Hi👋, I think it will also be good to convey how you feel to others like that friend for example. Perhaps it won't be easy but I least your truth will be told and that will also be good for you. I'm not saying that you have to argue with them, but I think it's best for you to convey your feelings and thoughts when it needs, so that others will know when to stop blaming you for nothing. Personally I'm like you, but I try every day to understand in which situations I am and what I have to do not only for others but also for myself. Because at the end of the day there's only me and even if I trying to no be egotistical I have to set boundaries sometimes so they know what I like and don't like.
Hope this will help and also sorry for my english, I'm not a native😅