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Before you go into a situation where you'll need to talk with other people, give yourself a few minutes alone. Tell yourself that you have knowledge and skills to offer other people and that they can learn from you, if you'll let them. It might help to remind yourself of a few key accomplishments, such as winning an award or competition. Envision all of the positive things that could come from talking to other people. For example, you might make friends or could find information that is useful to you. Think about someone you know, or a celebrity, who has made their mark despite being an introvert. Whenever you get discouraged, remind yourself that being quiet isn't necessarily a bad thing, as quiet people often offer wise and thoughtful contributions to conversations. Whenever you are finished with one conversation, move on to the next. Resist the urge to stand in the corner at a party or spend the next few weeks in your head going over every statement that you made or didn't make. Give yourself the benefit of a clean state during each social opportunity. If you don't like small talk, make yourself go to parties where you'll be encouraged to make chit-chat with strangers. If you don't enjoy speaking up in professional settings, arrange it so that you can sit in on a few meetings at work. Putting yourself in challenging social environments will help you to move past your fears. However, feel free to take baby steps. Don't push yourself to go from shy to outgoing in the span of one or two meetings. It's possible that you are quiet in order to avoid getting into arguments with others. If this fits your personality, then make a point to listen closely as other people debate or argue around you. Watch how some arguments can produce positive outcomes, such as getting people to acknowledge other viewpoints. Make note of the words or phrases other people use in order to disagree civilly. For example, they might say, "I understand what you are saying, but" If you are quieter, some people might try to connect with you by offering their help or guidance on a project or task. Acknowledging their offer in an enthusiastic and positive way will most likely lead to a more in-depth conversations. In this case, showing your vulnerability will make you seem more confident to others. For example, if someone at a work party says, "I'd love to help you work on that case," you might respond, "Thank you. I'd be very interested to hear your ideas." This is a friendly, noncommittal way of advancing the conversation.
Give yourself a pep talk beforehand. Identify a quiet role model. Stop rehashing conversations. Go beyond your conversation comfort zone. Don't shy away from disagreements. Accept offers of assistance.