Although clothes don’t make the man, they certainly affect the way he feels about himself. No one is more conscious of your physical appearance than you are. When you don’t look good, it changes the way you carry yourself and interact with other people.
Speaking up（大声地说，大胆地说） is all very well, but not just for the sake of it. If you get crushed by someone else it will soon dent（v.凹陷，削弱）whatever confidence you had. Practise speaking out loud, getting confident just at speaking may be an important first step. Building assertiveness skills, being able to put across（表达出使…理解/接受）your point of view (and believe you have the right to say it) can be practised separately.
But speaking up is generally dependent on knowing your facts, being confident in your abilities. If sitting in a meeting where the subject is something you know little about - keep schtum（保持沉默）! But when your area of brilliance is on the agenda - when you have every right to feel confident - speak up. Nothing builds confidence like knowledge and expertise.
Suggestions:
1. Take a shower and be hygienic（adj.卫生的）
2. Put on some nice clothes and look good…human bodies require decoration
3. Realize that EVERYONE desires relationships and interaction, not just you
4. Realize that if you mess up（搞砸了）, it’s just ONE event in your 70 year life
5. Realize that confidence is the opposite of focusing on yourself
6. Remember what you’re good at
7. Remember not to act like what you aren’t
8. Accept that you’ll never have to be perfect
9. Accept that you should never wait for life’s “perfect timing”
10. Force yourself out socially and enjoy the ride
