Too intense eye contact

I think I make too intense and too much eye contact and people get uncomfortable and so do I. I used to make natural eye contact, I do not know what happen, but it started at some point and its like that for a few years.

I make too long eye contact and when I see the person is uncomfortable, I am uncofortable too and I cannot stop thinking about which makes me even more nervous, I want to make eye contact and I do not want to be that person who do not look people in the eyes, so I am looking, but when do it, it often is very weird.

What is more, I am not like a very introvert person, I like people, but I am making them uncomofortable very often and I feel gulity about it and sometimes because of that, I am avoiding some people.

Guys what can I do? Please help me.