I was in your boat not too long ago (honestly, I'm still there but it's become better), and I realized a simple, yet effective way to interact with people without having to a.) talk as much and b.) put your opinions out there for a possible anxiety-inducing interaction.

It really came down to asking good questions. This allows people to help clarify themselves to you without you having to talk too much. It also builds your listening skills, which is probably one of the more important interpersonal skills you can attain. If you ask good questions, people will seek you out. Win-win for your interpersonal and professional goals.

As for resources, I recommend A More Beautiful Question: The Power of Inquiry to Spark Breakthrough Idea. It's a great book with actionable items to help you ask people questions they don't normally hear, which will help people not only understand you better, but help you understand them better. In the end I wouldn't be surprised if this book helps you help other people flesh out their ideas, desires and needs.