Begin by making brief glances at people's eyes and gradually extend the duration as you become more comfortable.
Practice in Low-Stress Situations: Practice maintaining eye contact with people you feel more at ease around, like close friends or family members. As you gain confidence, you can extend it to less familiar people or in professional settings.
Use the "Triangle Technique": If direct eye contact feels too intense, try focusing on the area around the eyes, such as the bridge of the nose or eyebrows. It can create the illusion of eye contact without feeling as overwhelming.
Be Mindful of Body Language: Eye contact is just one aspect of body language. Pay attention to your posture and facial expressions as well, as they can affect how others perceive your engagement.
Build Self-Confidence: Work on building your overall self-confidence. Engaging in activities or hobbies that make you feel accomplished can help boost your self-esteem, making it easier to handle social situations.
Seek Support: Consider seeking support from a mental health professional or a therapist experienced in treating social anxiety. They can provide personalized strategies and tools to help you overcome your specific challenges.
Join Support Groups: Connecting with others who have similar experiences can be helpful. Consider joining support groups where you can share your feelings and learn from others.
Use Exposure Therapy: Gradually expose yourself to situations that trigger anxiety, including maintaining eye contact. The more you face these situations in a controlled and gradual manner, the more your anxiety may reduce over time.
Breathing and Relaxation Techniques: Learn and practice deep breathing or relaxation techniques to help manage anxiety in social situations.
Celebrate Small Wins: Recognize and celebrate your progress, even if it's gradual. Overcoming social anxiety takes time and effort, so be kind to yourself throughout the process.
Remember, addressing social anxiety can take time and patience, but with consistent effort and support, it is possible to improve your ability to make eye contact and feel more at ease in social situations. Don't hesitate to seek professional help if you find it challenging to make progress on your own. Therapists and mental health professionals can provide personalized guidance and support tailored to your needs.