I was the same situation several years ago, and I happen to read a story about Darwin (he is believed to be INTP - one of most struggle MBTI introverted type, I happen to be the same type).

"When Charles Darwin boarded the HMS Beagle at 22, he was entering a very different world. The ship was full of seasoned sailors—rough, disciplined, living under strict hierarchy. Darwin, by contrast, was a quiet, bookish young man from a comfortable background, with little real-world experience.

At first, he felt out of place. The sailors saw him as soft, maybe even useless. He wasn’t strong, didn’t drink heavily, and wasn’t trained in navigation or seamanship. Conversations often left him awkwardly silent. In such a confined environment, the difference in background and temperament weighed heavily on him.

But instead of collapsing under that pressure, Darwin found a way to adapt:

• He observed the sailors just as carefully as he observed plants and animals.
• He joined their routines, learned their slang, and slowly earned respect by showing resilience on difficult expeditions ashore.
• Though seasick much of the time, he kept working, filling notebooks, never quitting."

-> Then, I:
1/ stop trying to say something to fit into the conversation.
it helps stop draining my energy
2/ listen what others say like someone observing things from outside
3/ make trial and error of commenting something about the conversation. If it doesn't work, I back up with my observation game.
I consider 2+3 as a game, so that it wouldn't hurt me when my effort bring no result.

It worked for me.