You’re not the referee in your parents’ arguments. You’re allowed to leave the court.

Kids in loud houses often end up with a job nobody handed them. You calm one down, explain the other, pick the second to change the subject, take a side and then regret it. The argument was never yours, but you are standing in the middle of it, and after years it is hard to see that a door exists.

Going to another room, putting headphones on, leaving for an hour, all of that is allowed and none of it is abandoning anyone. If it is constant, or if it ever stops feeling safe, tell an adult outside the house: a relative, a counselor, someone.