How to Build Confidence and Get Over Phone Anxiety

In the digital age, communication has evolved in ways we could not have anticipated just a few decades ago. Remote meetings, virtual interviews, and online conferences have become part of the new professional norm. The COVID-19 pandemic significantly accelerated this shift, forcing businesses, employees, and freelancers alike to adapt quickly to the new ways of working. While technology made it possible for us to continue collaborating and meeting with colleagues, clients, and potential employers, it also created a new type of anxiety — phone anxiety.

For many people, the idea of speaking on the phone or participating in a virtual meeting can be intimidating, especially when the conversation involves something as important as an interview or a critical client discussion. One of the more daunting aspects of these calls is that you often don’t have the face-to-face interaction that you would in a traditional meeting. This lack of nonverbal cues can lead to a sense of disconnection and vulnerability. As a result, phone anxiety has become a common issue in today’s workforce, but the good news is that there are effective strategies for overcoming it.

One of the most surprising, yet highly effective, methods of reducing phone anxiety is the simple act of getting dressed for the occasion. Although this may sound trivial at first, the way you dress plays a far more significant role in your mental state than many realize. When it comes to overcoming phone anxiety, dressing the part for your meetings can make a world of difference. Here’s why.

The Psychological Power of Clothing

Clothing has long been associated with our identity and self-perception. How we dress often communicates to the world who we are and how we want to be perceived. But what many people fail to realize is that the clothes we choose to wear also have a profound effect on how we see ourselves, our confidence levels, and even our mental state.

The psychological phenomenon of “enclothed cognition” explains that the clothes we wear can influence our attitudes, behaviors, and overall performance. This concept was explored in a groundbreaking study conducted by researchers at Northwestern University. They found that individuals who wore formal clothing performed better on cognitive tasks requiring focus and attention than those who wore casual attire. The results suggest that clothing doesn’t just affect how others perceive us, but also how we perceive ourselves and how we approach various tasks.

In a work environment, particularly in virtual meetings, clothing plays a pivotal role in shaping your mindset. When you dress in professional attire, even if it’s only slightly more formal than your usual casual wear, you send a subconscious signal to your brain that you are entering a space where focus, professionalism, and productivity are key. This can boost your confidence and reduce the anxiety that often arises before a meeting or phone call.

Think about it: when you wear a suit, business attire, or anything that you associate with success and competence, you instantly feel a sense of purpose and readiness. On the other hand, wearing relaxed clothing such as sweatpants or an old T-shirt can make you feel sluggish, distracted, or underprepared, even if you’re just sitting in front of your laptop. This is especially important when you are about to engage in a conversation where your performance, clarity, and communication are critical.

The Impact of Dressing the Part on Virtual Calls

We’ve all heard stories or perhaps even experienced the notorious “Zoom fashion” — the phenomenon where people only bother to dress the top half of their body for virtual meetings while wearing pajamas or sweatpants on the bottom. While this may seem harmless, it can have unintended consequences on your confidence and performance during virtual calls.

Consider this: when you know you’re only partially dressed for the occasion, your subconscious may interpret this as a sign that the meeting isn’t important, or worse, that you aren’t giving it your full attention. When you’re not fully dressed in a way that signals you’re ready for the task at hand, it can contribute to feelings of insecurity, self-doubt, and anxiety. Essentially, dressing for success in a virtual setting isn’t just about impressing others — it’s also about preparing yourself mentally for the conversation, allowing you to approach it with poise and confidence.

Moreover, dressing appropriately for a virtual meeting can also influence how you behave on camera. The act of putting on a shirt that you feel good in, perhaps a blouse or button-up shirt, has been shown to improve posture and body language, even when you’re not consciously thinking about it. And the more mindful you are of your appearance, the better you’ll present yourself in a professional context.

For example, wearing a well-fitted shirt or dress may make you feel more confident and assertive, which in turn will help you project that confidence during the call. You’ll stand taller, smile more, and articulate your thoughts with greater clarity. These non-verbal cues are often just as important, if not more, than what you say. When you feel like you look the part, your whole demeanor will shift.

