How do you make healthier connections with people?

I don’t do much outside of work I’ve been playing zombies a lot in my free time but I’m starting to get tired of always being alone I’ve had bad experiences with people in the past so I’ve been trying to avoid socializing/ letting people get too close to me but I do want to find a gf/wife before it’s too late I just don’t like using my voice much and people most of the time get uncomfortable around me because of how quiet I am I just never really know what to talk about.