I had extreme problems with the phone too; it took me like 25-30 years to change that. We didn't have instant messaging back then but I don't see that one "needs" messaging, even now.

You have to work with/learn to do those things, or your fear of fear/panic attacks will just make them worse and collect other odd fears. If you want them to change, you can decide to work on them and change them. Do you go to any therapy at all? I know working on other self esteem problems can help with how we feel about our fears and maybe make it easier to work on the really tough ones.

Mostly you are afraid of being afraid. That has to be faced head on if you want it to change. You have to be afraid/accept the panic and all that discomfort. Being afraid won't kill you but not being able to dial 911 might?