Although there aren\u2019t any definitive answers regarding the normalcy of phone call fears, it does seem to be something many people suffer with. So by that definition, yes, it likely is.<\/strong><\/h5>\nThe irony here is that American adults (those over the age of 18) spend just under three hours each day, on average, using their smartphones \u2014 source: ComScore, \u201cCross-Platform Future in Focus,\u201d 2017.<\/strong><\/h5>\n<\/blockquote>\nIf making telephone calls is something you\u2019re not fond of, you may be more comfortable interacting with people physically. This is because in-person settings let us read cues that are nonverbal. When meeting in person isn\u2019t an option, many of us prefer instant messaging and emails instead.<\/p>\n
However, not everyone wants to be copied on incredibly long-winded email chains. To such people, it would be much more productive to have a discussion with someone by phone live.<\/p>\n
[\/et_pb_text][et_pb_image src=”https:\/\/www.nevertherightword.com\/wp-content\/uploads\/2019\/07\/phone-calls-never-right-word-scaled.jpg” admin_label=”Single Image” _builder_version=”4.4.8″ custom_css_main_element=”}||.wrapper {||position: relative;||height: 0;||\/* Formula is: (height \/ width * 100%) *\/||padding-top: calc(800 \/ 800 * 100%);||}||||.wrapper__img {||position: absolute;||top: 0;||left: 0;||max-width: 100%;||height: auto;” border_radii=”on|5px|5px|5px|5px” box_shadow_style=”preset3″ locked=”on”][\/et_pb_image][et_pb_divider _builder_version=”3.21.2″ locked=”on”][\/et_pb_divider][et_pb_text admin_label=”Template 1″ _builder_version=”4.9.4″ text_font=”Poppins||||||||” header_font=”||||||||” header_2_font=”||||||||” hover_enabled=”0″ header_2_font_size_tablet=”” header_2_font_size_phone=”26px” header_2_font_size_last_edited=”on|phone” locked=”on” sticky_enabled=”0″]<\/p>\n
What Is Telephonophobia (Telephone Call Anxiety)?<\/span><\/strong><\/h2>\n <\/p>\n
A fear of phones is known as telephonophobia. The word has Greek origins \u2013 \u201ctele\u201d means \u201cfar off,\u201d \u201cphono\u201d means \u201csound\u201d or \u201cvoices,\u201d and \u201cphobia\u201d means \u201cfear.\u201d Telephonophobia has a direct connection to phonophobia (which is the fear of voices or noises, or the sound of one\u2019s own voice).<\/p>\n
Telephonophobia goes hand-in-hand with social anxiety, something that 15 million Americans are affected by. Worries that they\u2019re being intrusive, rude, or laughed at may inhibit someone from picking up the phone. Telephonophobia can coexist with another anxiety order. It may even be suggestive of depression.<\/p>\n
[\/et_pb_text][et_pb_image src=”https:\/\/www.nevertherightword.com\/wp-content\/uploads\/2019\/07\/attract-attention-never-right-word-scaled.jpg” admin_label=”Single Image” _builder_version=”4.4.8″ custom_css_main_element=”}||.wrapper {||position: relative;||height: 0;||\/* Formula is: (height \/ width * 100%) *\/||padding-top: calc(400 \/ 800 * 100%);||}||||.wrapper__img {||position: absolute;||top: 0;||left: 0;||max-width: 100%;||height: auto;” border_radii=”on|5px|5px|5px|5px” box_shadow_style=”preset3″ locked=”on”][\/et_pb_image][et_pb_divider admin_label=”Divider” _builder_version=”3.21.2″ locked=”on”][\/et_pb_divider][et_pb_text admin_label=”Template 2″ _builder_version=”4.9.4″ text_font=”Poppins||||||||” header_font=”||||||||” header_2_font=”||||||||” hover_enabled=”0″ locked=”on” sticky_enabled=”0″]<\/p>\n
What Makes Someone Experience Anxiety When Making a Phone Call?<\/span><\/strong><\/h2>\n <\/p>\n
There are many reasons someone may dread making a call. Some people develop anxiety trying to determine the best time to make a call. Others are worried about annoying the person on the other end of the line. There are even people who are worried that they won\u2019t be able to recognize whoever answers the phone.<\/p>\n
\nIf you are someone who panics when a phone call needs to be made, you may be associating the act with performing before a perceived or real audience.<\/strong><\/h5>\n<\/blockquote>\nBeing scared of making telephone calls could be because you\u2019re worried about conveyance. Poor audio quality could result in repetition or misunderstandings, warranting additional explanation or awkward dialogue. These fears come about because people worry about losing control, especially without the ability to read body language over the phone.<\/p>\n
People who suffer from the fear of phones may worry about responding inappropriately in a discussion. They may also be worried about awkward silences, particularly if they don\u2019t have anything to contribute to a conversation. Stuttering or stammering could ensue. Experiences from the past \u2013 such as getting traumatic news of some sort, or being subjected to an angry and unpleasant call – could also contribute to the fear.<\/p>\n
[\/et_pb_text][et_pb_image src=”https:\/\/www.nevertherightword.com\/wp-content\/uploads\/2019\/05\/effective-communication-never-right-word-scaled.jpg” admin_label=”Single Image” _builder_version=”4.4.8″ custom_css_main_element=”}||.wrapper {||position: relative;||height: 0;||\/* Formula is: (height \/ width * 100%) *\/||padding-top: calc(630 \/ 800 * 100%);||}||||.wrapper__img {||position: absolute;||top: 0;||left: 0;||max-width: 100%;||height: auto;” border_radii=”on|5px|5px|5px|5px” box_shadow_style=”preset3″ locked=”on”][\/et_pb_image][et_pb_text admin_label=”Copyright and Affiliate Links Notice” _builder_version=”4.9.4″ text_font_size=”16px” text_line_height=”1.8em” global_module=”10507″ locked=”on”]<\/p>\n
Illustrations courtesy of <\/i>Shutterstock<\/strong>.<\/i><\/span><\/a><\/p>\n
This article was originally published on <\/i>https:\/\/www.nevertherightword.com<\/i><\/span><\/a><\/strong>. If this article appears on any other site other than <\/i>https:\/\/www.nevertherightword.com<\/i><\/span><\/a><\/strong> without clear referencing it is a violation of the copyright owned by <\/i>https:\/\/www.nevertherightword.com<\/i><\/span><\/a><\/strong>.<\/i><\/p>\n
This article may contain affiliate links. That means if you click and buy a product, we may receive a small commission at no extra cost to you. <\/span><\/em>Never the Right Word is a participant in the Awin Affiliates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to participating merchants.<\/span><\/em>\u00a0For more information, please view our <\/span><\/em>Privacy Policy and Earnings Disclosure page.<\/em><\/a><\/strong><\/p>\n
What Separates Phone Anxiety from Telephonophobia?<\/span><\/strong><\/h2>\n <\/p>\n
