Oh I’ve been there. That stuff is always nerve wracking. There’s no one method but I think some of the comments here are good advice. As an additional word of advice, I’d say if you find yourself stuck on a word, try proceeding it with the first letter of the word followed by the “uh” sound. For example, if your word is “wonder” and you’re stuck, see if you can say “wuh-wonder”. Everyone is different so no guarantees it’ll help, but something to consider. Best of luck.