Sounds like me, I just try really hard to ball it u p inside or usually drop the F bomb lots of times throwing stuff around helps to its usually at work that i get the most angry because i no joke at all have to work twice as hard to pick up the slack of this one chic at my job i get so pissed but we have a freezer at work and i just go in their and chill....
But usually screaming helps
Just like to some metal and try and scream it
it sounds weird btu its helps
But idk how your voice is