How do I talk to people and have conversations

Dumb pathetic question I know

Im decent at small talk. Im not always shy.

But I dont know what to say if im in the same room as someone I know. Do I ask them questions about themselves? I don't know how to keep the flow of the conversation going.

When i try to be outgoing, it feels fake and I force fake smiles and the conversation is stale and they can sense the nervous energy.

When i try to be authentic and don't force anything... I come across as boring.

I don't know what to say when people try to talk to me. Like a coworker. I end up trying to say something to match their energy because I dont want to seem disengaged.

Ive made very few friends over my life as a result. I need people to be Uber outgoing in order for us to be friends, but even that doesnt last.

What's the deal? Am I just not as interested in people as I think? Or is there something else holding me back?