Previous stutterer replaced it with poor speech habits

Previous stutterer replaced it with poor speech habits I'm needing help here. As I child I had a horrible stutter, my brain was working much faster than I was able to speak. I never went to speech therapy, my mom just told me to slow down and think about what I am saying then say it. It worked until the last few years. When I get nervous or put on the spot and don't have time to collect my thoughts I end up replacing, according to my husband, normal breath spots with "um" or "uh". I work as an engineer, my mind is going in 1000 different directions, and I can't collect my thoughts enough to speak sometimes. I was on a telecom today and afterwards my husband told me I said um or uh every 4-8 words. He said it's really bad. He didn't know I was a previous stutterer until today when I told him in tears. It's affected my ability to communicate with him especially, because I worry he's judging my speech patterns or that I have to pause and seems like I'm dragging something out when infact I can feel a stutter starting. I need help any advice you can provide would be amazing!