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How to think quick on my feet without embarrassing myself?

I'm a bit shy. 22 years old. I have a hard time "thinking on my feet". I just blurt out answers. Not all the time, though. I don't know why but I either freeze up or just blurt out without thinking. I either answer too slow or too fast. For example, today My co worker said: "how many hours you worked? I said 40. He looked at me crazy. He told me he worked 50 hrs. I was going home because I worked too many hours. After the convo, I got home and thought to myself, I'm an idiot. I worked 50 hrs also. I just can't think quick for some odd reason. I wish I can do it. What could it be?

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