Summarize:

. As with anything else, the more you think about what you're doing, the more self-conscious you'll become and the more awkward you'll feel. Your nervousness can then be misinterpreted as dishonesty, and you'll lose ground on the good progress you've made.  Typically, making eye contact is more difficult  as the person you're talking to is more authoritative or intimidating. Unfortunately, these are also typically the times you'll need to show confidence in order to gain the full attention of your audience, making it more important than ever to relax. If you're going into an important conference or interview, do some breathing exercises beforehand to get your heart rate to slow and let the oxygen relax you. A few big, full, deep breaths can do a lot to calm you down. It's actually physically somewhat difficult to keep your eyes locked on both of another person's eyes. It's more common to actually focus on one, or on a spot on the face, rather than trying to look at both eyes at once. If it helps, try moving back and forth between the two eyes, rather than staying focused on one. Keep focused on one for 10 seconds or so, then switch to the other. Looking at the bridge of the nose, an eyebrow, or just below the eyes will give the illusion of eye contact, without the intimidation of making actual eye contact. The other person won't be able to tell the difference, and you'll be able to focus on more important listening skills to be a good conversationalist. You need to break your gaze every now and then, and it helps to be making another gesture when you do, rather than just looking away because you feel uncomfortable. It's good to break eye contact when you're laughing, or to nod and smile. This looks natural and comfortable, as well as providing you a needed break if necessary. It's one thing to look while you're listening, but it's much more difficult to keep eye contact while you're also trying to think of things to say. Don't be afraid if you have to break your gaze occasionally, but try to keep your face and eyes forward and up as you're talking. Looking up when you're talking is sometimes thought to suggest that you're lying, while looking down is sometimes thought to signify confusion on your part. For this reason, it's usually best to look straight ahead, even if you're feeling uncomfortable and can't keep your eyes making contact. Look at the other person's ear, or chin, or anywhere but up or down.
Try and relax as much as possible Focus on one eye. Find a nearby spot to fix your gaze. Break your gaze to nod, or make other gestures while listening. Try to keep your eyes focused while you talk as well as listen.