know how to understand but not how to speak\write

so i was born in a family of immigrants and hence why at home w speak the language of the country my parents come from , but that has become a big problem because ever since covid i dont really know how to speak the language of the country im from, sure i can read slowly, but cant write practically and cant talk properly, i also have a lack of word knowledge, so i have to constantly google meanings of words and forget them after 2 days, so when i speak to someone i already forget the words i couldve used in the convo, how do i fix it? there arent really any books for a situation like mine, because the only available books are about the basics which i know or too complicated which i havent reach the level of yet, how can i learn the language? its a language that is very small with under 10m speakers, please help, its genuinely ruining my life,

TLDR ; how can i learn new words and actually remember them without books (unavailable) and with no guides on youtube for decent understanders like myself?