For part (a), you can apply the universal property of quotients to obtain a continuous inverse. The universal property states:
Let $X$ be a space and let $\sim$ be an equivalence relation on $X$. If $g:X\to Y$ is any continuous map satisfying
$$aRa'\quad\Rightarrow\quad g(a)=g(a')$$
then there exists a unique continuous map $G:X/R\to Y$ making the diagram:
$$\require{AMScd} \begin{CD}
X @>{\pi_R}>> X/R\\ @V{g}VV @VV{G}V\\
Y @>>{id_Y}> Y
\end{CD}
$$
commute. That is, $G([x]_R) = g(x)$.
In your case, the map $g$ is the composition $\pi_R\circ f^{-1}:Y\to X/R$, and as $f([x]_R)=[f(x)]_S$, this composition respects the equivalence relation in the sense above. Hence, there exists a unique map $F':Y/S\to X/R$ making the appropriate diagram commute (draw it!). It is not hard to show that this induced map $F'$ serves as an inverse to $F$.
For (b), you have a strong deformation retraction of $Y$ onto $X\cap Y$. That is, there exists a homotopy $H:Y\times I\to Y$ satisfying
$$H(y,0)=id_Y(y)=y,\quad H(y,1)\in X\cap Y,\quad H(x,t)=x$$
for all $y\in Y$, $x\in X\cap Y$, and $t\in I$. You would like to extend this to a strong deformation retraction $H':E\times I\to E$ of $E$ onto $X$. Well, since $H$ is already constant on a piece of $X$, and defined on all of $Y$, you only need to specify what the homotopy does on $X\setminus(X\cap Y)=X\setminus{Y}$. But this is simple, just keep it fixed so it matches what $H$ already does on $X\cap Y$:
$$H':E\times I\to E,\quad \begin{cases}H'(x,t)=x,\ &\forall{x}\in X\\[5pt] H'(y,t)=H(y,t),\ &\forall{y}\in Y\end{cases}.$$
I'll leave it to you to show that this is continuous.