My cycle goes like this: get nervous that I will stutter—> stutter more *because* I’m nervous —> develop secondary behaviors because I’m stuttering more —> get self conscious about the secondaries —> stutter more etc. The most beneficial change for me was developing a better mindset about stuttering. This prevents step 1 from happening as much. It helped to realize that, as crazy as it sounds, most people don’t actually care that you stutter. Especially once you reach adulthood. Hang in there. We’ve all been there. :)