listen and speak yourself

Hello Rui Ding! As obvious as the answer may sound, you simply have to talk to and listen to people more often. YouTube has some great listening exercises on language-learning channels that you can use to improve your listening. As for speaking, that's what this site is for. If you can find a language partner willing to speak with you regularly, that's great. If not, contact a teacher or tutor and set up some sessions where you can have conversations with them. The more you practice, the better you'll become =) 继续坚持练习就会慢慢进步。