On the flip side, showing up to a virtual meeting in old loungewear or clothes you’ve had for years may signal a lack of effort and attention to the meeting. While nobody is suggesting you need to wear formal attire for every call, the right balance is essential. Even a casual meeting or chat with a colleague can be much more comfortable and productive if you take the time to dress in a way that aligns with the task at hand.

How Dressing the Part Helps Combat Phone Anxiety

Phone anxiety typically arises from the fear of making a poor impression, being unprepared, or not performing well in a conversation. This is particularly true in virtual meetings, where the pressure to be “on” and presentable can feel overwhelming. When you’re dreading a virtual call, it’s easy to let your anxiety spiral into self-doubt. However, by dressing for the occasion, you set yourself up to overcome these feelings.

Dressing the part can help reduce phone anxiety in several ways:

Increases Self-Confidence: When you dress in a way that makes you feel good about yourself, you naturally boost your self-esteem. This sense of self-assurance can translate into a more confident, poised performance during the call. Confidence is key to reducing anxiety — the more comfortable you feel in your attire, the more relaxed you will be during the meeting.
Mentally Prepares You: As mentioned earlier, the psychological effects of dressing well can prime your mind for the task ahead. When you dress professionally, you are mentally signaling to yourself that it’s time to focus. It shifts you from “home mode” to “work mode,” creating a mental distinction that helps you concentrate on the call instead of getting distracted by the surroundings.
Promotes Positive Body Language: Even though virtual calls take place through screens, body language remains just as important as it would be in an in-person meeting. Wearing clothing that makes you feel confident and professional can positively impact your posture, facial expressions, and gestures during the call, all of which contribute to how others perceive you.
Reduces Distractions: When you’re wearing something that feels comfortable and appropriate, you’re less likely to get distracted by your own appearance or feel self-conscious. The more confident you feel in your outfit, the more you can focus on the conversation itself rather than worrying about how you look.
Helps You Embrace the Situation: Sometimes, just the act of dressing for a virtual meeting is enough to push past the fear or hesitation that accompanies phone anxiety. By taking the time to put on something that suits the occasion, you are making a conscious effort to embrace the situation rather than avoid it. This simple action can help shift your perspective and approach the meeting with more positivity.

How to Dress the Part: Practical Tips

While the psychological benefits of dressing for success are clear, the question remains: what exactly should you wear to virtual meetings? Here are some practical tips to help you choose the right attire for your next phone call or video meeting:

Choose Clothes That Make You Feel Comfortable and Confident: The key is to wear something that you feel good in. It doesn’t have to be a full suit, but it should be something that aligns with your professional image. Opt for a clean, pressed shirt, blouse, or dress. If you’re in a more creative field, you can incorporate personal style, but it should still look polished.
Stick to Solid Colors or Subtle Patterns: Bright colors or bold patterns can be distracting on camera, while neutral or solid colors tend to convey professionalism and focus. If you prefer patterns, go for subtle ones like stripes or small prints that won’t steal the spotlight.
Avoid Too-Casual Clothing: While it’s okay to embrace a more relaxed dress code, avoid wearing overly casual clothing such as T-shirts with graphics, hoodies, or sweatpants. These items can make you appear less serious or engaged, which can feed into your anxiety.
Wear Comfortable Bottoms (But Don’t Skip Them): If you’re not going to be on camera from the waist down, it’s tempting to wear whatever you want. However, it’s important to remember that even if no one sees your lower half, the act of getting fully dressed can positively impact your mindset. Wear comfortable, but appropriate, clothing on your lower half — it’ll help you feel more complete and ready for the meeting.
Groom Yourself: While it may not be required, paying attention to grooming can help you feel more put-together. This doesn’t mean you need to spend hours on your appearance, but taking a few minutes to style your hair, tidy up your face, or freshen up can make a big difference in how you feel.
Dress for the Type of Meeting: Consider the nature of the meeting. If it’s a formal interview, lean towards business professional attire. If it’s a casual team meeting or brainstorming session, smart-casual may be more appropriate. Knowing what the meeting requires will help you make the right choice.

