If you know you’re raging, and you can identify the stages of your rage, you have the capability to stop yourself from getting worse. All the pieces are already there for your control, you’re just not utilizing them consciously enough.
Be more mindful. When you take that breath or you get that shaky feeling, exhale and refocus. It’s a game, and you’re not going to win every match. You will have bad games. That’s just how it goes. Learn to catch the embers of your rage before it flares, and relax.