Practice wherever you can and whenever you can. Any practice is good, whether you speak to someone who is a native English speaker or not.
It's important to build your confidence. If possible, use simple English sentence structure that you know is correct, so that you can concentrate on getting your message across. 以表达清晰为主，托福句型多样化为次。
Try to experiment with the English you know. Use words and phrases you know in new situations.