What's the best technique for pauses?

What's the best technique for pauses? I suffer from the pausing form of stuttering and sometimes repitions, but it's mostly the blocking where I try to say something it doesn't come out and I'm just standing there with my mouth opening silently like a retard. what's the best technique i could use to make my words come out. I tried thinking about what I want to say but that doesn't work at all.