"if any of you managed to get rid of it and how." It's about that you are confident that you know you can speak without compulsion. By ruminating 'how' as you said you are creating doubt and stutter expectation 'as if you don't have control' which is called 'reacting to the trigger' (attaching importance). It's about detaching importance from the trigger by making it less real in your mind. If you ask yourself 'how?' then you make the trigger real in your mind.