That happens not because you don't have enough skills to pass the test but because your self confidence is low. It maybe worth your while to introspect on what exactly you are afraid of. Once you know that, you can do an objective risk assessment of you fear coming true (likelihood and impact). Most often it serves to show that what you were afraid of isn't that big a deal, and so it restores your confidence.

This is probably going to sound weird but... you could try to imagine you're a native English speaker who is suffering from partial linguistic amnesia. Like it's your native language but you've forgotten some words/expressions because of the amnesia. Then just speak. This approach has helped me immensely. I can't put my finger on it, but somehow make-believing it's my mother tongue which I have just partially forgotten gives me a confidence boost and I just stop worrying about making mistakes or stuttering.

Take notes, and practice. Watch a youtube video and then write notes on what you heard, give yourself a couple of seconds to organize your thoughts, and then record yourself explaining what you understood from the conversation within a few seconds. Tofel test is more about time management than language skills in my opinion.

Just relex.you wll get success, its just a language not rocket science.