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If you don't want to play a competitive game while using voice chat, play VRchat or some other social game with VC and talk to people. You will still meet douchebags though no matter if it's a social game or pvp game.
I use VC so little i remember everything I said on it
“Testing” (when I first got my mic)
“I failed” (after getting to the bomb too late, and it blew up while I was defusing it)
“Sorry”
And
“B”
Yes this was all in Counter-strike
And like Hedgehog said just keep it simple. Most Deep Rock Galactic matches have under twenty words spoken on the mic during a 30-45 min match.
I know the problem well. There is no way you would ever get me on a mic.
Anxiety is apprehension. It is the fear of what is going to happen. That's why you are fine with strangers, because you didn't sit around worrying what was about to happen, you just get pulled in to a conversation on the spur of the moment. Picking up the phone, joining in with a game chat, the are way different because they give you time to worry beforehand. Even if it is only a few seconds, it's still enough time to say "no, I'm not going to do that.".
So the key to this is to do whatever reduces that worry.
I think one of the fist things you could do is practice with completely random people before you try it with people you do know. Also, the idea of using a voice filter is a good idea. Don't be yourself, be a character you "design". Effectively you are hiding behind a mask and that will help.
The other alternative, of course, is you choose a path to just reduce your anxiety and not bother with a mic. The problem with that is many people won't understand and will question why you are hiding. The sad truth is that people will judge you more for not using one than for using one.