Unfortunately, unless you are rooted (gained administrator access) you cannot uninstall system apps, including pre-installed carrier or manufacturer bloat. These apps are however in a different storage partition, so only their data are using your internal space. If you never use an app it shouldn't be storing much data, but you can "clear data" for the app in the manage applications menu to be sure.
Internal storage is used by user apps and app data. You can move some apps to sd, which saves space, but don't do this with apps that have widgets as the widgets will stop working. Clearing app caches helps in the short term - there are many cache cleaning apps in the play store.
If you tell us what phone you have we may be able to provide some more tailored advice
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