Rehearse Your Lines to Boost Confidence

Phone and video calls have become integral parts of our professional lives, whether we’re engaging in interviews, client meetings, or team discussions. While the technology may have made remote communication more convenient, it has also introduced a new set of challenges. One of the most common and often debilitating challenges is phone anxiety. Many people find themselves dreading phone calls or virtual meetings, especially when these calls have high stakes, such as interviews or important negotiations.

This anxiety typically stems from the fear of saying the wrong thing, being unprepared, or appearing unprofessional in front of others. However, the good news is that this anxiety can be managed and reduced with the right preparation. One of the most effective strategies for reducing phone anxiety is to rehearse your lines beforehand. Just like actors preparing for a performance, you can practice what you’re going to say before your meeting, interview, or phone call, which will help alleviate much of the stress.

The Science Behind Rehearsing for Phone Calls

Rehearsing your lines may sound overly simplistic, but it has been proven time and again that preparation is one of the most powerful tools for reducing anxiety in any setting, including phone or virtual meetings. In fact, research in the field of cognitive psychology shows that when we rehearse something, whether it’s a speech, a presentation, or even a simple phone conversation, we are able to improve the quality of our performance by reducing uncertainty and self-doubt.

The act of rehearsal allows you to familiarize yourself with the material, ensuring that you’re not scrambling for words or forgetting important points during the call. It also helps you create a sense of control, which is essential for managing anxiety. When you know exactly what you’re going to say and how you’re going to say it, you reduce the likelihood of feeling caught off guard or overwhelmed.

Moreover, rehearsing helps with mental preparation. It allows you to anticipate potential questions or objections, which can significantly reduce the stress of unexpected situations during the call. Being mentally prepared for what could happen makes it much easier to stay calm and composed.

Think of rehearsing as a form of mental and emotional conditioning. Just like athletes rehearse their moves to ensure optimal performance, rehearsing your lines helps you prepare your mind and body for success.

Why Rehearsal is Crucial for Phone and Virtual Meetings

Virtual meetings and phone calls can be inherently anxiety-inducing because they often lack the visual and social cues that help us navigate face-to-face conversations. When you’re on a phone call or a video conference, it’s harder to gauge the reactions of the other person. There are no physical cues — no raised eyebrows, nods, or body language — to tell you how your message is being received. This absence of immediate feedback can leave you feeling uncertain and anxious.

Rehearsing helps combat this by giving you the confidence to navigate the conversation without the fear of uncertainty. Here’s why rehearsal is so beneficial:

Boosts Confidence and Reduces Self-Doubt: The more you rehearse, the more familiar you become with your material, which increases your confidence. The simple act of knowing exactly what you’re going to say eliminates the fear of forgetting key points or stumbling over your words. This confidence translates into a calmer and more composed demeanor, which is crucial for reducing phone anxiety.
Improves Communication Clarity: When you rehearse your lines, you ensure that you can communicate your message clearly and effectively. When you’re anxious, it’s easy to become tongue-tied or overly complicated in your speech. Practicing allows you to focus on concise and clear language, which is especially important during professional calls.
Helps You Manage Your Tone and Pace: Anxiety often causes us to speak too quickly or too slowly, which can make us sound less confident or unsure of ourselves. By rehearsing, you have the opportunity to practice speaking at a steady pace and with a tone that reflects confidence. This not only helps you sound more professional but also makes your message more effective.
Allows You to Anticipate Questions and Reactions: One of the most stressful parts of a call or interview is the unknown, not knowing what the other person is thinking or what questions they might ask. Rehearsing allows you to anticipate common questions and prepare responses in advance, which reduces the anxiety of being caught off guard. It also helps you think on your feet, making it easier to stay composed when unexpected questions arise.
Improves Your Body Language (Even on Video Calls): While phone calls don’t involve visible body language, video calls do. By rehearsing, you not only prepare your speech but also practice your non-verbal communication. You’ll learn to maintain eye contact, use hand gestures appropriately, and project a confident posture, all of which can improve how you come across during a video call.

