Hey, I had a stutter when I was younger because of my insecurities,but regulated my life and basically worked out and ate healthy with the help of someone else. But with Covid I’ve become very unhealthy and though I grew out of my original stutter,I have the symptoms you described now and am working towards recovery but have sever anxiety now, So I’m not some professional but what’s helped me recently when I was testing out ways to improve speech but not fully committed to my goal of recovery : -try read aloud everyday ,anything a book,Reddit post or even a message -Get enough sleep -find something else to focus on ,some goal that’s not speech related ,maybe art or a sport or a gym goal -exercise,(build confidence and healthy body , having speech fluency problems damage confidence and cause more speech fluency problems from anxiety,stop this by building confidence in yourself non-speech related -regulate diet (not a dietitian but I find it helps when I eat healthier and consistently at the same times ) -see a speech pathologist if possible,(I’ve seen a language pathologist,she didn’t really help me too much but she was working for free so idk) -don’t keep your emotions and pain from this to yourself(find someone you trust to talk to ,if not possible write to your future self ) Wish you the best of luck ,nothing is set in stone