My friends and family get annoyed and think I have low self esteem because I don’t give my opinion.

Let them think what they want as long as you know the truth that's fine

You’re 26-30 — make your own decisions.

Be yourself and do what you want. If they don't like it too bad

Any toxic group has everyone stating their views loudly to ensure they make themselves heard.

The one person they fear the most is the one who is silent.
Because they fear your judgement of them.
So they try and discredit your opinion even if you're not making one.

Ask them if they want your opinion. If its a yes let them have it 😁

If you feel like you should, you should

Silence is a way to remain away from toxicity.

its prolly manipulation

Don't worry about it so much. Just be you. And fuck them if they don't like it.