How to Rehearse Effectively for Phone and Virtual Calls

Now that we understand the importance of rehearsal, the next step is to learn how to do it effectively. Here are some practical tips for rehearsing your lines before your next phone or virtual meeting:

Write Down Key Points and Prepare an Outline

Before you begin rehearsing, take some time to outline the key points you want to cover during your call or meeting. Whether it’s an interview, client call, or team discussion, having a clear structure is essential. Write down the main topics you want to address, and create bullet points to guide your conversation. This outline should include:

Your introduction (who you are, your role, etc.)
The main points you need to communicate (e.g., project updates, questions, proposals)
Any questions or comments you want to make
Possible responses to anticipated questions

Having a clear outline will keep you on track during the call and prevent you from veering off-topic.

Practice Out Loud

The act of speaking your lines out loud is far more effective than just reading them silently. When you rehearse aloud, you familiarize yourself with the flow of the conversation, which makes it easier to remember key points and stay composed. Speaking aloud also helps you practice your tone and pacing, making it easier to adjust if you start speaking too quickly or too slowly.

If you’re preparing for an interview, practice answering common interview questions aloud. This will help you sound more natural and confident when you’re actually in the interview. Likewise, for client calls, rehearse how you would explain your product or service.

Use a Mirror or Record Yourself

One of the most effective ways to improve your presentation is to use a mirror or record yourself while rehearsing. When you practice in front of a mirror, you can see how your facial expressions and body language align with what you’re saying. This allows you to adjust your non-verbal cues to ensure you’re projecting confidence.

If you’re not comfortable using a mirror, try recording yourself with your phone or computer. Listening to your voice will help you identify areas where you may be speaking too fast, too slowly, or unclearly. It also allows you to adjust your tone and inflection to ensure your message comes across as confident and professional.

Simulate the Real Environment

One of the best ways to prepare for a phone or video call is to simulate the environment in which the call will take place. If you’re practicing for a virtual meeting, set up your camera, adjust the lighting, and make sure your backdrop is appropriate. This will help you feel more comfortable with the setup and ensure there are no surprises when the actual meeting takes place.

For phone calls, try to simulate the call environment by speaking into your phone or a headset while sitting in a quiet space. This will allow you to get used to the acoustics and tone of your voice.

Role-Play with a Friend or Colleague

If possible, try role-playing the call with a friend, colleague, or mentor. This allows you to practice answering questions and responding to unexpected scenarios. Having someone else involved can help you get a sense of how you might sound to the other person and give you feedback on how to improve.

Role-playing is particularly useful for interviews or client meetings, as it gives you a chance to test your responses to difficult questions or objections.

Practice Relaxation Techniques

Anxiety often manifests physically, leading to a dry mouth, shaky hands, or a racing heart. Before rehearsing, take a few moments to practice relaxation techniques such as deep breathing or visualization. This will help you calm your nerves and create a positive, confident mindset for the call.

You can also take short breaks during your rehearsal if you feel yourself becoming too anxious. Step away from the situation, take a few deep breaths, and then return to your practice with a clear mind.

Use Notes Sparingly

While it’s helpful to have notes or an outline, don’t rely on them too heavily during the call. The goal is to be prepared without sounding like you’re reading from a script. Use notes as a reference to keep you on track, but try to speak naturally and without looking down at your paper or screen too often.

The Power of Preparation

Rehearsing for phone calls and virtual meetings is one of the most effective ways to overcome phone anxiety. By familiarizing yourself with your lines, practicing out loud, and simulating the real environment, you can build confidence and reduce the stress of unexpected situations. When you know what you’re going to say and how to say it, you approach the conversation with a greater sense of control and professionalism.

Creating a Dedicated Space for Better Focus and Reduced Anxiety

In today’s fast-paced, digital world, remote work and virtual communication have become the norm. Whether it’s a phone interview, a client call, or a team meeting, the ability to communicate effectively without face-to-face interaction is more important than ever. However, while technology has made communication easier and more convenient, it has also brought with it a host of new challenges, one of the most significant being phone anxiety.

