Making a Phone Call

Prepare in Advance

Choose the Right Time:

• Pick a time when you’re likely to feel the least anxious. Make sure you have some quiet time and won’t be distracted.

Know the Purpose of the Call:

• Clarify why you’re making the call (e.g., scheduling an appointment, asking a question, confirming a detail). Knowing the purpose will help reduce the uncertainty of what to say.

Write Down Key Information:

• Write down any information you need for the call (e.g., appointment details, questions you want to ask, or information you need to provide). Keep this list handy so you don’t forget anything.

Prepare a Script:

• Write out a basic script for what you want to say. This can help you feel more confident and organised. For example:

  • "Hello, my name is [Your Name]. I’m calling to [state your purpose]."

  • "Could you please help me with [question or task]?"

  • "Thank you for your help. Goodbye."

  • Having a script can reduce the anxiety of thinking on the spot and make the call feel more manageable.

Practice Beforehand:

• Practice saying the script out loud to yourself, or even role-play with a trusted friend or family member. This can help you get used to speaking the words and hearing your own voice on the phone.

Set Up a Comfortable Environment

Choose a Quiet Place:

• Find a space where you can make the call without distractions or background noise. This will help you focus on the conversation and avoid sensory overload.

Have Your Materials Ready:

• Have your notes, phone number, and any relevant information on hand before you start the call. This will help you feel prepared and avoid unnecessary stress during the conversation.

Consider Comfort Items:

• If you find comfort in using sensory tools (e.g., a stress ball, fidget toy, or headphones with calming music), have them nearby to help reduce anxiety during the call.

Make the Call

Dial the Number:

• Take a deep breath and dial the number slowly. If you feel overwhelmed, take it one step at a time—pressing the digits one at a time can give you more control.

Stay Calm:

• If you start feeling anxious, try deep breathing to calm your nerves. You can take a few breaths before dialing or during the call. Inhale deeply through your nose and exhale slowly through your mouth.

Introduce Yourself:

• When the other person picks up, begin with a simple greeting and introduction. You can follow your script: “Hello, my name is [Your Name], and I’m calling about [your purpose].”

• Speak slowly and clearly. It’s okay to pause and collect your thoughts if needed.

Navigate the Conversation

Follow Your Script:

• Stick to the script or your prepared notes to help guide the conversation. If the other person asks questions, try to answer calmly. If you’re unsure of what to say, it’s okay to say, “Let me think for a moment.”

Take Your Time:

• It’s completely okay to take your time during the call. You can ask the other person to wait or repeat something if needed. For example, you can say, “Could you please repeat that?” or “I need a moment to think about that.”

Ask for Clarification:

• If something the other person says is confusing or unclear, don’t hesitate to ask for clarification. You can say, “I’m sorry, could you explain that again?” or “Could you clarify what you mean by that?”

Use Pauses:

• If you feel rushed, you can pause the conversation for a moment to collect your thoughts. It’s okay to say, “Can you give me a moment?” or “I just need a minute to think.”

Ending the Call

Conclude the Conversation:

• Once your purpose for the call is completed, let the person know you’re finished. You can use a script like, “Thank you for your help,” or “I appreciate your time.”

Say Goodbye:

• End the call politely by saying, “Goodbye” or “Thank you. Have a great day!” If you’re nervous about ending the call, just remember that it’s okay to be brief and polite. You don’t have to stay on the line longer than necessary.

Hang Up Calmly:

• Take a deep breath before hanging up, and make sure you’ve written down any important information if needed.

After the Call

Take Time to Relax:

• Once the call is over, give yourself time to decompress and relax. If you feel overwhelmed, take a few moments to breathe deeply or use a calming activity like listening to music or drawing.

Reflect on the Call:

• Reflect on what went well during the call and any areas where you felt unsure. This can help you feel more confident next time and make it easier to prepare for future calls.

Celebrate Your Success:

• Making a phone call can be a big accomplishment, especially if you have autism and anxiety. Celebrate your effort, whether it’s by rewarding yourself with something small or just acknowledging the progress you’ve made.

Additional Tips

• Prepare for Anxiety: If you get too anxious before or during the call, try grounding techniques like deep breathing, focusing on your feet, or squeezing a comfort object.

• Use Text or Email: If phone calls feel too overwhelming, consider whether the same information can be communicated via text, email, or an online chat. Many businesses or services now offer alternative communication methods.

Final Thoughts

By following these steps and using tools that help you feel in control, you can make phone calls with more confidence and less stress. It’s important to remember that it's okay to take your time and that you don’t have to be perfect—just taking the step to make the call is already an accomplishment!