You can take part in all kinds of speech contests, and you don't have to get good grades. It is mainly an opportunity to exercise one's courage and expressive ability. Write a speech in advance, and recite it fluently if you don't speak it fluently. Speech is not a debate, and sometimes you don't need agile thinking and reaction ability. Speech is a platform for you to show yourself.

Secondly, it is not so difficult to make more friends and communicate with others. You don't know what to say, just because you don't have access to words, and you don't know the current affairs and entertainment trends of the country, astronomy and geography, etc. Enrich your knowledge and increase the number of topics, so that you have something to say no matter what they say.

Actively express your opinions, don't say that you have no problems. You can simply talk about your own ideas, about anything. What you need is a platform for communication. Know what you want to express and think about it.