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I feel this a lot. It used to be way worse for me when I was younger, but I've learned to communicate what I feel better even if its just a bit. There are some changes I've done that have helped me feel like I can be part of those conversations even though my responses aren't perfect.

If the person isn't asking for advice from the start, i ask if they want advice or if they just want to be heard. It's helped ease my anxieties. I also keep in mind that any advice may not be the best for their case & that ultimately, the person asking for advice will choose what works best for them. The advice we give doesn't have to be perfect, because it comes from our experiences as imperfect people. 

this is one of the ways my ocd manifests. i can know im 100% true but still be scared that there's a tiny piece of info that i havent recognised, or a fact i dont know. ESPECIALLY when talking about my political beliefs. its so scary especially because i hate being told im wrong 

That sounds like Rejection Sensitive Dysphoria, no worries I have it too.