do i actually need particles in real conversations??

so im trying to speak more naturally but particles are literally killing me. wait is this a dumb question? like do i even need 'wa' and 'ga' when talking about hobbies or like rumor-type stuff? i heard people just delete them but then in this anime this witch character used them constantly. now im so confused. is there a cheat sheet for dropping them or am i just overthinking? idk i feel like a robot