I was someone who used to/still do this still. I went to a speech pathologists for a while and the one thing I would say is that don’t be afraid to take a second to articulate your thoughts. The best thing I learned was to time myself when I wanted to say something. A 5 second answer can take 20 seconds. A lot of what I did was try to rush out every idea I had about a question which makes it worse, but I literally would “practice” responses to normal questions I might get asked and realized how quickly I was talking. Replace umms and likes (I used “likes” a crazy amount) but learning to just use silence instead of “fillers” helped a lot. I’m 31 and to be candid I’m not sure if it will ever go away completely, but now my stutters are just normal hiccups in conversations. It gets better I promise you. It won’t be overnight and I know this sounds cliche but just keep practicing. In the mirror, self talk, striking up conversations, anything.