In the past, I may have beat myself up for falling into this Facebook hole. Not this time. This time my response was an alarm bell. My anger at those responses was alerting me it was time to reassess.
I started by trying to understand where the feelings came from. (Not feeling heard about personal, sensitive topics is a recurring theme for me.)
Once I improved my perspective, I figured out new actions. I set Facebook posting and reading limits (one post every 3 days, reading FB only once a day). I researched the political ramifications of my own argument. Finally, I set a new boundary for myself around how I engage on social media.