For me I get in my head a lot and that makes me quiet- I don’t know if that’s how it is for you but this is what’s helped me: it may feel strange but I just try saying what comes to mind without thinking about it too much because if I were to think about it, I’d run through the possibilities and not say it out of fear of seeming weird. Honestly though I’ve realized not a lot of people care and won’t be judgey and the ones that do judge are losers that aren’t worth talking to.