Agree with a lot of the advice on here. I think some simple tips I find useful are: tell the people in your life what you need from them and how they can lighten your load. I find that my closest friends will tend to make the introduction where appropriate in conversation. Example … Friend at pub: ‘joe i want you to meet my good friend Amy’ (that’s me)… then take it from there. I have asked my boyfriend where possible that in social settings with his friends or people I just haven’t met yet that -> if he can tee me up or do that super quick ‘hey so this is my girlfriend Amy’ intro -> I can run with convo from there. For shit that’s related to adulting (i.e talking to help desk people, scheduling and attending appoints for doctors, Dentist, etc)… it can be a different strategy that focuses on accurate capture of details that need to be recorded. Sometimes I’ll jot it down on a piece of paper at the same time i saying it (webex or virtual interview chat window is a good alternative as well .. to pop into chat while im describing as well. This take their eyes off ir me and calms me down but also allows them to double check against what they thought they heard.