Those who don\u2019t have anxiety issues might endure a mild form of it when making a call. Disliking telephone conversations doesn\u2019t mean someone has social anxiety, though. Nonetheless, the two usually complement each other.<\/p>\n
There are people out there who have no problems interacting with people socially, yet have intense fears about receiving or making a phone call. For people who have a social anxiety disorder, telephonophobia might be reflective of issues concerning socializing with others.<\/p>\n
\nIf you feel slightly anxious before making a call, you might have mental performance anxiety, something people with and without stress commonly experience. This kind of anxiety can actually help you perform better.<\/strong><\/h5>\nIf your anxiety debilitates you, though (for instance, exhibiting panic attack symptoms), it will be worth your while to be evaluated by a health expert and get an official diagnosis.<\/strong><\/h5>\n<\/blockquote>\n[\/et_pb_text][et_pb_image src=”https:\/\/www.nevertherightword.com\/wp-content\/uploads\/2019\/05\/communication-teams-never-right-word-scaled.jpg” admin_label=”Single Image” _builder_version=”4.4.8″ custom_css_main_element=”}||.wrapper {||position: relative;||height: 0;||\/* Formula is: (height \/ width * 100%) *\/||padding-top: calc(510 \/ 800 * 100%);||}||||.wrapper__img {||position: absolute;||top: 0;||left: 0;||max-width: 100%;||height: auto;” border_radii=”on|5px|5px|5px|5px” box_shadow_style=”preset3″ locked=”on”][\/et_pb_image][et_pb_divider admin_label=”Divider” _builder_version=”3.21.2″ locked=”on”][\/et_pb_divider][et_pb_text admin_label=”Template 4″ _builder_version=”4.9.4″ text_font=”Poppins||||||||” header_font=”||||||||” header_2_font=”||||||||” hover_enabled=”0″ header_2_font_size_tablet=”” header_2_font_size_phone=”26px” header_2_font_size_last_edited=”on|phone” locked=”on” sticky_enabled=”0″]<\/p>\n
Getting over Telephonophobia \u2013 How You\u2019ll Benefit from Confronting Your Fear<\/strong><\/h2>\n <\/p>\n
How does one go about facing a telephone fear? As with any kind of phobia, treatment entails ongoing exposure over a long duration. Treatments that have shown promise for people with telephonophobia include exposure training and CBT (cognitive behavioral therapy) methods, such as cognitive restructuring. Additionally, there are a number of self-help techniques available to handle phone use anxiety.<\/p>\n
Cognitive restructuring forces you to question beliefs and replace inhibitive thoughts with practical alternatives. On the other hand, exposure training involves the progressive practice of behaviors that are more challenging.<\/p>\n
The most impactful method of dealing with phone anxiety is to simply endure a call. Some like to think of phone calls as a form of exposure therapy \u2013 it will become less daunting every time you subject yourself to it. Cognitive restructuring entails systematically modifying how you perceive a request.<\/p>\n
If you are worried about imposing on someone, for instance, you wonder, \u201cif they didn\u2019t want to talk, why didn’t they pick up the phone?\u201d Perhaps you\u2019re concerned with poor annunciation. In this case, endeavor to put your imperfections into context beforehand \u2013 the person you\u2019re talking to will have talked to multiple people that day, so any verbal slip-ups you make won\u2019t be the first they\u2019ll hear.<\/p>\n
<\/p>\n
\n\u00a0<\/h2>\n
Before Your Call<\/strong><\/h2>\n <\/p>\n
If your nerves need to be calmed down, perform tactical breathing. If you experience heart palpitations and clammy hands just by entertaining the idea of dialing a number, you are encouraged to perform relaxation exercises. Tactical breathing, in particular, can be very helpful for people with telephonophobia.<\/strong> Police officers and soldiers use this technique to remain focused and calm intense situations.<\/p>\n
Here\u2019s how it\u2019s done:<\/strong><\/h5>\n\n- Take a breath by inhaling slowly over a four-second span.<\/strong><\/li>\n
- Hold your breath for another four seconds.<\/strong><\/li>\n
- Exhale your breath out slowly for another four seconds.<\/strong><\/li>\n
- Hold your empty breath for another four seconds.<\/strong><\/li>\n
- Repeat the steps until you\u2019re able to regulate your own breathing.<\/strong><\/li>\n<\/ul>\n
<\/p>\n
Write down a \u201cscript\u201d if you\u2019re worried about what to say. Putting down what you would like to say on paper removes the unknown aspects of a call. It gives you confidence – not only will you have the ability to remember what to say, but you\u2019ll also be able to articulate your message, too.<\/p>\n
Write down what you\u2019ll start with verbatim, since this may be the toughest aspect of a phone call; once you get past this threshold, you\u2019ll usually feel as nervous. Your \u201copening\u201d dialogue should convey things about yourself, including where you are and why you\u2019re calling.<\/p>\n
Once your opening is written, write down any important points to talk about during the phone call. Endeavor to predict what the other person could ask you, as well as what your reaction would be. Write down names and numbers that may be asked of you.<\/p>\n
If it\u2019s a social phone call you\u2019re making, perhaps to someone you are attracted to, write down potential conversation questions and topics for the sake of keeping the conversation flowing.<\/p>\n
Write down as many details as you can to the script. Odds are you won\u2019t be reading it line by line, but at least you\u2019ll have a frame of reference and some confidence going into the conversation.<\/p>\n
Don\u2019t forget to rehearse, especially if you\u2019re nervous. Consider having your opening rehearsed prior to making the phone call. To make the rehearsal feel realistic, hold the telephone and talk into it.<\/p>\n
Talk to someone else over the telephone first. Just before you call someone that makes you anxious, called up a friend or family member that you\u2019re comfortable speaking to by phone. You\u2019re your brief conversation with them ends, move on to the intended call immediately.<\/p>\n
This instrumental technique will calm you down before you make a call. That\u2019s because the first phone call you make eases the area of your mind that associates telephone calls with stress.<\/p>\n
<\/p>\n
\n <\/p>\n
During the Call<\/strong><\/h2>\n <\/p>\n
Take a walk and make some gestures.<\/strong><\/h5>\nAccording to research, you get more nervous and use language filters (such as \u201cuh\u201d and \u201cum\u201d) when you communicate with your hands and arms constrained (such as when your hands are kept inside your pockets).<\/p>\n