Phone anxiety, or the nervousness and discomfort associated with making or receiving phone calls, is a common phenomenon. It can be especially overwhelming when the conversation involves high stakes, such as a job interview, a sales pitch, or an important business meeting. One of the most effective ways to mitigate this anxiety is by creating a dedicated and distraction-free space for your work-related calls.

The Connection Between Environment and Anxiety

Our physical surroundings have a profound impact on our mental and emotional state. Research has shown that cluttered, noisy, or distracting environments can significantly increase stress and anxiety levels. When working from home, it’s easy for your personal and professional spaces to become blurred, leading to a sense of chaos and a lack of focus.

This lack of separation between work and personal life is especially problematic when it comes to phone calls and virtual meetings. If you’re answering a call from your bed, couch, or a noisy living room, it can be difficult to get into a productive, focused mindset. The environment may feel too casual or uncomfortable, and distractions can easily derail your attention, increasing anxiety and making it harder to communicate effectively.

By creating a dedicated space for work, you establish clear boundaries between your work life and personal life, which is essential for reducing stress. A dedicated workspace acts as a signal to your brain that it’s time to focus, helping you mentally transition into a productive and confident mindset. This separation also helps you establish routines that can significantly reduce feelings of anxiety when it’s time to take an important phone call or virtual meeting.

Why You Need a Dedicated Space

Having a designated space for phone calls and virtual meetings isn’t just about creating a more professional-looking environment — it’s about enhancing your mental clarity and focus. Here’s why creating a separate workspace is essential for reducing phone anxiety:

Establishes Mental Boundaries: When you work from home, it can be hard to separate work from relaxation. Working from the couch or your bed, for example, may make it difficult to transition into “work mode.” A dedicated workspace helps your brain associate certain areas of your home with focus and productivity, reducing the mental burden of having to switch between tasks or environments. This mental boundary is especially important for virtual meetings, as it signals to your brain that it’s time to be alert and engaged.
Minimizes Distractions: Distractions are a major source of stress and anxiety during phone calls. Whether it’s a noisy neighbor, a family member, or even the temptation of checking your phone, interruptions can make it hard to concentrate on the conversation at hand. A dedicated workspace minimizes these distractions, creating a quiet, controlled environment that fosters focus and reduces anxiety. By setting clear boundaries with others in your household, you can ensure that your calls are as distraction-free as possible.
Improves Professionalism: The environment in which you conduct phone calls or virtual meetings can influence how you feel and how others perceive you. When you have a designated workspace that’s tidy, organized, and free from distractions, you exude a sense of professionalism. This confidence can be contagious, and it helps you present yourself as capable, competent, and in control — all of which are essential for overcoming phone anxiety.
Supports Emotional Well-Being: The act of setting up a dedicated space for work also has emotional benefits. It shows that you take your work seriously and are committed to creating an environment that supports your mental well-being. Having a space where you can focus without interruptions gives you a sense of control over your surroundings, which is essential for reducing anxiety.
Helps You Focus on the Task at Hand: When you have a designated workspace, it’s easier to mentally prepare for phone calls and virtual meetings. You know exactly where you’ll be, and you can set yourself up for success by making sure the environment is conducive to focus. This focused mindset helps you engage more effectively in the conversation, leading to a more confident and relaxed demeanor.

Steps to Create Your Dedicated Workspace

Creating a dedicated space for phone calls and virtual meetings doesn’t require a complete office overhaul. It’s about making simple, intentional changes to your environment that enhance focus, reduce distractions, and improve your overall sense of well-being. Here are some practical steps to help you set up your workspace:

Choose the Right Location

The first step in creating a dedicated workspace is selecting the right location. Ideally, you should choose a space that is quiet, well-lit, and free from distractions. Here are some tips for choosing the best location:

Look for a Quiet Area: If possible, select a room or area of your home that is away from high-traffic areas. This will help you avoid interruptions and distractions during calls.
Consider Lighting: Proper lighting is essential for video calls. Choose a space with good natural light, or invest in a quality desk lamp that provides even, flattering lighting. Avoid sitting with your back to a window, as this can create harsh shadows and make you appear unprofessional on camera.
Minimize Noise: If you’re in a noisy environment, consider using noise-canceling headphones or a white noise machine to block out background sounds. Alternatively, you can invest in soundproofing materials or curtains to minimize outside noise.
Use a Neutral Background: If you’re using video calls for meetings or interviews, try to choose a background that is clean, simple, and professional. A plain wall, a bookshelf, or a neutral-colored room is are ideal choice. Avoid cluttered backgrounds, as they can distract from the conversation and make you appear less organized.

