How the fuck do I do this without meds?

I'm a first-year undergrad student and was diagnosed with severe anxiety + mild depression (yay combo) just after I completed high school. I've been an academic overachiever since forever, but with helicopter South Asian parents that have "pushed" me to the success at the cost of my mental health. I have incurable perfectionist tendencies and a hypercritical inner voice. I've been in therapy for 1.5 months and my therapist has affirmed this. I was prescribed meds by practically every single psychiatrist I saw. My parents, however, are firmly opposed to any sort of medication. Having done their "research" (googling), they've concluded I'll end up a lethargic junkie addicted to pills for lifetime. This is despite them meeting up with doctors, who've tried their best to assuage their concerns. Getting them to acknowledge my mental health was a big deal in itself. For weeks, our conversation was basically "everyone is depressed, everyone fears speaking before a big presentation, suck it up kid". When I try to gently explain to them what happens to me - cognisant of the generational difference - their response is to taunt/invalidate. At best, they begrudgingly acknowledge I have \*some\* issues, but that can just be solved by meditation and "being calm". I've tried journalling, am in therapy (which is very useful, touchwood), have a decent support system - but sometimes I just feel like I'm crashing out. I don't need to explain anxiety to this sub, but is there any fucking way out? Little inconsequential shit has me in a chokehold and I feel like a loser 10 times a day while aware that monkey brain is amplifying my worries. And no, it's not possible for me to use a prescription to get meds, my parents WILL find out. Anyone been in the same scenario?