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When I feel like making eye contact turns out you're not supposed to directly look at people's iris. I even shared "tips" to some friends about just switching to look at each eye to make it more "friendly". Lmao.
That's brilliant. I'm on the spectrum and have always had issues with eye contact and feeling like I'm just STARING at someone. I usually will look in to someone's eyes for like 2 seconds before the "pressure"(?) starts to build and I have to look somewhere else like their chin or forehead. I'll try looking at each eye individually next time!
Another technique you can try is the "triangle method." This involves shifting your gaze every few seconds from one eye, to the other, and then to the mouth or nose, creating an invisible triangle. This mimics natural eye movement and can help reduce the intensity of direct eye contact.
I'll try this but maybe with the forehead instead of looking down. Idk why but I really hate looking at people's mouths when they talk. Haha. I get distracted with, "ew, what is that gross thing you're doing with the hole in your face?"