Managing Manic Episodes and Frustration Outbursts

What are some tips on being able to tell if you're in a manic episode or if you're in a mixed? And what are some ways you stop yourself from lashing out at every little frustration? I try breathing, going into a different room, thinking of why I shouldn't be upset, but as soon as i get near the problem again there's 0 forethought and i just lash out