That\u2019s because you can\u2019t gesture.<\/p>\n
Therefore, you won\u2019t be confident that your message will be conveyed properly. The person you\u2019re speaking with is unable to see the body language you\u2019re making, but you should still make gestures for the sake of making yourself feel much better. Taking a walk will aid in loosening you up, too.<\/p>\n
Put a smile on your face. <\/strong><\/h5>\nWe sometimes are under the impression that people only smile as a reaction to happy and calm feelings, but the truth is that smiling can produce those feelings! Studies suggest that smiling in the midst of a stressful activity \u2013 even if it is disingenuous \u2013 reduces your stress levels and heart rate. Also, you will sound more inviting to the individual you\u2019re speaking with.<\/p>\n
Talk to the mirror. <\/strong><\/h5>\nDuring telephone calls, the only form of input you receive is the individual\u2019s voice; you are unable to see their facial expressions while you\u2019re talking, which induces anxiety. That\u2019s why looking in a mirror can reduce your feelings of awkwardness \u2013 you can trick your mind into believing that you\u2019re speaking to another person in front of you.<\/p>\n
Those same studies revealed that a forced smile can increase happiness, specifically when you see yourself smile in a mirror.<\/p>\n
Practice makes perfect. <\/strong><\/h5>\nPeople who are shy about talking on the phone are usually told to seek employment in a place where they will be on the phone a lot; an ongoing exercise in such a setting, it is believed, will gradually reduce an individual\u2019s phobia. This may prove effective, however, there are no guarantees that you will be more confident about making phone calls outside of that environment. That\u2019s because the job takes you out of your own head for a while – it\u2019s like a different person is making these calls, which is why your nervousness isn\u2019t as elevated.<\/p>\n
Ongoing practice every day as \u201cyou\u201d could prove to be much more effective. Try to make at least one call per day. A simple approach is to dial up a company and ask them what time they open and close. For example, you can ask the following line \u2013 \u201chello, I was curious, when do you close on Saturdays?\u201d That\u2019s the only line you have to use. You can gradually conduct more phone calls that warrant lengthier openings, as well as more dialogue. Find a reason to give a customer service department a call. You can book some appointments, too.<\/p>\n
Phone interaction might not be as fast as its modern communication counterparts; however, it still comes with its fair share of benefits. A phone call, which links up to one caller with another, develops a connection other forms of media cannot give. The telephone remains a vital business element.<\/p>\n
Rather than speak with someone in the flesh, phone calls serve as an alternative to personal interaction. If the individual you dialed up is available, a business can be handled over the phone. With other types of engagement, like emails and texts, a message is left, and you wait for a response. Telephone calls come with a vocal alternative \u2013 voicemail. Callers can leave detailed messages without character limits or typing on tiny keypads.<\/p>\n
On the phone, the tone of your voice gives emotion and dimension to the words you use, enhancing the impact of the discussion. Certain forms of body language, like standing while speaking and smiling, may be expressed in the discussion. Emails and texts are just words that the receiver might misinterpret. They don\u2019t come with the advantages of body language or voice tone.<\/p>\n
Certain things that are talked about, like confidential issues, sensitive topics, disciplinary measures, and condolences, must be done personally with a phone call. Making time to call someone is more heartfelt than emails or texts, which are impersonal. Without communication going both ways, sensitive matters might get misinterpreted.<\/p>\n
Emails and text messages serve as legal documentation, and are retrievable as evidence, even if you\u2019ve deleted them. Several companies track and record telephone conversations between customers and employees for training reasons. Messages left by voicemail that are deleted are unrecoverable and don\u2019t leave any record of a discussion behind.<\/p>\n
[\/et_pb_text][et_pb_image src=”https:\/\/www.nevertherightword.com\/wp-content\/uploads\/2019\/04\/speech-marks-communication-never-right-word-scaled.jpg” admin_label=”Single Image” _builder_version=”4.4.8″ custom_css_main_element=”}||.wrapper {||position: relative;||height: 0;||\/* Formula is: (height \/ width * 100%) *\/||padding-top: calc(800 \/ 800 * 100%);||}||||.wrapper__img {||position: absolute;||top: 0;||left: 0;||max-width: 100%;||height: auto;” border_radii=”on|5px|5px|5px|5px” box_shadow_style=”preset3″ locked=”on”][\/et_pb_image][et_pb_divider admin_label=”Divider” _builder_version=”3.21.2″ locked=”on”][\/et_pb_divider][et_pb_text admin_label=”Conclusion” _builder_version=”4.9.4″ text_font=”Poppins||||||||” hover_enabled=”0″ locked=”on” sticky_enabled=”0″]<\/p>\n
At Never the Right Word, our aim is to give you practical examples of how to handle life\u2019s difficult conversations. If you have an awkward situation that you\u2019d like example templates for, request a topic here<\/b><\/span><\/a>.\u00a0\u00a0<\/b><\/p>\n
If you\u2019re interested in further reading, we\u2019ve also included links to our trusted resources and related posts below. To find out more\u00a0about NTRW<\/b><\/span><\/a>\u00a0and\u00a0our\u00a0recommended tools<\/b><\/span><\/a>,<\/b> you can do that\u00a0here<\/b>.<\/span><\/a><\/p>\n
If making telephone calls is something you\u2019re not fond of, you may be more comfortable interacting with people physically. This is because in-person settings let us read cues that are nonverbal. When meeting in person isn\u2019t an option, many of us prefer instant messaging and emails instead.<\/p>\n
However, not everyone wants to be copied on incredibly long-winded email chains. To such people, it would be much more productive to have a discussion with someone by phone live.<\/p>\n
