How can i change it?

I am a 20 year old girl with a traumatised past that is now affecting my futute a lot. I am self consious, underconfident, don't know how to have a proper convo etc. And the biggest problem i don't know how to talk with opposite gender like if a man instead of my family comes in front of me i don't know what to say I'll be there quiet like an idiot , due to many such problems i always end up using phone and now im a phone addict that stays traped in butwants to go out have fun etc. Please help if you can