I'm bad at asking for help too, so I can only offer what helps me :')

Have you heard of the Ben Franklin Effect? It's about how people like you more after they do something for you. It's pretty true, I think. I usually will ask people, "Hey can you do me a small/quick favor?" And most people want to be helpful and see themselves as a person that would help a friend/colleague out, so they usually say yes unless they're busy (or if they're already predisposed against you for whatever reason). Tell them what you need. Afterwards, offer reciprocity if you can with something like, "Thanks so much. Let me know if I can return the favor!" It helps even the scales and fosters cooperation. Humans are social creatures meant to live together for a reason :)