[\/et_pb_text][et_pb_image src=”https:\/\/www.nevertherightword.com\/wp-content\/uploads\/2019\/07\/phone-calls-never-right-word-scaled.jpg” admin_label=”Single Image” _builder_version=”4.4.8″ custom_css_main_element=”}||.wrapper {||position: relative;||height: 0;||\/* Formula is: (height \/ width * 100%) *\/||padding-top: calc(800 \/ 800 * 100%);||}||||.wrapper__img {||position: absolute;||top: 0;||left: 0;||max-width: 100%;||height: auto;” border_radii=”on|5px|5px|5px|5px” box_shadow_style=”preset3″ locked=”on”][\/et_pb_image][et_pb_divider _builder_version=”3.21.2″ locked=”on”][\/et_pb_divider][et_pb_text admin_label=”Template 1″ _builder_version=”4.9.4″ text_font=”Poppins||||||||” header_font=”||||||||” header_2_font=”||||||||” hover_enabled=”0″ header_2_font_size_tablet=”” header_2_font_size_phone=”26px” header_2_font_size_last_edited=”on|phone” locked=”on” sticky_enabled=”0″]<\/p>\n
What Is Telephonophobia (Telephone Call Anxiety)?<\/span><\/strong><\/h2>\n <\/p>\n
A fear of phones is known as telephonophobia. The word has Greek origins \u2013 \u201ctele\u201d means \u201cfar off,\u201d \u201cphono\u201d means \u201csound\u201d or \u201cvoices,\u201d and \u201cphobia\u201d means \u201cfear.\u201d Telephonophobia has a direct connection to phonophobia (which is the fear of voices or noises, or the sound of one\u2019s own voice).<\/p>\n
Telephonophobia goes hand-in-hand with social anxiety, something that 15 million Americans are affected by. Worries that they\u2019re being intrusive, rude, or laughed at may inhibit someone from picking up the phone. Telephonophobia can coexist with another anxiety order. It may even be suggestive of depression.<\/p>\n
[\/et_pb_text][et_pb_image src=”https:\/\/www.nevertherightword.com\/wp-content\/uploads\/2019\/07\/attract-attention-never-right-word-scaled.jpg” admin_label=”Single Image” _builder_version=”4.4.8″ custom_css_main_element=”}||.wrapper {||position: relative;||height: 0;||\/* Formula is: (height \/ width * 100%) *\/||padding-top: calc(400 \/ 800 * 100%);||}||||.wrapper__img {||position: absolute;||top: 0;||left: 0;||max-width: 100%;||height: auto;” border_radii=”on|5px|5px|5px|5px” box_shadow_style=”preset3″ locked=”on”][\/et_pb_image][et_pb_divider admin_label=”Divider” _builder_version=”3.21.2″ locked=”on”][\/et_pb_divider][et_pb_text admin_label=”Template 2″ _builder_version=”4.9.4″ text_font=”Poppins||||||||” header_font=”||||||||” header_2_font=”||||||||” hover_enabled=”0″ locked=”on” sticky_enabled=”0″]<\/p>\n
What Makes Someone Experience Anxiety When Making a Phone Call?<\/span><\/strong><\/h2>\n <\/p>\n
There are many reasons someone may dread making a call. Some people develop anxiety trying to determine the best time to make a call. Others are worried about annoying the person on the other end of the line. There are even people who are worried that they won\u2019t be able to recognize whoever answers the phone.<\/p>\n
\nIf you are someone who panics when a phone call needs to be made, you may be associating the act with performing before a perceived or real audience.<\/strong><\/h5>\n<\/blockquote>\nBeing scared of making telephone calls could be because you\u2019re worried about conveyance. Poor audio quality could result in repetition or misunderstandings, warranting additional explanation or awkward dialogue. These fears come about because people worry about losing control, especially without the ability to read body language over the phone.<\/p>\n
People who suffer from the fear of phones may worry about responding inappropriately in a discussion. They may also be worried about awkward silences, particularly if they don\u2019t have anything to contribute to a conversation. Stuttering or stammering could ensue. Experiences from the past \u2013 such as getting traumatic news of some sort, or being subjected to an angry and unpleasant call – could also contribute to the fear.<\/p>\n
[\/et_pb_text][et_pb_image src=”https:\/\/www.nevertherightword.com\/wp-content\/uploads\/2019\/05\/effective-communication-never-right-word-scaled.jpg” admin_label=”Single Image” _builder_version=”4.4.8″ custom_css_main_element=”}||.wrapper {||position: relative;||height: 0;||\/* Formula is: (height \/ width * 100%) *\/||padding-top: calc(630 \/ 800 * 100%);||}||||.wrapper__img {||position: absolute;||top: 0;||left: 0;||max-width: 100%;||height: auto;” border_radii=”on|5px|5px|5px|5px” box_shadow_style=”preset3″ locked=”on”][\/et_pb_image][et_pb_text admin_label=”Copyright and Affiliate Links Notice” _builder_version=”4.9.4″ text_font_size=”16px” text_line_height=”1.8em” global_module=”10507″ locked=”on”]<\/p>\n
Illustrations courtesy of <\/i>Shutterstock<\/strong>.<\/i><\/span><\/a><\/p>\n
This article was originally published on <\/i>https:\/\/www.nevertherightword.com<\/i><\/span><\/a><\/strong>. If this article appears on any other site other than <\/i>https:\/\/www.nevertherightword.com<\/i><\/span><\/a><\/strong> without clear referencing it is a violation of the copyright owned by <\/i>https:\/\/www.nevertherightword.com<\/i><\/span><\/a><\/strong>.<\/i><\/p>\n
This article may contain affiliate links. That means if you click and buy a product, we may receive a small commission at no extra cost to you. <\/span><\/em>Never the Right Word is a participant in the Awin Affiliates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to participating merchants.<\/span><\/em>\u00a0For more information, please view our <\/span><\/em>Privacy Policy and Earnings Disclosure page.<\/em><\/a><\/strong><\/p>\n
What Separates Phone Anxiety from Telephonophobia?<\/span><\/strong><\/h2>\n <\/p>\n
Those who don\u2019t have anxiety issues might endure a mild form of it when making a call. Disliking telephone conversations doesn\u2019t mean someone has social anxiety, though. Nonetheless, the two usually complement each other.<\/p>\n
There are people out there who have no problems interacting with people socially, yet have intense fears about receiving or making a phone call. For people who have a social anxiety disorder, telephonophobia might be reflective of issues concerning socializing with others.<\/p>\n
\nIf you feel slightly anxious before making a call, you might have mental performance anxiety, something people with and without stress commonly experience. This kind of anxiety can actually help you perform better.<\/strong><\/h5>\nIf your anxiety debilitates you, though (for instance, exhibiting panic attack symptoms), it will be worth your while to be evaluated by a health expert and get an official diagnosis.<\/strong><\/h5>\n<\/blockquote>\n[\/et_pb_text][et_pb_image src=”https:\/\/www.nevertherightword.com\/wp-content\/uploads\/2019\/05\/communication-teams-never-right-word-scaled.jpg” admin_label=”Single Image” _builder_version=”4.4.8″ custom_css_main_element=”}||.wrapper {||position: relative;||height: 0;||\/* Formula is: (height \/ width * 100%) *\/||padding-top: calc(510 \/ 800 * 100%);||}||||.wrapper__img {||position: absolute;||top: 0;||left: 0;||max-width: 100%;||height: auto;” border_radii=”on|5px|5px|5px|5px” box_shadow_style=”preset3″ locked=”on”][\/et_pb_image][et_pb_divider admin_label=”Divider” _builder_version=”3.21.2″ locked=”on”][\/et_pb_divider][et_pb_text admin_label=”Template 4″ _builder_version=”4.9.4″ text_font=”Poppins||||||||” header_font=”||||||||” header_2_font=”||||||||” hover_enabled=”0″ header_2_font_size_tablet=”” header_2_font_size_phone=”26px” header_2_font_size_last_edited=”on|phone” locked=”on” sticky_enabled=”0″]<\/p>\n
