The Fear Behind Not Following Up
Thirty-two easy ways to understand the fear behind not following up, and to move past it.
The fear is common. It shrinks when you act.
25 tips that really help
These ideas come from Never Eat Alone (Keith Ferrazzi), Platonic (Marisa Franco), How to Win Friends and Influence People (Dale Carnegie), and everyday practice. Pick one tip and try it today.
The fear is normal
Fear of looking needy, being ignored or bothering someone is very common. It feels real but is often wrong.
You are not alone.
Name your fear
Say, I am afraid they will ignore me. Naming it makes it smaller.
Say it.
Check the facts
Ask, how likely is it that they will be upset? Usually very low.
Test it.
Think of the worst case
The worst is usually no reply. You can handle that.
Be real.
Think of the best case
A new friend, a fun plan, a warm chat. Hold that picture.
Imagine it.
Start small
Send a very short, light message. Small is safe.
Keep it short.
Draft fast
Write in one minute, read once, send. Long thinking feeds fear.
Be quick.
Use a script
A ready line removes pressure. Keep a template.
Use it.
Breathe before sending
Breathe out slowly and press send. Courage is an action.
Press send.
Distract yourself after
Go for a walk. Do not stare at the phone.
Move.
Celebrate courage
Praise yourself for reaching out, whatever the reply.
Smile.
Repeat to shrink the fear
Each message makes the next easier. Practice works.
Repeat.
Script: naming
I feel nervous about messaging, and I will do it anyway. Say it kindly.
Use it.
Script: message
Hi, I really enjoyed our chat the other day. Say it warmly.
Use it.
Script: honest
I am a bit shy about messaging, but I wanted to say hello. Say it lightly.
Use it.
Script: breathing
I will breathe out and press send now. Say it gently.
Use it.
Script: closing
That was easier than I thought. Say it with relief.
Use it.
Troubleshoot: when you panic
Put the phone down for a minute and breathe. Then send a shorter message.
Reset.
Troubleshoot: when the fear is strong
Practise with an easy contact first. Build up.
Start easy.
Troubleshoot: when you were ignored before
Remember it was one time. Others will be different.
Reframe.
Troubleshoot: when social anxiety is heavy
Talk to a counsellor. Support helps a lot.
Seek help.
Troubleshoot: when no reply comes
Wait a few days and send one gentle nudge. Then let it be.
Be patient.
Drill: send a tiny hello
Send a tiny hello to someone safe today. Rate your fear before and after.
Try.
Drill: fear scale
Rate your fear from one to ten before each message. Watch it fall.
Track.
Drill: three-minute rule
Set a timer and write, edit and send in three minutes. Practise.
Time it.
Easy things to say
When you are stuck, pick one of these. They work in many everyday friendships.
“I feel nervous about messaging.”
“What is the worst that could happen?”
“Hi, I enjoyed our chat.”
“I will breathe and press send.”
“Thanks for replying.”
“That was easier than I thought.”
Your first week
One small action a day. Each day is only a little bigger than the last.
Name the fear
Check the facts
Start small
Draft quickly
Send
Breathe
Celebrate
Further reading
- Never Eat Alone (Keith Ferrazzi)
- Platonic (Marisa Franco)
- How to Win Friends and Influence People (Dale Carnegie)
The tips above are written in our own words and are general guidance. The books are suggestions for further reading.
