I have always been rather shy, and have social anxiety attacks often.
I often find myself not expressing what I need because I’m afraid of rejection. Then I grow frustrated when my needs aren’t met. It’s an awful cycle. Especially in my intimate relationships.

I want to learn how to communicate in a way that is even-keeled and gets my points across and have it be received with calmness and willingness to listen.

I don’t know the best format for doing this. I don’t know how to bring UP what I need, much less carry on about them.