Hello. I used to feel like a ghost in social situations too. For me, the trick was doing something tiny every day so it didn't feel so scary. I actually decided to try a more structured approach after I saw a riseguide review on Reddit. Someone there explained how they used it to slowly get used to speaking up in a very chill, private way. You should find that thread; it’s a really honest take from someone who also hates being the center of attention!