It is very informal, good for conversation with friends etc. But not suitable for written language or formal conversation.

I would, for example, mark down loose writing such as "sort of like" in a student's or an applicant's essay. I would even discourage anyone I might be tutoring or mentoring to speak like that. "Squeeze out" again is not something that suits all purposes. So really it depends on your target readership and purposes.

The key is "what are you writing this for?" The criteria for a private journal entry, you will readily appreciate, are quite different from those for a job application, for example. "Problems" can only be diagnosed when the criteria are clear. So the next thing you should do is to tell us, "I am writing this for… The purpose is to… I hope that [this outcome] will flow from this piece of writing." If it is a long piece, post it on Notebook.