I did speech therapy in my mid twenties and that helped a lot. It was in a group therapy setting, and meeting others who stuttered made me feel less alone and really opened my eyes in general. The thing I was most ashamed about, others had it too. Since then my self acceptance journey has been a lot better, I've noticed that increasing my confidence has ultimately decreased my stutter the most. My stutter gets so much worse when I'm feeling insecure and self hating, so I try my hardest not to get down on myself when I'm not perfectly fluent. You need to do little things that make you proud of yourself, and push you out of your comfort zone. phone call a store and ask if they have an item in stock, stop a stranger on the street and ask for directions, celebrate the fact that you did that job interview and stuttered terribly, but hey you went anyway and tried your best. Over time, all these small various things helped me in the long run:))