Honestly what helps me is practicing dialogue in my head by visualizing the interaction and preparing lines that I can use during the irl convo. For interactions I know I’ll have or random convo that might happen on the street or at the store. This way I have packets of dialogue memorized that I can use, phrases, topics etc. I also try to visualize that it will be a successful interaction. For example, if I’m meeting my degree advisor/professor, I’ll tell myself that this person has already been a student, they know how I feel and want to help, they meet many students everyday with similar problems to mine and are not going to turn into Bowser Boss when I open the door to their office. Hope it helps!