making phone calls


making phone calls


Do you have any tips on how to make important phone calls when you need to but it’s difficult? I always end up getting myself all panicked about them and sometimes consequently unable to make them, but I can’t not worry about them…


I make notes before difficult calls, and that makes it easier to utilize assertiveness skills (like Dialectical Behavioral Therapy’s skills for interpersonal effectiveness). I think about what my goals are I’m advance and write them down so if I feel like I’m getting sidetracked I can try to gently return to my focus. I also use positive reinforcement, by planning to do something nice for myself as a reward after the call and, crucially, following through. It doesn’t have to be big.

I have on hand things sensory stimulations I can use to calm down while on the call – pad and pen to doodle, a water wiggly to fidget with, favorite scents in bottles, velvet, lotion. It’s amazing how grounding and soothing it can be to have that option on the phone, where it might be looked at strangely in-person.