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Why do I have trouble talking to others?

Having trouble talking to and connecting with other people is a common challenge that many face. There are various reasons why someone may struggle with conversation and social interactions. In this article, we will explore some of the most common causes of social difficulties and provide tips on how to improve.


One of the most common reasons someone has trouble talking to others is social anxiety. Social anxiety is the extreme fear of social situations and interactions with other people. It goes beyond normal shyness and causes intense worry about being judged, embarrassed, or rejected in social situations.

Social anxiety can happen for many reasons, such as:

  • Negative social experiences in childhood such as bullying or humiliation
  • Traumatic social events or situations
  • Biological factors like genetics
  • Thinking patterns that exaggerate fear of social situations

The physical symptoms of social anxiety — like increased heart rate, trembling, sweating, blushing — can make conversing with others very difficult. The mental symptoms, like excessive worry about looking awkward or saying the wrong thing, can also get in the way of free-flowing conversation.

If social anxiety is getting in the way of your ability to talk to others, seeking help from a mental health professional is recommended. Counseling and cognitive-behavioral therapy are effective ways to address the root causes of social anxiety and learn new social skills. Medication may also help in some cases.

Low self-esteem

Low self-esteem and lack of self-confidence are other common reasons for struggling with conversation. When you have a negative view of yourself or your abilities, it can be hard to open up. You may fear rejection or judgment if you share your thoughts and feelings.

Low self-esteem often develops from negative experiences and messages received in childhood or adolescence. It can also stem from comparing yourself excessively to others. Low self-esteem causes you to dwell on your flaws and assume you won’t be accepted.

Building self-esteem requires working on self-acceptance, challenging negative thoughts, and focusing on your positive qualities and abilities. Therapy can help. Doing activities that make you feel accomplished or taking small social risks to prove you can connect with others are also useful. As your self-esteem grows, conversing with people will feel less intimidating.

Poor communication skills

For some people, the root of their social struggles is simply lacking the communication skills to have smooth, natural conversations. Skills like making eye contact, asking questions about others, listening actively, and sharing information about yourself are essential for connecting with people.

Without these skills, you may find yourself unsure of what to say, talking too much or too little, or coming across awkwardly. The good news is communication skills can be learned through practice.

Some tips for improving conversation skills:

  • Pay attention to the other person’s cues like eye contact and body language.
  • Aim for balance between listening and sharing.
  • Ask open-ended questions that allow for detailed responses.
  • Listen fully without thinking about what you’ll say next.
  • Share information about yourself and your experiences.
  • Don’t be afraid of small silences, they are natural.

Classes, books, videos, and programs on communication skills development can provide further guidance.

Lack of common ground

Finding common ground and shared interests are key to smooth conversations that flow easily. We tend to have the easiest conversations with people we share similarities with. Struggling to connect with people may come down to not having enough commonalities.

For example, you may have a hard time talking to coworkers if you don’t share any work projects, experiences, or challenges. Or you may find it awkward chatting with other parents if your kids are different ages and you can’t swap stories about similar milestones.

To build connections, look for shared interests, values, backgrounds, hobbies, goals, and life experiences that provide common ground for engaging discussions. Get curious about others and ask questions to draw out potential similarities. Embrace opportunities to bond over commonalities when they arise.

Being overly self-conscious

Many people who struggle socially have a tendency to self-monitor and become overly self-conscious during conversations. You may constantly worry about how you’re coming across, overanalyze your word choices, or obsess about insignificant behaviors like a nervous tic. This excessive self-focus makes it hard to be present in the moment and have a natural, free-flowing chat.

Becoming less self-conscious takes practice. When you notice your attention going inward, gently shift your focus back outward on the other person. Immerse yourself in active listening. Compliment yourself for any social risk or success rather than picking apart your performance. Avoid judging yourself and just allow the conversation to unfold.

Fear of rejection

Fear of rejection or disapproval can also sabotage your ability to comfortably talk with others and make connections. Past experiences of being rejected socially can plant this fear. Or you may extrapolate rejection, assuming if you open up, others will criticize or exclude you.

This fear can cause you to hold back from showing interest in others or sharing personal details that could create closeness. You may fall back on superficial small talk and keep conversations shallow to avoid any chance of rejection.

Managing fear of rejection starts with identifying where it stems from and challenging irrational beliefs about social rejection. Remind yourself that rejection is a normal human experience, not a reflection of your worth. Slowly face fears by taking measured social risks — like initiating conversations, opening up incrementally, and pushing past comfort zones. This builds confidence that you can handle and recover from rejection.


Being highly introverted can also contribute to challenges connecting with others. Introverts tend to be very inwardly focused. Social interactions cost more energy than for extroverts. Introverts also often prefer fewer, deeper connections over many casual social contacts.

Introversion itself does not cause problems — the key is honoring your introverted tendencies while still developing conversation skills. Understand your social energy limits and recharge needs. Connect one-on-one rather than in groups when possible. Avoid excessive small talk and aim for substantive exchanges. Spend time in settings where you can make connections over shared interests.

Autism spectrum disorder

Individuals on the autism spectrum often struggle significantly with social skills and conversational abilities. Common autism-related challenges include:

  • Problems understanding nonverbal cues like facial expressions and body language
  • Difficulty connecting with others emotionally or empathizing
  • Challenges making eye contact
  • Trouble understanding abstract language like sarcasm or figures of speech
  • Aversions to physical contact like handshakes or hugs
  • Preference for set routines which can make novel social situations stressful

Specialized social skills education, speech and language therapy, and occupational therapy can teach conversational and relationship-building skills to individuals with autism. This allows them to better connect socially. Early intervention provides the greatest benefit.

Tips for improving conversation skills

Regardless of the root causes of your social struggles, you can take steps to boost your conversation and connection abilities. Here are some research-backed tips:

  • Practice active listening. Focus fully on the speaker, maintain eye contact, ask questions, reflect back what you heard, and avoid interrupting.
  • Find common ground. Identify shared interests, experiences, values, and goals. Ask questions to draw out similarities.
  • Open up. Share information about yourself. Self-disclosure builds connections.
  • Ask open-ended questions. “Tell me about your job” rather than “Do you like your job?”
  • Listen more than you speak. Aim for a 40-60 listening-to-speaking ratio. Humans connect through feeling heard.
  • Focus outwardly. Stay present instead of self-monitoring. Observe the speaker’s reactions.
  • Relax. Let go of perfectionism. Conversations are about connection, not performance.
  • Fake it til you make it.Act confident socially even if you don’t feel it. Confidence often follows action.

Classes, books, videos, and programs on communication skills development can provide further guidance. If social anxiety is paralzying, seeking counseling is recommended.


Connecting with others through conversation is a central part of the human experience. Yet many struggle with talking to people and building rapport. Reasons range from social anxiety, low self-esteem, and skill deficits to lack of common ground, self-consciousness, fear of rejection, introversion, and autism spectrum disorders.

The good news is social skills can be improved through education, therapy, practicing effective communication techniques, facing fears, and building self-acceptance. Prioritize learning skills like active listening, identifying shared interests, asking open-ended questions, and relaxing perfectionistic standards. Make gradual but persistent efforts to increase social risks and build social confidence. Seek professional help for social anxiety.

With time and effort, meaningful social connections and conversations come easier. The rewards of improved relationships and reduced loneliness make the effort well worth it.