It might help to break the possibility of a negative outcome down into pieces and process them a bit in advance, too.

Most of the time it will probably go fine and even if you perceive negativity it might not really be there. In other words, you might be prematurely catastrophizing, which is no fun at all for you. Just thinking about and recognizing and reflecting on this possibility can be helpful, and so can verbalizing it. Even just to yourself!So you say you don't want chicken and someone replies, "why, not, it's so good!?" like you're being weird. That's probably okay, they're probably just socializing a little awkwardly and it doesn't reflect on you even though it feels negative. "Not feeling it" with a smile probably diffuses the situation and you can begin to relax. Think of the relaxation part of that fake conversation and replay it a few times in your mind. This can help you out when something real happens, it can turn a social pothole into a minor bump that you can easily roll past (over time!).

But let's say it isn't just catastrophizing, sometimes an outcome is actually negative and you're not in a place to deal with it. That is also valid, and also not fun at all. People try to deal with this in various ways. Sometimes they get aggressive and pick at people defensively, though it sounds like this isn't what you're doing. Would you say it is accurate to describe it as withdrawing or trying to roll with uncomfortable situations, to "put up" with them to avoid potentially negative outcomes? Are you feeling frustration or other negative feelings because you feel a little like a doormat? I'm just guessing, asking questions, because not all of this may apply. And again, it is valid to feel or not feel these ways and I am only giving suggestions because it's something bothering you. If some of these things apply, you might be interested in looking into the psychology of "people pleasing", as it probably overlaps with some of what you are experiencing. I would summarize it as trying to make do and adapt to others and their perspectives and needs to a point where it boomerangs back to bite us. And again, this is valid and not a negative epithet even though it has a name! You may find that at least some of the concept resonates with you and just finding compatriots that experience the same thing can be invaluable for finding strategies that work for you to feel better or more comfortable in the situations you want to tackle.

Or maybe it won't resonate completely! That's also cool. If it doesn't, identifying what doesn't fit is also useful