Anger management - what actually works?

I blow up way too easily at my kids and it's getting worse not better. Last week I threw a plate (not at anyone, but still). My 11yo is getting scared of me and that's when I realized this is serious. Been reading about anger management strategies and they all sound dumb - "count to ten" "take a walk." But has anyone actually found something that works in the moment? I need practical stuff I can do when my blood pressure is already up.