Even if we are not aware of it or not, still we try to express ourselves to the outside world as happy and joyful.
But in the meantime we feel sad or even lonely.
Why do we still unconsciously keep on the mask from time to time. Sure I understand you don't tell your whole life story to strangers, but I mean to those you know, we keep important things hidden from those we love, only not to bother them.

Meanwhile we all think it is the best for them it is in an spiritual way important to do so. Why ? First of all make sure you don't create karma by this, when we tell things/secrets a lot of emotions start to flow in the other person like betrayal or they start to think they are not so important to you as they thought they were.
Second it is a way to be strong by telling others it makes you grow as an person combined with new ways coming your way.

Cleaning the throat chakra by visualizing an blue energy coming from the cosmos going straight to your chakra and cleaning all blockages away and refill it with new blue energy, can help. Also try to do the same with the heart and head those three chakras have an influence by thinking how you want to say it and how to express it from the heart.

I also had difficulties with telling friends and family how I feld and kept things for myself not to bother them. But now I do it more and more I learned it is only an relieve to do so.