Communication

I have very bad communication skills. I am a very good listener and super understanding. When it comes to my feelings or expressing my needs, it’s like I get stuck. The words will literally not come out. I get word vomit. I guess part of it is fear of what the person person will say, fear of ending relationships, fear of an altercation. Idk I just can not express myself to save my life. It’s been this way for a long time. I have so much going on in my head but I can never say these things, idk why. Does anyone else do this? What can I do to help?