Is this a multiple choice question?
Take a little time off from playing online and use that time to study a book. Maybe an endgame one or middle game strategy. When u return AFTER you've finished the book don't play any speed chess because u need time to think about ur moves and try to use what u just learned from that book. Blitz ain't gonna let u have time to do that. Do that a few times per year & get in live otb rated tournaments with classical time controls. Presto.
Don’t react like that about a game. Learn some good openings and take a short break. You will get your rating back if you deserve it