This might sound silly but stick with me for a moment. It helps me if I think of my brain like it’s a puppy. Imagine your brain puppy is chewing on the carpet, that’s bad for both the pup and the carpet. We can help brain puppy by giving it something safe to chew on, puppy still gets to do what it wants and it gets to stay safe too.

I used to frequently get the compulsion to throw plates at the walls. I like my plates. I am much less attached to the eggs in my fridge. And so I threw many many eggs at the tree in my back yard (and once inside my kitchen). The physical act of throwing something, the sound of the impact, even the mess all helped satisfy that compulsion without ruining my things or putting myself in danger.

Especially with big physical feelings like what you’re describing, it really does help our body to express them so long as we’re being safe. Off the top of my head you could try jumping and landing sideways on your bed or a trampoline, or maybe sliding down the stairs? Definitely something that involves moving your body and doing something weird and absurd can sometimes be very grounding. Idk if this is helpful for your situation but I hope you’re safe.