action vs inhibition

this started from thinking about zen. if you're in sitting meditation, you sometimes catch yourself starting to "do" something. it could be either external (like i need to scratch an itch, i need to adjust my position because my leg hurts, etc), or internal (which is often more subtle, like i'm exciting myself by thinking about some interesting thought).

but the premise of zen is that you don't do that stuff, you just sit. normally, outside of zen, a feeling of "need for action" usually gets discharged immediately as an action (internal or external), which puts us in unconscious loops. not taking the actions breaks the loops, and i think this is part of the value of zen.

but then, i was thinking that sometimes the thing i do habitually is *inaction*. like, i'm afraid to show myself too much, i'm afraid to scream around other people, to look like a baby, or to look stupid by doing something. in that case, would the zen philosophy say that i should try actually *doing* those things?