When your phone rings or there's a text the 1st time pick it up, just pick it up. Look at it, now put it down. Step one. Next step is to pick up your phone and just type a text, don't send it, if its a call, let it ring . The idea is to get use to calls, note who's calling, how many rings. Next day, type a text to someone you know a small text. Hi How are you and hit send, if they text you, read the text, if you can leave it for a day, leave it. go do something else don't think about the text or call. Do this till you are comfortable holding a phone, are comfortable hearing a ring. There's more but do this first.
I m afraid of not being enough