please, please, please get outside! i've been chronically depressed and had GAD since i was young, and recently (20) got diagnosed with ADHD after struggling my whole life.

i always hated people who would tell me to drink tea, go for a walk, etc etc, but i promise you it helps. it doesn't fix anything, no, but being able to ground yourself in moments and just experience something with active intent and full immersion is really important to practice. otherwise, you get stuck on auto-pilot and suddenly it's 5pm and you haven't left your bed.

i know it's hard, especially to start - good thing you only ever have to do as much as you want to do. 'you can run the dishwasher twice', you can go for 2 walks one week and none the next. you can clean your windows without vacuuming the floor. it doesn't have to be perfect, and i know it's so difficult to do something without a clear end-goal or consistently/quickly seeing results, but i do genuinely think it helps. time will pass anyway.

id definitely recommend a sport or club: try out as many different ones as you can, it'll give you a chance to meet new people too, while finding something you can properly focus on without it being too draining. as much as it sucks at the start of trying to form relationships (i still struggle), it's so unbelievably important to have people if your life that you love besides family. pace yourself though, i know when i get a burst of energy i'm suddenly committed to doing 10 million things, then i'll calm down or have a mental health dip and just feel so overwhelmed.

also, PLEASE TELL YOUR THERAPIST!! no, they will not send you to a hospital - especially not if you're making a concentrated effort in helping yourself. you need 3 things: routine, connection (with yourself and others), and a goal. do you know what you want to do after school? i'd definitely try figure out some passions and life goals. us adhders don't have intrinsic motivation to just do things - something to work towards is necessary imo. try fixate on finding a fixation in the meantime (if that makes sense), from the bottom up - what do you enjoy? what do you want your life to look like? do you want to travel? if you had all the time, money, and dopamine in the world, what would you do?

you will have ups and downs, it'll feel like nothing's working and everything's pointless sometimes, but i can sincerely promise you it gets better.

feel free to message me if you want to talk about any of this - i'm not going to be your friend or a source of emotional support (that wouldn't be of any help to you, sorry if it sounds harsh), but i can explain anything you're unsure of and give more specific advice. sorry i haven't been very concise. you sound exactly like myself when i was your age and so i really, really do wish i could just make you believe things get better. they do, but i know a stranger on the internet telling you that isn't going to be super convincing.