How to be a good Communicator?

Hi everyone , 22M this end. I am not an active communicator or extrovert. But few people find me interesting to speak to. Sometimes I speak well sometimes I dont know how to break the ice

Main Point: We have to keep checking in our friends right? That's what friends do!! In terms of any efforts like being with them or travelling with friends. I can give my 100%, but when it comes to hearing their issues or comforting them. I am still in learning phrase or I feel I am somehow not enough.

So please could you all guide me how to be a good communicator with my friends, family etc? Esp when they are having bad day or need someone to speak to

I care for them but I don't how to express it. I am also afraid if I find a gf I might mess up

TL;DR : How to communicate with friends, family and gf when they are having a rough day ?