One of the most liberating pieces of knowledge about how human beings work is this: other people are almost entirely focused on themselves. Not because they are selfish — though sometimes they are — but because they are managing their own fears, their own social calculations, their own internal noise.
The spotlight you feel when you try something new, when you speak in public, when you make a mistake in front of others — it is largely an illusion. People are not watching you as closely as you think. They are not cataloguing your errors. They are not remembering the awkward thing you said. They are thinking about themselves.
This is called the spotlight effect and it has been studied extensively. People consistently overestimate how much attention others are paying to them — their appearance, their performances, their mistakes. The actual amount of attention is a fraction of the perceived amount.
What this means practically is that the social risk of most of the things you are afraid to do is much smaller than it feels. Most of the embarrassments you are trying to avoid would barely register with anyone else. Most of the things you are afraid people will judge you for, they will not notice or will have forgotten within minutes.
Take up more space. Try the thing. Say what you think. Most people are too busy worrying about their own spotlight to notice yours.