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Don't.
Remove people who regularly insult you ("haha, it was just a joke, can't you take anything?) from your life. They will suck your soul out in the long run. If you can't avoid dealing with them keep it very formal.
You can prepare a few stock answers for them (to repeat whenever you need them), something like "That was disrespectful, please stop it". (In your own words) You also might want to read up on setting and enforcing boundaries and red lines.
To train your spontaneity try improv workshops, but that's something you do with people whom you feel safe with, who do respect you.
You are not the only one whom they use as the butt of their jokes, so just hang around with people who are better for you. People who are making hurtful "jokes" are simply disrespectful. You can't change that by lowering yourself to their level and bitching back.
And build your creativity having fun, not fighting back. The idiots are not worthy of your time, of what you think, of what you do.