On google it says that I need the option 'SYNC', but I can't find it in my Team Explorer tab.
This is all the options that I have available.
I looked into the 'Pending Changes', but I have no idea how to only fetch and not merge my changes or pull and delete everything that I've done.
For what I understand, 'Included Chenges' are my modifications. 'Excluded Changes' I think that are my team's modifications, that I actually need.
Looks like you're in a TFVC repo and not a git Repo. TFVC doesn't have a Sync option. Azure DevOps supports both kinds, but the UI and how you'd use them is different.
Instead you can perform a Get latest from the solution explorer and the Source control explorer. Then do a check-in to send your local changes off to the server.
These options are also available from the File - Source Control - Get latest menu in the top level menu.