I'm in my 40s and I suppose I have a mild stammer, as compared with having a severe stammer in my youth. What have I learned? You are not your stutter. You have personality, interests, inclinations, aversions, talents etc. that are nothing to do with speech difficulties. Be yourself. This encompasses knowing yourself, knowing when you try to be what you think someone else thinks you should be, and being passionate about expressing your authentic self. Try different techniques and see which work, which don't, and why. What do they successfully address? What do they fail to address? Figure out what circumstances you can talk freely in (situational and psychological). What's the difference? Can you bring it to other situations? Resolve conflict, inner and outer. Any discrepancy between you and your environment, you and your thoughts, you and your emotions, can lead to part of you wanting to speak and part of you not wanting (or not able) to speak. Understand these conflicts and resolve them. Accept that bad times happen. You don't have to like it, but you also don't have to wallow in misery because of it. Having said that, if you're stuck in misery, get help. Be healthy. If your speech is worse when anxious, limit stress, resolve roots of anxiety. Learn how diet and exercise affect you. Sugar make you jittery? Cut it out. Vitamin B1 and magnesium make you less anxious? Take them. Running make you feel good? Do it. Sleep enough. Just a bunch of things off the top of my head.