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Practice just being friendly and maintaining eye contact. This includes passing people in the halls, when you're getting coffee, small talk in presentations, and just overall friendliness to strangers on the street. It'll get your confidence up seeing how people respond back positively.
Improv is a game changer - and soooooooo much fun. I'm an introvert who signed up though every bone in my body said hell no. A month later, it's the highlight of my week.
Seriously, just be yourself and ask people around you lots of questions. People like talking about themselves
I hear toastmasters help. I’m an extrovert so I’ve never had this problem but I’m sympathetic of how crippling it can be!!
Toastmasters is awesome. It's a gradual process that helps you organize your thoughts so you can communicate confidently. Plus they're everywhere, cheap and will fit your schedule, start/end on time.
Liquor.......
Or Whiskey......
Whiskey smells, vodka is better
Whiskey smells like freedom!