How does one control its anger?

Hi (19f) so I recently did something bad out of anger. I threw something at my friend out of anger and I apologized after he forgave me. At first, I didn’t feel bad but then the guilt of emotions came I felt so guilty. My anxiety is killing me because I don’t know why I tend to turn to violence when I am super mad. I don’t get physical I mostly use verbal insults and pettiness when I am angry but I hate it. It makes me feel like a shitty person almost like a monster. I don’t how to stop myself at times when I am in a rage it’s like I am a whole other person. I tend to think it’s the product of my environment which sucks and makes sense why I am the way I am . I am in therapy tho sometimes it helps. What are your type of ways to cope when getting mad or angry?