OP, I have the same problem and I recently made a ton of progress! Two things helped. First, I started humming almost all the time. I can’t carry a tune, and it feels pretty silly. I was very self conscious about it at first, but it has really helped so much with producing sounds. Before all the humming, I never really knew what my voice would sound/feel like before I started talking. But now, it’s like I always have that preview thanks to the humming.
The second thing that really helped is something I’m really lucky for. I live with a very supportive friend, and I told them that I would be making more noise and trying to talk to them more in general.
Oh, also apparently acid reflux was an issue too.
I still am not very good at knowing what to say, but at least producing the sounds has gotten so much easier
Just remember: practice is good, as long as you’re not straining/hurting yoyr voice!
Just remember the golden rule: nothing with your voice is supposed to hurt. If it hurts, then stop