Uncontrollable rage

I just lashed out at my dad. Idk why I was so mad about him just telling me to do something. I normally wouldn’t even have thought about talking to him like that. But lately I’ve been so irritated and I don’t know how to control it. Like even look at me wrong and I might go off on you. I might regret these decisions later.

And it’s more than just a little anger or something made me mad. I seriously need tips on how to calm this down. I want to punch a wall and I’m normally the calmest most quiet spoken person ever.