What's the smallest, easiest thing you could say to a friend? Like if saying "I'm sad, I need a hug" is hard, what about just a feeling statement with no request? Like "work/school was so overwhelming today" or "I'm so exhausted, I couldn't sleep last night." Just so you start building up to it in tiny increments. How good are you at saying this stuff to your T? Can you practice with her/him?