How do I stop isolating myself in social situations?

In response to your question regarding how to stop isolating yourself in social situations and your feeling of awkwardness inserting yourself in conversations, I would recommend that you consider the following…in no particular order…

-Know that your experience is normal. At some point in time, we have all been in a situation and questioned whether or not we should join a conversation. In making that decision, it may be helpful to analyze and evaluate the communication and interactions between the people involved and read their body language. Try standing in close proximity of the individuals speaking and assert yourself physically by giving minimum encouragers, such as nodding your head and saying things like ‘um-hum’, when you are in agreement with a comment made. Your presence will be observed, and if they're welcoming individuals, they will likely realize that their conversation peeked your interest and you may be verbally invited in on the conversation.

- Evaluate your internal dialogue. Pay attention to what you are saying to yourself in your head. If your internal dialogue is negative and you are saying to yourself things like, “They don’t care what I have to say” or “My thoughts aren’t important”, you will likely not follow through with achieving your desired goal of joining in on the conversation. Therefore, practice positive self-talk. Tell yourself things like “My voice in this conversation is just as valuable as everyone else's.” Understand your worth in that you have something valuable to contribute to the conversation. Be confident and speak up and allow your voice to be heard. Consider that what you have to say may help someone else.  

- Be assertive, and respectfully communicate your wants and needs by asking the individuals speaking if they mind you join in on the conversation. Say for example, “May I join in on the conversation, I have something to speak about on that topic.” or “I overheard you all talking and I wanted to join in on the conversation, if you don’t mind.” Say whatever you would like to say and feel comfortable with saying as an opener into the conversation.

- Role play and rehearse inserting yourself in conversations with close friends and family

- View videos online (i.e. YouTube) about strategies for joining a conversation without feeling awkward and ways to start a conversation and practice applying strategies that you feel comfortable with doing

- Watch television shows, movies podcasts, etc. and pay attention to how individuals join in on conversations, and implement strategies observed

- Think of your Best Possible Self and how you would like to relate, and then “Act As If”

Hopefully, this information will impact you to take action in some way. Remember, try not to overthink things and in some cases be like Nike and “Just Do It”, and know that a very helpful way to learn is to practice!