ask me for advice and i’ll give you something that might work
having a consistent sleep schedule can sometimes help more than just straight sleeping longer.
i’d say work on that first if you haven’t already, then try to get more sleep if you still feel sluggish throughout the day.
for me, just realizing taking note of why i lost a fight and the advantage my opponent might have had helped a lot. also just accepting that you are bad sometimes can improve your mental, as long as you still aspire to improve
don’t be scared to be embarassed. i believe literally anything can be done with enough confidence so having that social confidence to talk more often and express yourself will eventually work