For many Autistic women like myself, the telephone can be a significant source of anxiety.
The discomfort of answering or making a phone call can range from apprehension to fear. The uncertainty of nonverbal cues and the unpredictability of outcomes can be particularly challenging for individuals with autism.
In this article, we will discuss telephone anxiety in autism, its causes, and coping strategies to overcome it.
What is Telephone Anxiety in Autism?
Telephone anxiety in autism is a common phenomenon that stems from the intolerance of uncertainty.
Uncertainty and unpredictability can be particularly distressing for individuals with autism, who often rely on routines and predictability to feel safe and secure. The lack of nonverbal cues, which are crucial for effective communication, can also make phone calls more challenging for autistic individuals.
For more on this, this article does a great job explaining this is detail, and you can read the comments for first hand experiences: Here.
What Causes it?
Several factors can contribute to telephone anxiety in autism, including:
- Intolerance of uncertainty
- Difficulty reading nonverbal cues
- Fear of unpredictability and unexpected outcomes
- Negative past experiences with phone calls
- Social anxiety
- Sensory issues related to sound or touch
I related a lot to this persons experience with phone anxiety in every day settings.
Coping Strategies for Surviving Phone Calls
If you’re an autistic woman struggling with telephone anxiety, here are some coping strategies that may help:
- Prepare ahead of time: Write down what you want to say, make notes of key points, and rehearse your script beforehand.
- Use visual aids: If you have trouble understanding or remembering information communicated over the phone, consider using visual aids such as diagrams, pictures, or written instructions.
- Take breaks: If you start to feel overwhelmed or anxious during a phone call, take a break. Tell the other person you need to step away briefly and take a few deep breaths or engage in a calming activity.
- Practice with safe people: Start by practicing phone calls with people you feel comfortable talking to, such as friends or family members, before working your way up to more challenging conversations.
- Seek support: If you’re struggling with telephone anxiety, reach out to a trusted friend, family member, or mental health professional for support and guidance.
Here are some additional tips that work best for me and my autistic brain:
- Use text-based communication: If phone calls are particularly challenging for you, consider using text-based communication methods such as email or texting.
- Set boundaries: If you find that certain times of the day or certain types of phone calls are particularly challenging, set boundaries to limit your exposure to those triggers.
- Use relaxation techniques: Practice relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation to help you manage anxiety and stress.
- Address sensory issues: If you have sensory issues related to sound or touch, consider using noise-cancelling headphones or a speakerphone to make phone calls more comfortable.
Telephone anxiety can be a challenging aspect of life for autistic women, but with the right strategies and support, it is possible to manage and overcome it. Remember to take care of yourself, set boundaries, and even use other forms of communication whenever possible. Sometime phone calls can’t be avoided, but when they can be go for it! There’s no rule saying you must talk on the phone if you’d rather text. Do whatever works best for you.
