how do you deal with it?

i don't know how to control it. i don't know how to just let go. sometimes, everything is okay. i have no issues. i get over things quickly. i am generally a pretty rational person. but then, on days like today, everything irritates me. i hate everything and everyone. every noise that isn't like a box fan or something pisses me off. i try to hold it in, but something finally sets me off and i explode, throwing things and breaking things and the whole time i'm trying to restrain myself, i'm trying not to break anything, if i feel like throwing something i try to find something that won't break or cause a huge mess but the entire time this rage, this hatred, just keeps building up. i end up having miniature explosions when really i just want to pick up the whole coffee table and fling it through the window. i want to destroy something. i want to completely obliterate it. i want it to look like a bomb went off. i don't know why. but that just makes me feel like i've expressed myself fully. like i've drained it all out.

obviously, this is not positive in any way. even my hobbies just piss me off. i have no way to redirect it. i just have to bottle it up, and that makes it even harder to control the next time something pisses me off.

how do you deal with rage?