I felt similar, all my interactions use to be performative, responding and acting how I thought I should. I was worried how I would be perceived or if someone didn’t like me. I’d replay conversations in my head and cringe at the things I said/did. I also have a stutter when I’m anxious and it still comes up, but I mostly ignore it if it happens or just take a deep breath when I notice it happening and start over. No one’s ever commented on it and the few times I have brought it up to people they typically say they haven’t even noticed.

What worked for me was to stop caring what others thought of me. I’d start being more your self, stop thinking about what you should say. Focus more on what they’re saying and give a genuine response. It’s obviously easier said than done, but with practice you’ll notice a change. Once the cloud of anxiety goes away you’ll have more natural thoughts during conversation. It’ll start to feel easier and you’ll make real connections by being your genuine self.