You’re having a conversation, but the other person won’t meet your eyes. Their gaze shifts from the floor to the ceiling—anywhere but your face. It feels a little off, maybe even rude. But what’s really going on?

Avoiding eye contact is often linked to social discomfort. People who struggle with social skills tend to feel uneasy in face-to-face interactions. This can manifest as avoiding eye contact, fidgeting, or struggling to maintain a conversation. Here, we’ll explore what avoiding eye contact might reveal about someone’s social abilities, what the research indicates, and how to handle the interactions that feel off.

Avoiding eye contact can signal social struggle

Not everyone who avoids eye contact is shy or insecure, but in many cases, avoiding eye contact is tied to social anxiety or a lack of social confidence. When someone looks away repeatedly or never meets your gaze at all, it may be their way of reducing the pressure of social interaction.

According to research published in Anxiety, Stress & Coping (2023), individuals with social anxiety often exhibit “gaze aversion” as a self-protective strategy. Looking someone in the eye can feel threatening or overwhelming, especially if the person already feels judged or uncomfortable. This isn’t about being disinterested, but more about emotional regulation and fear of negative evaluation.

Psychologists also point out that people who lack strong social skills may not realize how important eye contact is during a conversation. They’re not always avoiding it intentionally. In some cases, it’s a habit formed from years of social awkwardness or not knowing how to navigate interpersonal cues.

You might see this in someone who’s socially anxious, but also in those who are simply out of practice or never learned to pick up on those nonverbal norms. It’s a behavior that tends to feed on itself: the more someone avoids eye contact, the more disconnected they feel, and the harder it gets to engage naturally.

How to respond to socially awkward behavior

If you’re dealing with someone who avoids eye contact—or you recognize the habit in yourself—there are practical ways to work through it. Awareness is the first step, but here are some tips that can help smooth out interactions and reduce social friction:

Don’t take it personally: Eye contact avoidance usually isn’t about you. Try not to read it as disinterest or disrespect.
Use a calm, friendly tone: If someone seems tense or avoids looking at you, lowering the pressure helps. Keep your tone even and relaxed, and try not to push for direct eye contact.
Give them space to speak: Those who are socially awkward may need a bit more time to gather their thoughts. Let pauses happen without rushing to fill them.
Practice soft eye contact: If you struggle with eye contact yourself, try looking between the eyes or at the bridge of the nose. It gives the impression of eye contact without the intensity.
Build confidence gradually: Whether it’s you or someone else, social skills improve with practice. Short, low-stakes conversations can help reduce anxiety and make interactions easier over time.

Social awkwardness isn’t always easy to spot or manage, but making small adjustments in the way we respond can help. Whether you’re the one avoiding eye contact or noticing it in someone else, understanding the reason behind the behavior makes it easier to connect without judgment.