Also, use a calendar to keep track of appointments. Mark the date and time of each appointment, and take notes about what will happen. Is there anything you need to do to prepare?
Keep track of phone calls and note the date and the name of the person you spoke to. And if you communicate by e-mail, file messages so you can find them easily.
It may feel scary at first, but speaking up just means knowing what you want and why you want it and getting other people to help you. The more you practice, the easier it will be.