I have the same issue. Identical, rumination with an increase in anger and frustration. Feels like pressing your brain on a hotplate. As if you can only get rid of the rage by shouting or attacking the person you are ruminating about, but all you can do is continue rumination cause your smart enough to realize that this is more your problem than theirs and shouting at them wouldn't solve anything? I'm right there with you.

T startet me off with Yoga and meditation (with an App called Headspace). If you get a free trial of headspace I recommend their course on anger. It's just 10 sessions of 11 minutes each, but that one actually worked for me. Biking also works.

Meditation works best if I have already exerted myself phisically before meditating. Maybe something to try out

Also, I meditate every day for at least 5min, even if I don't want to, don't feel like it or don't feel like I have time for it.