aid pack – I personally love
fluffy things, and have a pompom
as my alternative stress ball. - Think about self-care. Pay
attention to what your body needs;
you may find that resting, or going
to the toilet, or eating or drinking
something light, can alleviate the
sense of fear.