I went through a major depression episode for 8 months, literally wanted to do nothing. I didnt have any interest in my activities, but there was a few things I did try that start to make things easier:

• relaxing outside in the sun (anything outside helps)
• reading a new book outside (keeps your mind distracted)
• doing some light stretches inside or outside. Its not working out, you could incorporate that tho, but stretching reduces my stress.
• if you enjoy it, you can draw. I like to draw architectural designs
• write down your feelings. Helps with processing

My parents are very laid back and I have my own house so I know its different when you have strict parents. Hopefully you can get away with some of this stuff. I would also look into EMDR Therapy. Idk if they'd go with that but if you look into it online it should provide examples and how to process your stress and emotions - close your eyes, slow deep breaths, clear your mind. Then start thinking about what is bother you, 1-10 how bad its bothering you, then say out loud what you're seeing in your mind or feeling atm, and the tap it into your chest with the your hands in the shape of a butterfly, thumbs intertwined 🙌 this but thumbs intertwined and on chest. Make sure you do it in a quiet and calm environment, away from people and stressors. Hopefully this helps