Hi, I have also struggled with this in the past and it helps building up gradually. For example, you could just say "hi" to the bus driver as you get on the bus, or to the cashier at the shop. Then you could have a short conversation with them. They're good people to start with because you'll likely only see them once and you know the conversation can't last very long, simply due to the nature of the context. Eventually you could start having very short conversations with strangers you meet. For example if you are standing in a queue you could make a short remark. You could build that up over time as well so you might end up speaking to strangers a little more. Then keep building it up. Focus on things you've done, however little, rather than things you haven't, and you'll find that you might be able to find it easier and easier in social situations.
What's also interesting is that if you give people the opportunity, most people will actually gladly do most of the talking. Don't feel like you need to say a lot. If people feel like they are being listened to, then they will keep talking and talking and you can stand there nodding and providing short interjections now and again. It might feel a bit scary not saying a lot, but what is incredible is that actively listening to somebody will provide them with a rare experience - not many people are good listeners - and so many people prefer having friends who will listen to what they have to say, than friends who talk all the time. This might sound a little odd but trust me when I say being a good listener is one of the most valuable traits in the world.
You don't have to say or do a lot to make a difference. "Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around." If your goal is to just inject a tiny bit of pleasantness into the world, feel that starting small - saying a little compliment, listening a little - is enough.
There are some of the tips which have helped me, I wish you all the best funnyman and I hope you find it easier with time :)
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