The trick I have learnt as a fellow introvert is to simply watch the conversations and only take part when you really feel up to it. Sometimes you can't help but get caught up in a topic when I want to share my experience. You shouldn't feel forced to participate. You reaching out in a comment like this to me is a prime example.

However it shouldn't become a point where you only participate to talk about your novel. I'm actually part of a discord group called the Writers Block where they talk about writing and even have segments where you can participate in certain writing exercises. Tbey are a very motivational group that may inspire you to write simply by reading what tbey are chatting about. If you are on discord, let me know your name on there.

I'm sorry to hear that you went through a bad patch. I hope it gets better soon.