I know how you are feeling and life does get better with age. I'm in the 50 ++ bracket just so you know. I remember countless incidents in life just how you explained. Also a time when I felt honored to have a friend ask me to be his best man at his wedding. Panic swiftly moved in during the event when I found out I had to make a speech at the reception, I feel so bad for that couple cause my speech was sooo bad. I was to embarrassed to maintain contact with them. First thing is go easy on yourself, don't take any of my advice if you feel you can do better. I was limited to my ability to speak. I blocked every word I struggled with and created my own language, if that makes any sense. I met a wonderful women that understood my stuttering and thankfully finishes off sentences she sees me struggle with. Yup I married her asap. lol Techniques, lack of sleep and being tired is the biggest trigger, for that I will let my SO know and I hide from everyone. But when confronted I will not look at the person I'm talking to and will work on something to divert my attention when I respond to someone. I try to focus on something more important than the person talking to me. After many years of honing my speech impediment I have almost perfected it. So with time it gets better and my SO has never once complained or let my stuttering affect our relationship. Surround yourself with good people and ignore the rest. The best techniques are the ones that work for you. I can only truly relax having a few drinks with people I trust. Good luck :)