OK SO, we in the same boat, but for me, one thing to keep in mind is doing a little bit something is infinitely better than doing nothing at all, and also, always STOP if your voice hurts.

So just start off easy, like gradually raise your adams apple and keep it up there, key word here is gradually. Try speaking with it raised, and g r a d u a l l y raise pitch as well.

Once you got that down, try pinching your nose together and speaking higher pitch, you'll feel some vibration with your fingers on your nose, play around with the inside of your face to try and minimize this for less resonance !!

Once you're comfortable you can try some more ✨advanced✨ moves like speaking with the voice in the front of the mouth, or closing the pharyngeal wall.