Oh wow I was told about those same techniques and experience the same problems. When I’m casually in a conversation i usually forget what I was told and if I do remember mid conversation it just makes me more anxious and start to second guess if I actually want to say something. The most effective technique for when I struggle to get a word out is to stop, work on my breathing and then I’m able to speak again but it makes conversations so awkward and I rarely do it. Anyways good luck with everything you got going on. I appreciate your time