First, for protection, Save Project File AS routinely, giving it a unique # or name, so as not to overwrite prior saves. Using Save Project Files (no AS) will overwrite. From the HOME tab, that choice is available by clicking the chevron to the right of the Save Project button on the toolbar.
To insert text over a blank clip, use the controls under the preview window to go to the join point where you want the insertion to be...
Then create a blank clip. Right-click on it in the bin (top-left) and Place On Sequence at Cursor. The blank appears between the clips.
Click the blank clip on the sequence and then click ADD TEXT in the toolbar and choose the style. The text is superimposed over the blank.
If you need to close a GAP, right-click in the gap, then Close Gap.
insert.mp4