It's very difficult at times but I manage with deep breathing prayer and meditation. It's not that simple for everyone and I understand that. I was one that used to throw things and that definitely didn't work to calm me down. I also finally got on the correct medication although this might not be an option for you.

When I get upset I throw things and hit myself even cry then I got on the right medication then I was better

I literally couldn’t control my anger at all until I got the right medication. after that, the normal coping skills (meditation, crying, lying down, etc) for anger were more effective.