it sounds like you have a stuck IAC, Idle Air Control Valve. It meters air in when the throttle plate is colosed (foot off gas).
Autozone can scan for fault codes for free.
May just need cleaning. Try that first.
Idle Air Control (IAC) Valve —2.0L SPI
Removal
- Disconnect the idle air control (IAC) valve electrical connector (air cleaner outlet tube removed for clarity).
- Remove the IAC valve.
- Remove and discard the IAC valve gasket.
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