Idk if this advice is unhelpful or helpful but what always helps me is remembering that people are always firstly most concerned with their own selves. I don’t stand out much but it helps me talk when I want and not shy away from things. Just being a nice normal person even if its falling short of “being myself” I find that if I don’t stand out too much people stay mostly concerned about themselves

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Why are you like this? You were trained to be like this, OP. Therapy is the way to go. It’s going to be hard, but you can overcome

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