Organize Your Workspace

Once you’ve chosen a location, it’s time to organize your workspace. A clutter-free environment not only looks more professional but also promotes mental clarity. Here are some organizational tips:

Keep Your Desk Tidy: Clear away unnecessary items from your desk or work area. Only keep essential items within arm’s reach, such as your computer, phone, notebook, and pens. A clean desk will help you feel more focused and less stressed.
Create a Comfortable Seating Area: Whether you’re sitting in a chair or on a couch, make sure you have a comfortable place to sit. Ensure that your chair provides proper support, and avoid slouching, as poor posture can increase anxiety.
Set Up Your Tech: Before your call, test your tech setup to ensure everything is working properly. This includes checking your internet connection, camera, microphone, and any other devices you’ll be using during the call. Knowing that your technology is set up and working smoothly will help you feel more confident.

Eliminate Distractions

Distractions are one of the most significant causes of phone anxiety. When you’re in a meeting or on a call, it’s easy to become distracted by outside noises, notifications, or other people in your home. To minimize distractions, try the following:

Mute Your Phone: Before the call, mute your phone or place it in another room to avoid the temptation of checking social media or responding to messages.
Inform Others: If you live with other people, let them know that you’ll be on a call or in a meeting. Ask them to respect your space and keep noise to a minimum.
Close Unnecessary Tabs and Apps: If you’re using a computer for the call, close any unnecessary tabs or applications to avoid distractions. This will help you stay focused on the conversation.

Create a Calming Atmosphere

A calming environment can help reduce anxiety and set the tone for a more productive meeting or call. Here are some ways to create a calming atmosphere:

Use Soft Colors: Choose calming, neutral colors for your workspace, such as beige, light gray, or soft blues. Bright or loud colors can be overstimulating and may increase anxiety.
Incorporate Plants: Adding plants to your workspace can improve air quality and create a sense of calm. Studies have shown that having greenery in your environment can reduce stress and boost mood.
Use Aromatherapy: Consider using essential oils or a diffuser to create a soothing atmosphere. Scents like lavender, chamomile, and eucalyptus are known for their calming properties.

Make Your Space Comfortable and Inviting

Your workspace should be a place where you feel comfortable and at ease. Personalize your space with items that bring you joy and help you feel grounded. This could include a favorite chair, a cozy blanket, or a piece of artwork that inspires you. A comfortable, welcoming space can make you feel more at ease during phone calls and virtual meetings, helping to reduce anxiety.

Creating a Routine for Success

In addition to having a dedicated space, establishing a routine for phone calls and virtual meetings can help reduce anxiety and set you up for success. Here are some steps to create a pre-call routine:

Prepare in Advance: Review your agenda, notes, or talking points ahead of time. Familiarize yourself with the key topics of discussion so you’re well-prepared.
Practice Relaxation Techniques: Before your call, take a few minutes to practice deep breathing or mindfulness to calm your nerves.
Dress the Part: As we discussed in Part 1, dressing appropriately for the call can help boost your confidence and reduce anxiety.
Stay Hydrated: Drink a glass of water before your call to stay hydrated and help maintain clarity of thought.

Conclusion

Creating a dedicated space for your phone calls and virtual meetings is one of the most effective ways to combat phone anxiety. By establishing a quiet, focused environment, you can reduce distractions, improve your performance, and enhance your overall well-being. This simple yet powerful change will help you feel more in control and confident, whether you’re preparing for an important interview, client call, or team meeting.