How to not get ragebaited and stay calm?

Like I've seen people attain nirvana and remain cool in the worst possible scenario some are so optimistic it rubs on me kinda. I've always been a loner but when i don't like something I'm very vocal about it like once i kicked a girl or got into debate/fight with my cousin who glared at his newlywed wife cause she joked about him infront of everyone. The thing that troubles me is the aftemath i spend days thinking i overreacted so i just want to prevent any arguments