Stay away from the internet, play moderate games and take part in outdoor sports. You may feel embarrassed at first. Take part in more times, feel the fun of communicating with others, watch more news or current affairs, or anything that can help you increase your talk. It will make you communicate smoothly with others in the future, and you won't feel that there is no topic, or you can't fit in when others are talking! In short, go out and communicate with people more, and read more books to increase your knowledge. I believe that in the near future, you will become much better than now!