I would suggest reading books out loud for practice whenever you have spare time. Also, you can ask people to repeat what they said, ex. "Can you repeat what you said?" It really is mostly practice. You have to surround yourself with spoken english

you need more practise and writing compositions

I would suggest practicing your English with a person who is patient and will speak to you slowly to help you increase your understanding of spoken English and your ability to find your words quickly. In my experience after a while of speaking slowly to a second language student in general conversation, they can understand me when I start to speak faster.