I’m 23M and struggle deeply with social skills. I often freeze or panic when talking to people, especially in groups. Even when I have something to say, I go blank or my voice sounds low and unsure, like a scared kid. I avoid eye contact, can’t speak confidently, and when people joke or challenge me, I can't respond — even though I think of comebacks later when I'm alone.
It hurts when people laugh or talk over me. I often ask people to repeat themselves because I blank out, and it’s embarrassing. I want to be assertive, confident, and expressive, but I feel trapped in myself. I overthink everything and end up being the quiet one in every situation.
Has anyone here been through this and improved? What small daily steps helped you build social confidence and break this cycle?