Our smartphone stays with us all day, yet many people feel a wave of anxiety rush through their body when they hear their devices ring. Is it the sound that adds to the tension or the prospect of talking to someone unprepared and conversations moving to unpredictable direction? The body starts to send the panic signals even before the brain fully processes what’s happening. Ringtones weren’t that scary when mobile phones were first introduced to us, so why do so many people in today’s times put their phones quickly on silent mode the moment they start buzzing? Why are texts and voice notes becoming relatively a calmer way to communicate? Financial Express.com spoke to two leading psychiatrists to understand the phenomenon.
Why ringing phone is becoming a common anxiety trigger
The phenomenon is being called Telephobia or phone anxiety and is more common in Gen Z compared to other generations.
BBC reported that a survey of UK office workers found that 40 per cent of baby boomers and 70 per cent of millennials experience anxious thoughts when the phone rings. In case of Gen Z, they are being called ‘generation mute’ for their intolerance to ringing phones or attending calls.
This is because the younger generation are more used to commenting on social media and texting than picking up phone and calling. Talking on phone is something many are not used to anymore as written communication without sounds is now being preferred by them.
What is telephobia and why is it rising among people
“Telephobia is the growing anxiety people feel about making or receiving phone calls. It’s increasing because calls demand instant response offer no time to compose thoughts and feel more high-pressure than texting, with communication shifting to messages. Sudden verbal interaction feels overwhelming, rising stress, social anxiety, and fear of conflict or unexpected demands, makes call feel intrusive,” Dr Neha Aggarwal, Consultant Psychiatrist at Adayu, a Fortis Network Hospital in Gurugram told Financial Express.com.
Why people feel anxious when their phone rings
“A ringing phone triggers anxiety today because it forces an immediate unscripted response with no time to prepare. The unpredictability of who is calling, creates a stress reaction and most people now communicate through text. So real time calls feel intrusive. Many also associate calls with demands or problems, increasing avoidance and anxiety,” says Dr Aggarwal.
Sheena Sood, Psychologist & Counsellor, P D Hinduja Hospital & Medical Research Centre, Mahim, says our lives revolving around phone have a lot to do with this rising anxiety.
“If something becomes so all consuming, how can it not trigger someone, hence ringing phones are a huge anxiety trigger as the nervous system is on high alert and preparing to fight a challenge either on the personal or professional front,” she told Financial Express.com.
The ringing phone anxiety triggers even when there is no significant challenge, not because our brain doesn’t understand it, but it is the nervous system that feels challenged and “associates every phone call to something unpleasant, triggering anxiety even when not needed. “
Is phone anxiety a form of social anxiety
“Phone anxiety is a situational type of social anxiety. It comes from similar fears being judged, sounding, unsure or not knowing what to say without visual cues. Calls feel higher pressure and people become more self-conscious about pauses or tone. Not everyone with anxiety has social anxiety disorder but the two often overlap and fear usually reflects a broader sensitivity to social performance,” says Dr Aggarwal.
Why texting is easier than spontaneous verbal communication for many
Some people struggle with spontaneous verbal communication because calls demand immediate responses with no time to think or edit.
“Texting allows pauses, rewrites and emotional distance, reducing pressure. Without visual cues, Reactions are harder to read increasing self-consciousness. Fear of awkward silence or being put on the spot makes real conversation more stressful, compared to controlled texting,” adds the expert.
Why does the body react before the mind has time to assess the situation
The body reacts before the mind due to amygdala driven threat response. Studies in neuro science show that amygdala can trigger autonomic reactions – increasing heart rate, rapid breathing and muscle tension milliseconds before the prefrontal cortex evaluates the threat. This fast pathway confirmed by fMRI and electrophysiology research is an evolutionary adaptation, enabling fight or flight action to enhance survival, even before conscious assessment, says Dr Aggarwal.
When should phone anxiety be taken seriously?
Has your phone anxiety taken over your entire life, hampering your day-to-day functioning or your daily responsibilities. Are you concerned about facing physical symptoms like palpitations, breathlessness or panic while responding to calls? If things are getting out of hand, it’s a sign that you may need some professional aid.
“Anxiety should be taken seriously when it starts interfering with daily life. If you avoid important calls-work, medical, or personal-or feel intense dread, panic, or physical symptoms like a racing heart or sweating at the thought of calling, it’s a sign The anxiety is affecting functioning, frequent avoidance, long, stress, or impact on relationships means it’s worth consulting a mental health, professional for assessment and coping strategies. Early support can prevent it from worsening,” says Dr Aggarwal.
Does avoiding calls strengthen anxiety over time?
“Yes. This is known as negative reinforcement. When you avoid a call, you feel an immediate drop in anxiety. Your brain learns that “avoidance = safety.” Over time, this reinforces the belief that the call was dangerous, making the next call even harder to answer. This creates a feedback loop that shrinks the individual’s ‘comfort zone’, says Dr Mouryadeep Ghatak, Consultant – Psychiatry, SPARSH Hospital, Hennur Road, Bengaluru.
Does exposure therapy work?
Facing your fear and gradually training your mind to handle anxiety in a controlled environment can help gain confidence over time. Exposure therapy in that regard is quite effective for telephone-related anxiety.
“Evidence from cognitive behavioural therapy research shows that gradual, repeated exposure to feared situations, such as answering or making phone calls, reduces anxiety by weakening the learned threat response, according to Dr Aggarwal.
“When exposure is planned, progressive, and sustained without avoidance, the brain learns that the feared outcome does not occur. Over time, this leads to habituation and improved confidence. Outcomes are strongest when exposure targets real-life situations and is combined with cognitive strategies that address catastrophic thinking and fear of negative evaluation,” she adds.
What small steps can help someone regain confidence with calls?
Regaining confidence with phone calls often works best through gradual, structured exposure. Evidence supports starting with low-pressure calls, such as speaking to a trusted person or making brief, purpose-driven calls.
“Planning key points in advance can reduce cognitive load without encouraging over-rehearsal. Practising tolerating minor discomfort, rather than aiming for perfect performance, is crucial. Reducing avoidance and reflecting on successful calls helps retrain threat expectations. Over time, repeated, manageable exposure allows the nervous system to learn that phone calls are not inherently dangerous, leading to improved confidence and reduced anticipatory anxiety,” says Dr Aggarwal.
Dr Ghatak shares the following tips:
Low-stakes exposure: Start by calling automated systems (like checking a bank balance via voice) where there is no social judgment.
The ‘5-minute’ rule: Agree to a call but set a pre-defined time limit to maintain a sense of control.
Phase out safety behaviours: Use a script for the first week, then move to bullet points, and eventually move to no notes at all.
Digital boundaries: Use “Do Not Disturb” modes to ensure calls only happen when you have the “processing bandwidth” to handle them, rather than being caught off-guard.
How effective are digital boundaries in reducing stress?
From a mental health perspective, digital boundaries are an effective and evidence-supported way to reduce stress. Research shows that limiting after-hours work communication, controlling notifications, and setting clear online availability reduce cognitive overload, emotional exhaustion, and burnout.
“Boundaries help restore a sense of autonomy and psychological safety, both of which are central to stress regulation. Studies also link digital boundary-setting to better sleep quality, improved concentration, and lower anxiety levels. Their effectiveness is highest when boundaries are consistent, intentional, and socially acknowledged, rather than driven by avoidance or complete digital disengagement,” says Dr Aggarwal.
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