I can absolutely relate to the feeling of not knowing how to ask for help without panicking. I'm having the exact problem with my college right now. Haven't figured out how to deal with that one yet. As far as doctors, and I may have more trouble going because I have a phobia of needles and I'm afraid of getting one any time I have an appointment. I often freeze up and can't explain how I'm feeling.

I've found a few forms I like from this site http://www.getselfhelp.co.uk/freedownloads2.htm
and I try to fill them out regularly and take a folder with me to doctor's appointments because then I don't stress as much about figuring out how to say "help". The doctor has my feelings there and can interpret it as needed