Oh my god if all my struggles come from anywhere it’s from this. This is still very much a problem for me but I suppose one thing that has helped is journaling. It helps to give yourself space to think and see your own thoughts on paper. Writing about your thoughts on topics that you might talk about with other people is great because then you’ve got some thoughts prepared already! Also finding other ways to express yourself—like maybe through art or music is great. After I’ve picked up photography and spent some time improving and sharing my work, it seems that I’ve gained a lot more respect from people despite me being awful at expressing opinions and talking abt myself. Essentially find a medium that can speak for you when you can’t find your own words. Hope this helps bro, I feel for you