Take a moment to really notice the thoughts that go through your head before you make a phone call. Notice what kinds of things you are telling yourself. [1] X Research source
If this is the case, try to think about times when you have made a phone call and you didn’t say anything embarrassing. Now, reframe your self-talk by saying something like, “I have made several phone calls without embarrassing myself. I am capable of having a successful telephone conversation. ”
For example, treatment for social anxiety may include cognitive-behavioral therapy (CBT) techniques, exposure therapy, and social skills training. These techniques may help you identify anxious thought patterns, learn to face your fears, and develop helpful strategies for managing social situations. [3] X Research source
For example, maybe you feel more confident and fresh in the morning or right after an exercise routine. Plan to make calls then.
If you need to make a call to find out information, make a list of questions you want to ask. If you need to communicate news to a friend or colleague, write down what you need to tell them.
For example, if you need to make three phone calls—to a friend, to a colleague, and to make a reservation—rank the level of anxiety you feel with each one. Then, start with the least anxiety-provoking, like to a friend. Make that call first to get some good vibes. Then, move to the next one and so on.
For example, before a telephone job interview, you might do a “mock interview” with a friend. Have them ask you questions. Then, you can provide thoughtful answers as if it were the real deal. Ask for feedback after the “interview” is over so that you can make improvements.
As you practice making more phone calls, you’ll likely find the activity doesn’t stress you out as much.
Imagine you are talking to the person face-to-face instead of on the phone.
For example, if you’re checking in with a supervisor, you might plan to have a team member join you on the call. If you’re calling a distant relative, ask your mom or sibling to talk to them with you.
Deep breathing involves pulling in air through your nose for several counts (try four). Then, hold the breath for about seven counts. Finally, exhale the breath from your mouth for about eight counts. Repeat the entire cycle for a few minutes until you start to feel calmer. If you’re on an active call, two to three cycles of deep breathing can help you quickly collect yourself and decrease anxiety.
Start by taking a few deep breaths. Focus your attention on your toes on one foot. Pay attention to any sensations to feel there. Continue to breathe in and out, envisioning the calming breaths removing any tension in your toes. Once this area is completely relaxed, move up to the sole of your foot, your ankles, your calves and so on until your entire body is relaxed. [10] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Try a favorite childhood hideout, a soothing riverfront, or a beautiful country meadow. Engage all of your senses to visualize this place in your mind’s eye. Then, imagine that the phone rings in this relaxing place. You pick it up and the call goes perfectly. You are not nervous. You speak confidently and intelligently. Whenever anxiety arises, you look around this peaceful place and the tension melts away.
