[michealr]

As others have said, its a grab back of things, with various types of success. Of course no one true silver bullet. The common things of good sleep and excerise always a good idea, regardless. Perhaps even team sports, but personal interests will vary this.

I would say feeling ok with a certain level of personal experimentation, but don't let it neurotically consume you. You have already managed to navigate life to this point. Not everything needs to be changed and not everything needs to be queried.

Trying to dramatically change things can perhaps backfire. Fitting in something related to your existing interests, but with an extroverted forcing function aspect can help.

If you know a technical topic pretty well already, seek to present on it, or teach some intro workshops. Generally, seek to find things that would exercise certain anti shyness muscles.

One thing I found personally helpful was learning a language via immediate focus even at the beginner stages with talking, there are numerous online language learning sites with lessons delivered via video chat. Would say 30 minute lessons initial are ideal.

For me shyness feels like a certain analytical process turned inwards, like I'm DDOS my own brain. The excessive nature is the issue, not necessasrily the mere act of self analysis. Finding activities where I had to moderate that excessive tendency helped for me to recognise the difference

Therapy is always an additional option, but dependent on the person and the needs of course.