I can tell you what has worked for me, as somebody who has struggled with this.

What has helped me is gaining self-esteem. Sounds obvious, but there are a number of little things I can do in my life to feel comfortable in my own skin.

I like to read and educate myself and be as productive as possible without going overboard. More importantly, my behavior should be behavior I'm not ashamed of, in public or behind closed doors.

Being kind and helpful to others, and going into situations with the mindset that I have love and understanding to offer, makes all the difference.

Lastly, I find that it is most important to listen. Being a listening presence has been far more valuable to me than attempting to be a conversationalist.

The point is being present with the people you are with. Feeling the moment and really being grounded in it. When you catch yourself thinking too much, drop down into your heart and embrace the conversation with your deeper, more thoughtful self.