sometimes we want to fit into a conversation, and love the person we are talking to, but have no idea what to say to them. To break the ice, or get things moving again, we reach into whatever bag of tricks we have.

Southern girls tend to apologize for things clearly not their fault.

Them: I got caught in the rain today, and ruined my new shoes!
Me: Oh, sweetie, Im sorry. Thats awful.

I found many of my southern g/fs do the same thing. I was raised that way and its what I revert to when I dont know what else to say. Others will say "why are you apologizing? Did you cause the rain? or force her to wear those shoes?" Well, no! but I do want to try to make her feel better after a bad event.

if you want to change your habits, just practice new ones. Do it in front of the mirror, and before you know it you will have new ways to contribute to the conversation.

Them: I check my email constantly.
You: I find the more I check mine, the less mail there is. If I wait a few hours, I have a box full.

you would be saying the same thing, just in an updated way.

Dont stress.