Getting over Telephonophobia \u2013 How You\u2019ll Benefit from Confronting Your Fear<\/strong><\/h2>\n <\/p>\n
How does one go about facing a telephone fear? As with any kind of phobia, treatment entails ongoing exposure over a long duration. Treatments that have shown promise for people with telephonophobia include exposure training and CBT (cognitive behavioral therapy) methods, such as cognitive restructuring. Additionally, there are a number of self-help techniques available to handle phone use anxiety.<\/p>\n
Cognitive restructuring forces you to question beliefs and replace inhibitive thoughts with practical alternatives. On the other hand, exposure training involves the progressive practice of behaviors that are more challenging.<\/p>\n
The most impactful method of dealing with phone anxiety is to simply endure a call. Some like to think of phone calls as a form of exposure therapy \u2013 it will become less daunting every time you subject yourself to it. Cognitive restructuring entails systematically modifying how you perceive a request.<\/p>\n
If you are worried about imposing on someone, for instance, you wonder, \u201cif they didn\u2019t want to talk, why didn’t they pick up the phone?\u201d Perhaps you\u2019re concerned with poor annunciation. In this case, endeavor to put your imperfections into context beforehand \u2013 the person you\u2019re talking to will have talked to multiple people that day, so any verbal slip-ups you make won\u2019t be the first they\u2019ll hear.<\/p>\n
<\/p>\n
\n\u00a0<\/h2>\n
Before Your Call<\/strong><\/h2>\n <\/p>\n
If your nerves need to be calmed down, perform tactical breathing. If you experience heart palpitations and clammy hands just by entertaining the idea of dialing a number, you are encouraged to perform relaxation exercises. Tactical breathing, in particular, can be very helpful for people with telephonophobia.<\/strong> Police officers and soldiers use this technique to remain focused and calm intense situations.<\/p>\n
Here\u2019s how it\u2019s done:<\/strong><\/h5>\n\n- Take a breath by inhaling slowly over a four-second span.<\/strong><\/li>\n
- Hold your breath for another four seconds.<\/strong><\/li>\n
- Exhale your breath out slowly for another four seconds.<\/strong><\/li>\n
- Hold your empty breath for another four seconds.<\/strong><\/li>\n
- Repeat the steps until you\u2019re able to regulate your own breathing.<\/strong><\/li>\n<\/ul>\n
<\/p>\n
Write down a \u201cscript\u201d if you\u2019re worried about what to say. Putting down what you would like to say on paper removes the unknown aspects of a call. It gives you confidence – not only will you have the ability to remember what to say, but you\u2019ll also be able to articulate your message, too.<\/p>\n
Write down what you\u2019ll start with verbatim, since this may be the toughest aspect of a phone call; once you get past this threshold, you\u2019ll usually feel as nervous. Your \u201copening\u201d dialogue should convey things about yourself, including where you are and why you\u2019re calling.<\/p>\n
Once your opening is written, write down any important points to talk about during the phone call. Endeavor to predict what the other person could ask you, as well as what your reaction would be. Write down names and numbers that may be asked of you.<\/p>\n
If it\u2019s a social phone call you\u2019re making, perhaps to someone you are attracted to, write down potential conversation questions and topics for the sake of keeping the conversation flowing.<\/p>\n
Write down as many details as you can to the script. Odds are you won\u2019t be reading it line by line, but at least you\u2019ll have a frame of reference and some confidence going into the conversation.<\/p>\n
Don\u2019t forget to rehearse, especially if you\u2019re nervous. Consider having your opening rehearsed prior to making the phone call. To make the rehearsal feel realistic, hold the telephone and talk into it.<\/p>\n
Talk to someone else over the telephone first. Just before you call someone that makes you anxious, called up a friend or family member that you\u2019re comfortable speaking to by phone. You\u2019re your brief conversation with them ends, move on to the intended call immediately.<\/p>\n
This instrumental technique will calm you down before you make a call. That\u2019s because the first phone call you make eases the area of your mind that associates telephone calls with stress.<\/p>\n
<\/p>\n
\n <\/p>\n
During the Call<\/strong><\/h2>\n <\/p>\n
Take a walk and make some gestures.<\/strong><\/h5>\nAccording to research, you get more nervous and use language filters (such as \u201cuh\u201d and \u201cum\u201d) when you communicate with your hands and arms constrained (such as when your hands are kept inside your pockets).<\/p>\n
That\u2019s because you can\u2019t gesture.<\/p>\n
Therefore, you won\u2019t be confident that your message will be conveyed properly. The person you\u2019re speaking with is unable to see the body language you\u2019re making, but you should still make gestures for the sake of making yourself feel much better. Taking a walk will aid in loosening you up, too.<\/p>\n
Put a smile on your face. <\/strong><\/h5>\nWe sometimes are under the impression that people only smile as a reaction to happy and calm feelings, but the truth is that smiling can produce those feelings! Studies suggest that smiling in the midst of a stressful activity \u2013 even if it is disingenuous \u2013 reduces your stress levels and heart rate. Also, you will sound more inviting to the individual you\u2019re speaking with.<\/p>\n
Talk to the mirror. <\/strong><\/h5>\nDuring telephone calls, the only form of input you receive is the individual\u2019s voice; you are unable to see their facial expressions while you\u2019re talking, which induces anxiety. That\u2019s why looking in a mirror can reduce your feelings of awkwardness \u2013 you can trick your mind into believing that you\u2019re speaking to another person in front of you.<\/p>\n
Those same studies revealed that a forced smile can increase happiness, specifically when you see yourself smile in a mirror.<\/p>\n
