Hi OP,
Years ago a good friend and colleague joked that I was always talking about myself by saying: "Okay, back to me."
We laughed about it but I took it on board and subsequently read a very famous and successful self-help book that I don't think I'm allowed to post the name of here due to the T&Cs. It is a book that I will never forget and, incidentally, probably one of the best unofficial dating manuals ever written (not that I was using it for that!).
The basic principle of the book is that ultimately, everyone is interested primarily in themselves and everyone wants to feel important. So instead of talking about yourself, ask the other person about themselves. Give others free reign to talk about themselves and show genuine interest in their lives and they will love you for it and seek you out.
Dr Phil (McGraw) has said the same.
Listen more than you speak. Be kind to people, don't judge them or criticise them. Compliment them and praise the good things about them.
I ended a long-term friendship because the other person criticised me and judged me to the point where I came away from our meetings feeling depressed. I'd tolerated the friendship for years because we were old university buddies but finally I'd had enough of the negativity.
There's an old saying that I can't remember exactly but the spirit of it is something like: "A good friend admires the beautiful flowers in your garden but doesn't notice your broken fence."
In terms of conversation, think of others first before yourself. We have two ears and one mouth because we should listen twice as much as we speak. Show interest in people's lives. Look for the good. Pay them compliments. Make them feel good about themselves, never bad. And consider their needs as well as yours.
The "frenemy" I mentioned would always grab the best seat in the restaurant without considering where I wanted to sit, and it would be the restaurant she wanted to eat at - I would never be consulted.
If you don't know what to talk about with people you don't know all that well, make small talk - "small talk, happy talk", and if in doubt, there's always the weather! I talk to colleagues I know only vaguely about the weather all them time! Especially in a slightly awkward situation such as when we're in the lifts and one of us feels we should make small talk. You'd be amazed at what "conversational cherries" follow on from that.
Example: You: "I see it's raining again - well, more like drizzle."
Them: "Yes, I suppose so. But it'll be good for my plants ." (conversational cherry)
You: "Oh, so you're a gardener?"
Them: "Aw, not really. I just like to plant a few tomatoes, and maybe some cabbage on my allotment (conversational cherry)
You: "Oh, so you have an allotment?"
Them: "Oh yes, I'm always on it whenever I've got a spare minute. It's so relaxing.... blah, blah, blah.... "
And once you've got them on their favourite subject you're home and dry.
Try not to be so hard on yourself OP - to me you sound as though you'd be a wonderful, loyal and caring friend. Just break the ice with small talk and keep it light to start with. Try not to pursue people too overtly, keep it casual. The people who are meant for you will seek you out as much as you seek them out, but if they sense any kind of "neediness" on your part, they may back off - that's just human nature.
Those who don't seek you out are not part of your story, that's all. Pay no attention to them and don't worry - someone will come along who does want to be part of your story. The universe hates a vacuum and when we let go of people who don't reciprocate our interest in them, be it friends, colleagues or lovers, we create the "universal space" to attract and accommodate the right people in our lives.
Have faith and remember that you are special and remarkable: you don't need "friends" who make you feel any less than that. Good luck, OP xx