I'm sorry to hear that social anxiety is causing difficulties for you. Improving eye contact can be challenging, but with patience and practice, it is possible to become more comfortable with it. Here are some strategies that may help you improve your eye contact:
Start with familiar people: Begin by practicing eye contact with family members or close friends. It can be less intimidating to make eye contact with people you know and feel comfortable around.
Gradually increase exposure: Slowly expose yourself to more challenging situations where you need to make eye contact, such as with acquaintances or colleagues. Gradually increasing the difficulty can help you build confidence over time.
Use the "triangle technique": If direct eye contact feels overwhelming, try focusing on the area around someone's eyes, such as the bridge of their nose or their eyebrows. This technique gives the illusion of eye contact without feeling as intense.
Practice in a mirror: Stand in front of a mirror and practice maintaining eye contact with yourself. This can help you get used to the sensation of making eye contact without the pressure of interacting with others.
Role-play with a trusted person: Enlist the help of a friend or family member to role-play social situations with you. Practice maintaining eye contact in these simulated scenarios to build your confidence.
Relaxation techniques: Learning relaxation techniques, such as deep breathing or progressive muscle relaxation, can help reduce anxiety when attempting eye contact.
Focus on active listening: Instead of fixating on making eye contact, concentrate on actively listening to what the other person is saying. Engaging in the conversation can make the process of maintaining eye contact feel more natural.
Remind yourself it's okay to look away: You don't have to maintain constant eye contact throughout a conversation. Briefly looking away and then returning to eye contact can be completely normal.
Seek professional help: Consider reaching out to a therapist or counselor who specializes in anxiety or social anxiety. They can provide personalized strategies to help you manage your social anxiety and improve eye contact.
Remember, progress may be gradual, so be patient with yourself. Small steps towards improvement can make a significant difference over time. Don't let anxiety discourage you from seeking job opportunities or social interactions. With dedication and support, you can work towards overcoming these challenges and lead a fulfilling life.