Sudden high pings

every now and then when im playing pugs , im having this sudden high ping and its really bothering me. and when it occurs it cant go down again. ive checked all my other apps twice to see if anything is downloading but everything is fine. i dont know if sostronk apps automatically downloads updates which ive checked too if there is any such auto updates but i didn’t find any. Hope you can fixed this . And also i can’t reconnect when i exit the game. it’s showing ‘you are already connected to another game’ which i’ve tried from the "click here to reconnect "
Edit: it says “you have a pending cooldown from another game”