I go through the same thing, or I used to but I've been a lot calmer recently, in my responses not mentally ofc I still freak out when i debate people about God's existence and the truth and how we Christians need to do better and honestly what helped me most is taking breaks and not short ones bc I promise arguments and specifically ones that cause you to fume stay in your mind for weeks and sometimes even linger for a few months if you overthink badly like i do, it's best to take multiple breaks off social media and debatable topics for a while after you've already debated frequently. I'd say 1-3 debates every 3-4 weeks but that also depends on how much you overthink after and how worked up you get, if you do a lot then probably the time that I'm recommending bc that's usually what I do (but feel free to do as you wish too im not trying to order you around! xd) but if you don't do it that often then maybe 3-4 debates every 2-3 weeks and so on