Experiencing fear or anxiety when you see your messages or when your phone rings could be related to various factors, including social anxiety, fear of negative news, or the anticipation of uncomfortable conversations. Here are some potential reasons for this reaction and some suggestions on what you can do about it:
Social Anxiety: If you have social anxiety, the idea of communicating with others, even through messages or calls, might trigger fear or discomfort. The fear of judgment, rejection, or saying something wrong can contribute to this reaction.
Fear of Negative News: Some people may feel anxious about receiving bad news or stressful information through messages or phone calls. This fear can cause them to avoid checking messages or answering calls.
Communication Overload: Feeling overwhelmed by constant notifications and messages can also lead to anxiety. The fear of missing out or not being able to keep up with the volume of messages can be distressing.
Anticipation of Uncomfortable Conversations: If you expect challenging or awkward conversations, you may feel anxious about checking messages or answering calls.
Here are some steps you can take to address this anxiety:
Recognize and Accept: Start by acknowledging and accepting your feelings of anxiety. It's normal to experience anxiety, and it's okay to feel this way. Avoid judging yourself for it.
Identify Triggers: Try to identify specific triggers that cause anxiety. Understanding what situations or types of messages/calls make you anxious can help you find appropriate coping strategies.
Set Boundaries: Create boundaries for communication. Turn off non-essential notifications and set specific times to check messages and respond to calls. This can help reduce the feeling of being overwhelmed.
Practice Mindfulness: Engage in mindfulness or relaxation techniques to manage anxiety when you encounter messages or calls. Deep breathing, meditation, or grounding exercises can be helpful.
Challenge Negative Thoughts: If you have negative thoughts about communication, challenge them by asking yourself if they are realistic or based on evidence.
Seek Support: Talk to friends, family, or a therapist about your feelings. Sometimes, discussing your anxieties with others can provide insights and reassurance.
Consider Professional Help: If the anxiety is significantly impacting your daily life and functioning, consider seeking help from a mental health professional. They can provide personalized strategies and support.
Remember that overcoming anxiety takes time and effort, so be patient with yourself. Gradual exposure to the triggers, along with supportive strategies, can help you manage and reduce anxiety over time.