I dont no wat to do..?

By not talking, you make other people uncomfortable. That is their problem, not yours. People who encourage you to talk might be doing so for different reasons. Some might be trying to help you while others might be trying to hurt you. The ones who are trying to hurt you are the ones who have a different problem. They are insecure and are attempting to cover it up by putting the focus on your problem. It's OK to not talk, but it might help to just force yourself to ask a question about the topic being discussed once in a while.