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This sounds to me like when you know what to say, you're yourself and confident. But when you don't know what to say or can't relate to anything you probably give yourself negative thoughts thinking 'omg say something you look awkward and withdrawn'. These thoughts then make you feel this way and then you act this way.
There's this thing in psychology called the think feel do cycle.
Think --> Feel --> Do
Think that you're awkward
You will feel awkward
You will be awkward.
If you can't relate to what's being said, stay calm and relaxed, remember to active listen and pay attention to the conversation. If you have no input, that's fine but look alert and awake don't switch off. Put some effort into getting into the conversation, ask questions or something.
This brings us into the other side of the cycle.
Do - act alert and pay attention to the convo even if you have nothing to do
Think - think that you are doing well, you're listening in and your confident at all times
Feel - you will feel confident, alert and involved.
thanks, your reply has actually affected my brain! ill put your concept to use and report back