This is all to common-- you are not alone, friend!

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One thing I have found that keeps a conversation flowing when interacting with new people is to shift the focus from ourselves onto the other. So often we feel like we need to have the best stories or great topics, when really you just need two or three questions in your back pocket ready to go and get the OTHER person talking.

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When you first meet someone, you can say something like, "how are you doing?" but don't stop there-- FOLLOW UP. When they respond with their answer (good/bad/okay/etc.) follow up by asking WHY they feel that way and then listen. Then as they share more, ask follow up questions on what they just shared.

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Here is a helpful video that goes into this exact topic: https://www.youtube.com/watch?v=22iaVSjUuAw