Chess may be ruining my life

I’ve gotten back into chess in the last few years and it has pretty much completely taken over my life. I’ve played over 3600 games and If I’m not playing myself, I’m watching chess content on YouTube/Twitch. I slowly built to a peak rapid rating of 1460 but have no self control when I start losing, sometimes losing over 100 Elo in one session of playing trying to reclaim my lost Elo.

I know I need a break, to be better disciplined to recognize when I’m not playing well that day, and somehow find a way to not let chess consume my thoughts so much. My fear though is that if I take a long break from playing, all the knowledge I’ve gained about openings and tactics will disappear. But I know it’s having a detrimental impact to my life. So I guess my question is, have you ever found yourself addicted to chess and what did you do to overcome it?