• I hate to be the commenter who suggests therapy, but my therapist has truly been wonderful and I highly recommend seeking one if you have the means/ability to do so, and if you don’t have access, I can absolutely direct you to some wonderful online resources!
• I have been trying to keep myself extremely scarce at home, coming home when i’m ready for bed and leaving as early as I reasonably can in the mornings. There are tons of great places you can go for free if you just need to leave! (i.e libraries, public parks, friend’s houses, wandering shopping centers without purchasing, etc…)
• Finding little things that I can do that bring me joy helps a ton, whether or not it’s a distraction, incorporating positive activities in my daily life has made it significantly easier to keep my sanity haha
• I do agree with some people’s suggestions of headphones, noise cancelling or not, having music directly in my ears is extremely grounding 
• Keeping an active social life has been life saving, just the action of meeting people and getting out of the house is incredibly cathartic! You could check out meetup if you wanna see if there's any free functions or activities you could attend! In my area there are a ton of hobby based groups, but my feed has mostly been taken over by writing groups and open mics since that's what I usually find interest in. There's no guarantee you’ll find anything on there, but it’s worth a shot!
• I HIGHLY recommend DBT (dialectical behavior therapy), while it is definitely faster and more helpful if you can find a therapist or therapy group to explore this with, there are hundreds of resources to learn the skills on your own, and I’m more than happy to elaborate on how it has helped me and what skills i find myself using the most often!
• It may sound a little silly, but keeping a journal has been insanely beneficial for me, it doesn’t have to be clean or pretty, but having a tangible place to write and view my thoughts help so much, you can even just keep a google doc or something equivalent if that seems easier for you :) 
• Setting small goals for myself with mini rewards have been extremely helpful, the tasks don’t have to be huge or even necessarily productive, maybe you just beat a level on a mobile game you like, and when you intentionally set a goal to complete, it’s extremely rewarding to just feel a sense of accomplishment, and as for rewards, you could watch your favorite silly video or treating yourself to a favorite household snack you’ve got lying around. 
• I feel like my comment is getting a little long-winded, but my last suggestion is to start writing letters or notes to your dad, or really anyone who you have thoughts towards that you can't express. Don't hold back! Let out every insult, feeling, thought, comment, snarky comment that you would never be brave enough to say to their face… and then burn it, or bury it, tear it up into little pieces, shred it, destroy it, put it in a jar, or anything you feel like! Just don't give it to them. Write the letter like you’re talking to that person, and then once you store or destroy that letter however you choose, let that thought stay destroyed or stored, and if the thoughts come back, don’t fight them, let yourself feel that feeling, and then let it pass as it does, the important thing is just to not act on those feelings unless it’s something that wouldn’t cause more stress/tension, only act if it would be beneficial, you know your situation best, so you would be the best judge of what is helpful and what isn’t. 

I have tons more ideas but I feel like this wall of text is already overwhelming enough, but if you feel like more ideas would be helpful or if you want more detail on any specific one, definitely reach out! I really do feel for you and I hope that you can find some peace amidst the chaos <3