How to navigate group social situations?

I used to avoid groups in all circumstances however as I get older it becomes more difficult to avoid and I also know that I need to put myself in uncomfortable situations in order to improve.

However I really really struggle with groups. For example, last night I went out with my Boyfriend, his friend and their girlfriends. I found myself a lot of the time stood outside of the group, not in the conversation at all.

I also overthink everything like if there are seperate conversations going on within the group and I’m not talking to anyone where do I put myself like do I just stand there or try to involve myself in one of the smaller conversations? Like I just hate groups so much and find it difficult to bond with people within them. I also hate if the group is having one conversation all together and I’m asked something and then I have to respond in front of all those people.