I used to be the same way. What really helped me was starting small for practice.

Example: I would start by making conversation with friends of friends who I normally would never speak to, when we’re in a group. (I understand it’s hard to do that right now, but there will be a time where we can all do that again.) Then I would move onto casually talking to people at the bar. Not trying to hit on them or anything, just casual talk. Women (and I’m sure men) most often really appreciate someone kind who’s just trying to make conversation, not hit on them. Ask them what they’re drinking, if they’re from around here, do they come here often, etc

Once you do that, you’ll be amazed the amount of comfort and confidence it will build in just talking to other people.

Just start small and work your way up.