Feel bad because my silence makes people uncomfortable

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Another night where I am not talking much to my mum, her partner or my nan and now I feel bad because as though I've created an "atmosphere" by not talking even when it's something on my mind. People have told me a number of times it's not fair especially when some people come back from work and feeling as though I'm being selfish and tell me time and again to find some way of controlling these negative thoughts which I'm struggling with and be more positive otherwise it will just make you depressed etc. They also say I am not considering other people and how my behaviour affects other people.