How do I regain fluency in English and my mother tongue that I lost due to not using them for an extended period of time?

I was in near-solitary confinement in captive where I had no one to talk to for about 3 years. My command of English and my mother tongue, as well as my social skills, has not come back yet. I speak slower now, use less vocab, struggle to explain complex ideas that I could with ease before. I'm in my 20s so I'm still kinda young but not that young anymore, which I assume would make it harder for me to improve my fluency.

submitted by /u/AwarenessOfAwareness
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