I am not an expert. I can only speak anecdotally. In my experience, adding sounds or employing sound avoidance only compounded my disfluency issues. In my case, adding "mmm" provided a short-term resolution to my speech blocks. But eventually, I incorporated "mmm" into my disfluency. So instead of being stuck and repeating, And was stuck and repeating with an additional noise "mmm." I transitioned from "mmm" to "umm" which worked for a period of time. I found using the word "the" in front of an anticipated block helped for a bit as well. But eventually, I was stuttering "the umm" over and over. My friends made of a "the umm" rap. It sucked. My brain was able to adapt and incorporate my efforts to manage my stutter into my actual stutter. Speech therapy with a professional was how I achieved fluency. Some of what I read on OP's linked page are components that are part of successful speech therapy programs. e.g. light contact.