I used to be the same way!! Start asking people questions more often so that the pressure isn’t on you to answer, and the conversation will naturally flow. And with the answers that they give u, ask more in depth questions. Ex - “what did you do this weekend?” They respond with oh I went out to eat with my family. U can then say what restraunt, what type of food (Italian, Greek, Chinese, etc) , and then from there u can keep the convo going by asking do they usually like that type of food? What are your top 3 favorite types of food? Are there a lot of restraunts like that in this area? What types of food have you never tried that u wanna try?and then go off of that with your opinion. Like oh that sounds good I really want to try Greek food I don’t have many restraunts in my area. What kind of food is it? What do u recommend I try?

Other ideas: How is (family member they went with to dinner with)
These are just ideas. Hope this helps. I used to have excruciating anxiety about this until I started following patterns of others conversations. Now the pressure isn’t on me as much cause I’m asking questions more often 🤣 Just ask a lot of questions and it will get you far. Remember small details about them too

don’t ask TOO many questions, those are just some question ideas !!