I feel this on such a deep level. I'm no doctor and idk if there's a single right answer. In my experience, I find that overthinking speech tends to make it worse (I think most can agree). Anxiety feeds tensions which feeds anxiety. What has sometimes works for me is distracting my brain of the fact that I stutter, even if this method is kinda cheating in a way lol. In a conversation, I try to really focus on what they're saying in their words and body language, which helps me forget my fears, which makes me a better listener. In other words, think of "becoming a better listener" as a means of distracting yourself rather than trying to juggle stuttering, fear/anxiety, and listening all at once. Sorry if this was completely unhelpful 😫 Stuttering a just such a mind game. If/when you feel tension in an articulator, you can also redirect some of that focus to relaxing those muscles. It's hard and takes practice to do in the moment, but it's effective.