I went down a debate rabbit hole and I'm shaken

I am a retired teacher in Bursa. After maghrib tonight I kept scrolling, one thread led to another, then to replies, then to defending a sentence I did not even mean to defend. My tea went cold on the windowsill, and I noticed the chalk dust still under my nails from the morning. Now my chest feels tight, like something tender got knocked around. I want to protect whatever small faith I have left, but I also feel guilty for stepping away. Has anyone else tumbled into online arguments and come back with a quieter heart? How did you protect it when it felt raw?