If you're in your teens or twenties and phone calls make you anxious, you're not alone. Studies show Gen Z and younger millennials have significantly higher rates of phone anxiety than older generations.
This isn't a character flaw. It's a predictable result of growing up in a text-first world.
Why Gen Z Has More Phone Anxiety
1. Less Practice
Previous generations had no choice—if you wanted to talk to someone who wasn't in the room, you called. Gen Z grew up with texting, DMs, Snapchat, Discord. Phone calls were optional, so many never developed the skill.
2. Different Communication Norms
Text-based communication has different rules:
- You can think before responding
- You can edit before sending
- Silence is normal (waiting for a reply)
- You control when to engage
Phone calls flip all of this: real-time response, no editing, silence is awkward, and you have to be present now.
3. Higher Social Awareness
Gen Z is more conscious of social perception. Phone calls feel performative—you're aware the other person is listening to exactly what you're saying right now. That awareness can increase anxiety.
4. Fewer Contexts for Practice
Many tasks that required phone calls now have apps:
- Ordering food → Apps
- Making reservations → Online booking
- Customer service → Chat support
- Scheduling → Calendar integrations
Less necessity means less practice means less comfort when calls are unavoidable.
The Problem: Calls Are Still Required
Despite the shift to text, phone calls remain necessary for:
- Many medical appointments and insurance
- Job interviews and professional networking
- Landlords and property managers
- Government services and utilities
- Older family members who prefer calls
Avoiding calls can have real consequences: missed opportunities, unresolved problems, delayed care.
Not ready to make the call yourself?
KallyAI can handle routine calls for you—scheduling, inquiries, checking status—while you build your confidence.
Try KallyAI FreeWhat Actually Helps
1. Graduated Exposure
Start with the easiest calls and work up:
- Level 1: Ordering food for pickup (scripted, brief)
- Level 2: Calling a business for hours or information
- Level 3: Scheduling an appointment
- Level 4: Calling about a problem or complaint
- Level 5: Professional or high-stakes calls
Each successful call builds confidence for the next.
Not ready for real calls yet? Try KallyConfidence (iOS) — practice phone calls with a non-judgmental AI first. Build skills in a safe environment, then graduate to real calls when you're ready.
2. Scripts
Write down what you want to say before calling. Even bullet points help reduce the "blank mind" panic.
See our Phone Call Scripts & Templates for copy-paste examples.
3. Practice with Friends
Call a friend who knows you're practicing. It's a low-stakes way to get comfortable with the format.
4. Delegate Routine Calls
Not every call needs to be a growth opportunity. AI assistants like KallyAI can handle routine calls (scheduling, checking status, inquiries) while you focus on building skills for calls that matter.
5. Reframe the Stakes
- Most calls can be retried
- The person on the other end usually doesn't care if you stumble
- Getting through a call imperfectly is still success
A Note for Employers and Older Generations
If you work with or manage Gen Z employees:
- Don't assume phone reluctance is laziness
- Offer alternatives when possible (email, chat)
- Provide phone scripts for common work calls
- Allow time to prepare before important calls
Meeting people where they are helps them grow faster than criticism.
The Takeaway
Gen Z's phone anxiety makes sense given how they grew up. The solution isn't to feel bad about it—it's to build skills intentionally while using tools that reduce unnecessary friction.
Some calls are worth learning to handle yourself. Others aren't. Being strategic about which is which is a feature, not a weakness.