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I knew someone that did something similar for the same reason, though it was conversations about his future with his mom that he was trying to avoid.

Something that helped with him is to go outside, NOT to interact with people, but just to go on hikes or walk, where you can keep your headphones in and not say a word to someone else, but just to get outside your room, which even though it’s a refuge, can also start to feel like a prison.

Honestly you interact with people much more indoors than outdoors, so viewing a walk as a form of peaceful solitude can be great for getting fresh air and exercise, and you’ll notice you get much less judgement from your roommates if your going outside. You’ll also notice your mental health will probably improve as well.

O yea I mean you definitely don’t have to do any of the above. It’s totally normal now to go out and be on your phone the whole time and not interact with anyone in public.

I just meant the above guide for those that want to interact with people, but don’t understand how to do so.

So obviously I don’t know you at all, and this might not be applicable or possible for you, but as some one who for a long time just didn’t “get it” and now feels like they do, some tips:

1. When you interact with someone, smile and ask how they are doing.

Even if you don’t continue the conversation beyond “how are you? Good, and you? Good”, you interacted with the world, and had a non-negative result.

Being able to generate positive interactions is the first step to feeling comfortable in the world.

2. Be brief. Listen more than you talk, but when you do talk, say useful or applicable things. Ask relevant questions to learn more and keep the conversation going.

When someone is talking, try to think of a relevant question based on what they are saying. They talk about a trip, “was that your first time there?” Talk about a hobby “what got you interested in that”, talk about their work, “whats it like dealing with ___?”

The more you talk, the greater the chance someone isn’t interested in what you say. The more they talk, the more you learn what interest them, making conversation easier.

3. Small talk with someone is just talking about things you have in common. That’s why the weather is such a cliche but useful one, because it’s the one thing you know both you and that person are experiencing right now. Talk about things you have in common with whoever you are talking to, and it will increase the likelihood you have a positive interaction. And having positive interactions while fulfilling your own goals or needs is basically all there is to “human-ing”

Edit for SuddenDownpours valid point: when meeting someone for the first time where the other persons interests are unknown, I think it’s helpful to not launch into a long monologue on your favorite interest, which the other person might not share, but instead “probe” with brief questions on some general topics which might be of interest to most people and also yourself, and based on their responses either continue that topic or move to a different one.

Then if you discover a shared topic of interest, you should of course share your thoughts freely.

But even then, you should try to be relatively concise in your points. Don’t speak longer than a minute straight (and ideally closer to 30 seconds) without getting the other person involved.

Otherwise the conversation starts to feel like more of a monologue where the other person’s input is not required, which is boring to anyone, no matter the subject.