Having difficulty getting my point across. Model Practice

Hello, I am wanting help with my model on myself about getting my points across. I find that with my family and friends, I don’t seem to be able to articulate myself. I never seem to have the right words. I feel unintelligent. Help pls.
C – Cant get my Point across or be heard
T – Unintelligent, not good enough, think I am in adequate.
F – Incompetent
A – Stop talking, don’t speak up, don’t engage in conversation,
R – Feel worse, never engage, stop trying, don’t improve, isolate myself, no confidence

I don’t have an intentional model. Can you please helpme as these thoughts are really holding me back.