Asking guys who are somewhat reserved/not talk much irl

Being someone jo apne kaam se kaam rkhe, at times I feel down when others interact, mingle or talk their mind out. In my mind I always think don't let yourself loose, speak in limits and be overly respectful which stops me from having much interactions, only interactions that I do is it someone comes to me that is often less as well. Guys like these how did you unleash and become the carefree version and how can I do so? I always worry like what to speak even before I talk to anyone.