Practice makes perfect. <\/strong><\/h5>\nPeople who are shy about talking on the phone are usually told to seek employment in a place where they will be on the phone a lot; an ongoing exercise in such a setting, it is believed, will gradually reduce an individual\u2019s phobia. This may prove effective, however, there are no guarantees that you will be more confident about making phone calls outside of that environment. That\u2019s because the job takes you out of your own head for a while – it\u2019s like a different person is making these calls, which is why your nervousness isn\u2019t as elevated.<\/p>\n
Ongoing practice every day as \u201cyou\u201d could prove to be much more effective. Try to make at least one call per day. A simple approach is to dial up a company and ask them what time they open and close. For example, you can ask the following line \u2013 \u201chello, I was curious, when do you close on Saturdays?\u201d That\u2019s the only line you have to use. You can gradually conduct more phone calls that warrant lengthier openings, as well as more dialogue. Find a reason to give a customer service department a call. You can book some appointments, too.<\/p>\n
Phone interaction might not be as fast as its modern communication counterparts; however, it still comes with its fair share of benefits. A phone call, which links up to one caller with another, develops a connection other forms of media cannot give. The telephone remains a vital business element.<\/p>\n
Rather than speak with someone in the flesh, phone calls serve as an alternative to personal interaction. If the individual you dialed up is available, a business can be handled over the phone. With other types of engagement, like emails and texts, a message is left, and you wait for a response. Telephone calls come with a vocal alternative \u2013 voicemail. Callers can leave detailed messages without character limits or typing on tiny keypads.<\/p>\n
On the phone, the tone of your voice gives emotion and dimension to the words you use, enhancing the impact of the discussion. Certain forms of body language, like standing while speaking and smiling, may be expressed in the discussion. Emails and texts are just words that the receiver might misinterpret. They don\u2019t come with the advantages of body language or voice tone.<\/p>\n
Certain things that are talked about, like confidential issues, sensitive topics, disciplinary measures, and condolences, must be done personally with a phone call. Making time to call someone is more heartfelt than emails or texts, which are impersonal. Without communication going both ways, sensitive matters might get misinterpreted.<\/p>\n
Emails and text messages serve as legal documentation, and are retrievable as evidence, even if you\u2019ve deleted them. Several companies track and record telephone conversations between customers and employees for training reasons. Messages left by voicemail that are deleted are unrecoverable and don\u2019t leave any record of a discussion behind.<\/p>\n
[\/et_pb_text][et_pb_image src=”https:\/\/www.nevertherightword.com\/wp-content\/uploads\/2019\/04\/speech-marks-communication-never-right-word-scaled.jpg” admin_label=”Single Image” _builder_version=”4.4.8″ custom_css_main_element=”}||.wrapper {||position: relative;||height: 0;||\/* Formula is: (height \/ width * 100%) *\/||padding-top: calc(800 \/ 800 * 100%);||}||||.wrapper__img {||position: absolute;||top: 0;||left: 0;||max-width: 100%;||height: auto;” border_radii=”on|5px|5px|5px|5px” box_shadow_style=”preset3″ locked=”on”][\/et_pb_image][et_pb_divider admin_label=”Divider” _builder_version=”3.21.2″ locked=”on”][\/et_pb_divider][et_pb_text admin_label=”Conclusion” _builder_version=”4.9.4″ text_font=”Poppins||||||||” hover_enabled=”0″ locked=”on” sticky_enabled=”0″]<\/p>\n
At Never the Right Word, our aim is to give you practical examples of how to handle life\u2019s difficult conversations. If you have an awkward situation that you\u2019d like example templates for, request a topic here<\/b><\/span><\/a>.\u00a0\u00a0<\/b><\/p>\n
If you\u2019re interested in further reading, we\u2019ve also included links to our trusted resources and related posts below. To find out more\u00a0about NTRW<\/b><\/span><\/a>\u00a0and\u00a0our\u00a0recommended tools<\/b><\/span><\/a>,<\/b> you can do that\u00a0here<\/b>.<\/span><\/a><\/p>\n
<\/p>\n
There are many reasons someone may dread making a call. Some people develop anxiety trying to determine the best time to make a call. Others are worried about annoying the person on the other end of the line. There are even people who are worried that they won\u2019t be able to recognize whoever answers the phone.<\/p>\n
\nIf you are someone who panics when a phone call needs to be made, you may be associating the act with performing before a perceived or real audience.<\/strong><\/h5>\n<\/blockquote>\n
Being scared of making telephone calls could be because you\u2019re worried about conveyance. Poor audio quality could result in repetition or misunderstandings, warranting additional explanation or awkward dialogue. These fears come about because people worry about losing control, especially without the ability to read body language over the phone.<\/p>\n
People who suffer from the fear of phones may worry about responding inappropriately in a discussion. They may also be worried about awkward silences, particularly if they don\u2019t have anything to contribute to a conversation. Stuttering or stammering could ensue. Experiences from the past \u2013 such as getting traumatic news of some sort, or being subjected to an angry and unpleasant call – could also contribute to the fear.<\/p>\n
[\/et_pb_text][et_pb_image src=”https:\/\/www.nevertherightword.com\/wp-content\/uploads\/2019\/05\/effective-communication-never-right-word-scaled.jpg” admin_label=”Single Image” _builder_version=”4.4.8″ custom_css_main_element=”}||.wrapper {||position: relative;||height: 0;||\/* Formula is: (height \/ width * 100%) *\/||padding-top: calc(630 \/ 800 * 100%);||}||||.wrapper__img {||position: absolute;||top: 0;||left: 0;||max-width: 100%;||height: auto;” border_radii=”on|5px|5px|5px|5px” box_shadow_style=”preset3″ locked=”on”][\/et_pb_image][et_pb_text admin_label=”Copyright and Affiliate Links Notice” _builder_version=”4.9.4″ text_font_size=”16px” text_line_height=”1.8em” global_module=”10507″ locked=”on”]<\/p>\n
Illustrations courtesy of <\/i>Shutterstock<\/strong>.<\/i><\/span><\/a><\/p>\n
