Help! How do you deal with your rage?? -PMDD

One of my major symptoms of PMDD (Premenstrual dysphoric disorder, a severe form of PMS) is full on RAGE. It's gotten worse with age (in my 30s), and it comes on so suddenly with no warning or real reason.

I try the conventional solutions that everyone says, breathing, stretching, etc. But I feel like I need an OUTLET. Sometimes I don't want to mask it with trying to remain calm. I want to SCREAM. I want to break stuff. I want to LOSE it. Of course I never actually do these things, but it's a real struggle.

How do you deal with rage? With anger? With frustration?