Feeling Inadequate and Judged in Social Situations

I agree with you 💯 present it depends on who's around and the situation I am very good at staying away from thing that don't serve me or trigger the anxiety I meditate, exercise, on the right meds etc

Everybody's got their unique strengths and weaknesses. A big part of participating in conversations are to share little bits of exactly that. I know how it feels to be judged for not participating. But honestly, acknowledge that there's a time and place for everything as well as the fact that sometimes it's not comfortable to talk. This is completely okay. Others judging you for giving yourself space is insensitive. ❤️

I am already doing that it's getting better but it'll take time I am doing all the right things for myself

Sounds like social anxiety! Perhaps consider anxiety meds & therapy?