This article was originally published on <\/i>https:\/\/www.nevertherightword.com<\/i><\/span><\/a><\/strong>. If this article appears on any other site other than <\/i>https:\/\/www.nevertherightword.com<\/i><\/span><\/a><\/strong> without clear referencing it is a violation of the copyright owned by <\/i>https:\/\/www.nevertherightword.com<\/i><\/span><\/a><\/strong>.<\/i><\/p>\n
This article may contain affiliate links. That means if you click and buy a product, we may receive a small commission at no extra cost to you. <\/span><\/em>Never the Right Word is a participant in the Awin Affiliates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to participating merchants.<\/span><\/em>\u00a0For more information, please view our <\/span><\/em>Privacy Policy and Earnings Disclosure page.<\/em><\/a><\/strong><\/p>\n
What Separates Phone Anxiety from Telephonophobia?<\/span><\/strong><\/h2>\n
<\/p>\n
Those who don\u2019t have anxiety issues might endure a mild form of it when making a call. Disliking telephone conversations doesn\u2019t mean someone has social anxiety, though. Nonetheless, the two usually complement each other.<\/p>\n
There are people out there who have no problems interacting with people socially, yet have intense fears about receiving or making a phone call. For people who have a social anxiety disorder, telephonophobia might be reflective of issues concerning socializing with others.<\/p>\n
\nIf you feel slightly anxious before making a call, you might have mental performance anxiety, something people with and without stress commonly experience. This kind of anxiety can actually help you perform better.<\/strong><\/h5>\n
If your anxiety debilitates you, though (for instance, exhibiting panic attack symptoms), it will be worth your while to be evaluated by a health expert and get an official diagnosis.<\/strong><\/h5>\n<\/blockquote>\n
[\/et_pb_text][et_pb_image src=”https:\/\/www.nevertherightword.com\/wp-content\/uploads\/2019\/05\/communication-teams-never-right-word-scaled.jpg” admin_label=”Single Image” _builder_version=”4.4.8″ custom_css_main_element=”}||.wrapper {||position: relative;||height: 0;||\/* Formula is: (height \/ width * 100%) *\/||padding-top: calc(510 \/ 800 * 100%);||}||||.wrapper__img {||position: absolute;||top: 0;||left: 0;||max-width: 100%;||height: auto;” border_radii=”on|5px|5px|5px|5px” box_shadow_style=”preset3″ locked=”on”][\/et_pb_image][et_pb_divider admin_label=”Divider” _builder_version=”3.21.2″ locked=”on”][\/et_pb_divider][et_pb_text admin_label=”Template 4″ _builder_version=”4.9.4″ text_font=”Poppins||||||||” header_font=”||||||||” header_2_font=”||||||||” hover_enabled=”0″ header_2_font_size_tablet=”” header_2_font_size_phone=”26px” header_2_font_size_last_edited=”on|phone” locked=”on” sticky_enabled=”0″]<\/p>\n
Getting over Telephonophobia \u2013 How You\u2019ll Benefit from Confronting Your Fear<\/strong><\/h2>\n
<\/p>\n
How does one go about facing a telephone fear? As with any kind of phobia, treatment entails ongoing exposure over a long duration. Treatments that have shown promise for people with telephonophobia include exposure training and CBT (cognitive behavioral therapy) methods, such as cognitive restructuring. Additionally, there are a number of self-help techniques available to handle phone use anxiety.<\/p>\n
Cognitive restructuring forces you to question beliefs and replace inhibitive thoughts with practical alternatives. On the other hand, exposure training involves the progressive practice of behaviors that are more challenging.<\/p>\n
The most impactful method of dealing with phone anxiety is to simply endure a call. Some like to think of phone calls as a form of exposure therapy \u2013 it will become less daunting every time you subject yourself to it. Cognitive restructuring entails systematically modifying how you perceive a request.<\/p>\n
If you are worried about imposing on someone, for instance, you wonder, \u201cif they didn\u2019t want to talk, why didn’t they pick up the phone?\u201d Perhaps you\u2019re concerned with poor annunciation. In this case, endeavor to put your imperfections into context beforehand \u2013 the person you\u2019re talking to will have talked to multiple people that day, so any verbal slip-ups you make won\u2019t be the first they\u2019ll hear.<\/p>\n
<\/p>\n
\n\u00a0<\/h2>\n
Before Your Call<\/strong><\/h2>\n
<\/p>\n
If your nerves need to be calmed down, perform tactical breathing. If you experience heart palpitations and clammy hands just by entertaining the idea of dialing a number, you are encouraged to perform relaxation exercises. Tactical breathing, in particular, can be very helpful for people with telephonophobia.<\/strong> Police officers and soldiers use this technique to remain focused and calm intense situations.<\/p>\n
Here\u2019s how it\u2019s done:<\/strong><\/h5>\n
\n
- Take a breath by inhaling slowly over a four-second span.<\/strong><\/li>\n
- Hold your breath for another four seconds.<\/strong><\/li>\n
- Exhale your breath out slowly for another four seconds.<\/strong><\/li>\n
- Hold your empty breath for another four seconds.<\/strong><\/li>\n
- Repeat the steps until you\u2019re able to regulate your own breathing.<\/strong><\/li>\n<\/ul>\n
<\/p>\n
Write down a \u201cscript\u201d if you\u2019re worried about what to say. Putting down what you would like to say on paper removes the unknown aspects of a call. It gives you confidence – not only will you have the ability to remember what to say, but you\u2019ll also be able to articulate your message, too.<\/p>\n
Write down what you\u2019ll start with verbatim, since this may be the toughest aspect of a phone call; once you get past this threshold, you\u2019ll usually feel as nervous. Your \u201copening\u201d dialogue should convey things about yourself, including where you are and why you\u2019re calling.<\/p>\n
Once your opening is written, write down any important points to talk about during the phone call. Endeavor to predict what the other person could ask you, as well as what your reaction would be. Write down names and numbers that may be asked of you.<\/p>\n
If it\u2019s a social phone call you\u2019re making, perhaps to someone you are attracted to, write down potential conversation questions and topics for the sake of keeping the conversation flowing.<\/p>\n
Write down as many details as you can to the script. Odds are you won\u2019t be reading it line by line, but at least you\u2019ll have a frame of reference and some confidence going into the conversation.<\/p>\n
Don\u2019t forget to rehearse, especially if you\u2019re nervous. Consider having your opening rehearsed prior to making the phone call. To make the rehearsal feel realistic, hold the telephone and talk into it.<\/p>\n
