I can relate to a lot of this. And someone said about wishing happy birthday because its expected, or anything like that (merry christmas, happy anniversey etc), I always feel it comes across as fake, and not because I dont want to give good wishes, but maybe more out of fear I dont come across like a sincere person. Im always afraid people are judging me.
And this past weekend I went to a party and I didnt feel like I was being myself, I felt like I was putting up a fake, happy front even though thats not what I felt. I just wanted to leave but felt trapped there, even though I wanted to go, I didnt know I would end up feeling like that.