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