Talk to someone else over the telephone first. Just before you call someone that makes you anxious, called up a friend or family member that you\u2019re comfortable speaking to by phone. You\u2019re your brief conversation with them ends, move on to the intended call immediately.<\/p>\n
This instrumental technique will calm you down before you make a call. That\u2019s because the first phone call you make eases the area of your mind that associates telephone calls with stress.<\/p>\n
<\/p>\n
\n<\/p>\n
During the Call<\/strong><\/h2>\n
<\/p>\n
Take a walk and make some gestures.<\/strong><\/h5>\n
According to research, you get more nervous and use language filters (such as \u201cuh\u201d and \u201cum\u201d) when you communicate with your hands and arms constrained (such as when your hands are kept inside your pockets).<\/p>\n
That\u2019s because you can\u2019t gesture.<\/p>\n
Therefore, you won\u2019t be confident that your message will be conveyed properly. The person you\u2019re speaking with is unable to see the body language you\u2019re making, but you should still make gestures for the sake of making yourself feel much better. Taking a walk will aid in loosening you up, too.<\/p>\n
Put a smile on your face. <\/strong><\/h5>\n
We sometimes are under the impression that people only smile as a reaction to happy and calm feelings, but the truth is that smiling can produce those feelings! Studies suggest that smiling in the midst of a stressful activity \u2013 even if it is disingenuous \u2013 reduces your stress levels and heart rate. Also, you will sound more inviting to the individual you\u2019re speaking with.<\/p>\n
Talk to the mirror. <\/strong><\/h5>\n
During telephone calls, the only form of input you receive is the individual\u2019s voice; you are unable to see their facial expressions while you\u2019re talking, which induces anxiety. That\u2019s why looking in a mirror can reduce your feelings of awkwardness \u2013 you can trick your mind into believing that you\u2019re speaking to another person in front of you.<\/p>\n
Those same studies revealed that a forced smile can increase happiness, specifically when you see yourself smile in a mirror.<\/p>\n
Practice makes perfect. <\/strong><\/h5>\n
People who are shy about talking on the phone are usually told to seek employment in a place where they will be on the phone a lot; an ongoing exercise in such a setting, it is believed, will gradually reduce an individual\u2019s phobia. This may prove effective, however, there are no guarantees that you will be more confident about making phone calls outside of that environment. That\u2019s because the job takes you out of your own head for a while – it\u2019s like a different person is making these calls, which is why your nervousness isn\u2019t as elevated.<\/p>\n
Ongoing practice every day as \u201cyou\u201d could prove to be much more effective. Try to make at least one call per day. A simple approach is to dial up a company and ask them what time they open and close. For example, you can ask the following line \u2013 \u201chello, I was curious, when do you close on Saturdays?\u201d That\u2019s the only line you have to use. You can gradually conduct more phone calls that warrant lengthier openings, as well as more dialogue. Find a reason to give a customer service department a call. You can book some appointments, too.<\/p>\n
Phone interaction might not be as fast as its modern communication counterparts; however, it still comes with its fair share of benefits. A phone call, which links up to one caller with another, develops a connection other forms of media cannot give. The telephone remains a vital business element.<\/p>\n
Rather than speak with someone in the flesh, phone calls serve as an alternative to personal interaction. If the individual you dialed up is available, a business can be handled over the phone. With other types of engagement, like emails and texts, a message is left, and you wait for a response. Telephone calls come with a vocal alternative \u2013 voicemail. Callers can leave detailed messages without character limits or typing on tiny keypads.<\/p>\n
On the phone, the tone of your voice gives emotion and dimension to the words you use, enhancing the impact of the discussion. Certain forms of body language, like standing while speaking and smiling, may be expressed in the discussion. Emails and texts are just words that the receiver might misinterpret. They don\u2019t come with the advantages of body language or voice tone.<\/p>\n
Certain things that are talked about, like confidential issues, sensitive topics, disciplinary measures, and condolences, must be done personally with a phone call. Making time to call someone is more heartfelt than emails or texts, which are impersonal. Without communication going both ways, sensitive matters might get misinterpreted.<\/p>\n
Emails and text messages serve as legal documentation, and are retrievable as evidence, even if you\u2019ve deleted them. Several companies track and record telephone conversations between customers and employees for training reasons. Messages left by voicemail that are deleted are unrecoverable and don\u2019t leave any record of a discussion behind.<\/p>\n
[\/et_pb_text][et_pb_image src=”https:\/\/www.nevertherightword.com\/wp-content\/uploads\/2019\/04\/speech-marks-communication-never-right-word-scaled.jpg” admin_label=”Single Image” _builder_version=”4.4.8″ custom_css_main_element=”}||.wrapper {||position: relative;||height: 0;||\/* Formula is: (height \/ width * 100%) *\/||padding-top: calc(800 \/ 800 * 100%);||}||||.wrapper__img {||position: absolute;||top: 0;||left: 0;||max-width: 100%;||height: auto;” border_radii=”on|5px|5px|5px|5px” box_shadow_style=”preset3″ locked=”on”][\/et_pb_image][et_pb_divider admin_label=”Divider” _builder_version=”3.21.2″ locked=”on”][\/et_pb_divider][et_pb_text admin_label=”Conclusion” _builder_version=”4.9.4″ text_font=”Poppins||||||||” hover_enabled=”0″ locked=”on” sticky_enabled=”0″]<\/p>\n
At Never the Right Word, our aim is to give you practical examples of how to handle life\u2019s difficult conversations. If you have an awkward situation that you\u2019d like example templates for, request a topic here<\/b><\/span><\/a>.\u00a0\u00a0<\/b><\/p>\n
If you\u2019re interested in further reading, we\u2019ve also included links to our trusted resources and related posts below. To find out more\u00a0about NTRW<\/b><\/span><\/a>\u00a0and\u00a0our\u00a0recommended tools<\/b><\/span><\/a>,<\/b> you can do that\u00a0here<\/b>.<\/span><\/a><\/p>\n
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