The only way out is through, you have to work at it and practice it. There was a time in my life when I was a teenager I couldn’t order my own fast food, I would tell my mother what I wanted and then go use the bathroom. Start small if you can, depending on what your situation is like maybe call a friend with a goal of chatting for 10 minutes, maybe order food. It can be hard to start but practicing putting yourself out of your comfort zone is the only way to expand it.