I Get Sad Sometimes

For the past long while, I regularly find myself feel like crying with sadness during a conversation with 1 or more people. It might last a minute, 2 minutes the whole conversation even or it may no happen at all. Wind really doesn't help. I don't know what to do. My life's good, I semi-regularly get anxious & paranoid around other people, never by myself. What really doesn't help is that I'm terrible at eye contact & I'm virtually always thinking about it whilst in conversation (except for talking to about 10 different people) & I wish I could look at people properly. I stare so I've tried to improve by not looking into people's eyes every second they're talking but so now I'd look at their eyes for a few seconds then maybe the wall for a few seconds & back & forth. I'm constantly thinking should I look away now, should I look back now etc..
I don't have a mask [to hide my emotions] which can be really upsetting because I, like everyone else, get sad sometimes. But because I know other people can see that I get sad I get more sad until I get really sad & anxious & think that they might think that I'm experiencing a bad life when I'm really not & I fear pity & I hate pity because it makes conversations less real, more awkward & less happy. I wish I had a mask. I don't care what people think of me other than pity. They can insult me & I won't care. I'm also a really positive, 'naturally happy' person.

Any advice?