how do you guys wind down? having really bizzare days at work where most of my energy is drained by 4 or so that too by just useless debates rather than actual work work

Avoid meetings

I think it's an org smell. When there is no framework on how things are planned/executed, discussions just devolve into chaos and it becomes hard to move without having to consult/being consulted by the team. It could also have to do with a lack of vision from leadership or mismatched responsibilities.

how do you guys wind down?

physical activity/sports 😉

what do you play? i do some strength training in evening but thats not helping much now

@chilly-rocket-77832 +1 Physical activity = change of environment, some fresh air brings in fresh energy

that too by just useless debates rather than actual work work

Don't debate. Just say "that makes sense" and move on.