Writing down your thoughts & assertiveness are definitely the key.

Maybe think of someone whom you admire & respect that communicates effectively and model them. Re- teach yourself. Unlearn the unhelpful stuff you learned in your household and replace it by modeling new role models.

My parents. Well, were nonexistent other than giving birth. I literally read, watched & modeled people I respected as chosen parents. Some were celebrities but it worked all the same.

also throw away all criticism in your mind about how something should sound. Release your fear of judgment . The bigger piece is being your true self . If people don’t like it, what does that say ?