How do I convert my introverted ways?

I (30F) am terrible at communicating. I am a true loner. I love people but don't really like them. I am kind and loyal to a fault, and because of that, I've had many people take advantage of me. I've always been quiet, but over the years I've become even more reserved and withdrawn. In group settings, I make terrible first impressions due to me being more in my head than participating in the conversation. I've been told I'm a good listener and I ask all the right questions, but I don't give anything in return to build on. I've even been told that I have the ability to make people tell me their darkest secrets, and I've also been accoladed for being sincere and not judging people, even after they tell me their secrets. I realize people love to talk to me, but I don't really give anything in return for them to build on about myself, and I feel like when I do respond, I'm a little too personal with my answers. At my job, I usually don't talk to people unless they talk to me first, but when I try to start a conversation it seems awkward and I run. I envy people who can be a part of groups and can relate to others more easily than I can. I really hate small talk and enjoy genuine conversations. I don't usually have an issue with men at my job, but it is usually the women who seem intimidated by my quietness. I always speak and I'm polite, but that doesn't seem to redirect the awkwardness. I've even heard a girl say it scares her how quiet I am. But I honestly just be in my own world. I would like to come out of my shell more because I believe it would be beneficial to me to make connections. But I also believe I self-sabotage relations as a defense mechanism to keep from being hurt. Any advice for a lonely introvert? TIA!