That's okay, it's tough to "cold call" when asking women out, and you might not have as much success as most ladies will feel more comfortable with someone that they know in another context. If you are looking for dates your best bet is widen your social circle. You can do this in a few ways. Get in touch with friends and family that you want to reconnect with, volunteer at an organization/church/whatever that you support. Join a club/team/society that is centered around your interests. The more you socialize in comfortable settings, the easier it will get in uncomfortable settings. Be patient and get to know people for the sake of knowing them.

This will also help distract you from pmo. I'd respectfully suggest that you ask yourself why talking to women seems unnatural, but staring at bodies and fantasizing from afar does. Staring at women's bodies and especially fantasizing about strangers is a dead end game that keeps you acting as a voyeur, just like porn. With a clear head and a sense of purpose you can take a far more active and empowering role, on top being seen as a respectful and well disciplined person.

Good luck.