Please help me I'm tired of feeling intimidated by outspoken people?

ok when there is someone very outspoken i feel very intimidated.i dont want to feel like that any more .i want to have an outspken atitude. Being shy is not fun at all but i dont know how to be outspoken.im just quite when i sit in lunch with outspoken people.pleae help.i dont have friends either cuz of my attitude im tired and want to change.