I'd start with speech therapy and regular therapy. One to help you understand your stutter, the other to break the patterns of behavior that you want to change (like isolating yourself for fear of stuttering). I feel so much more empowered after doing both. When I turned 30, I finally "came out" and am honest with people when I have trouble speaking. It gets easier but you're right that you got to get out of that box. Good luck to ya!