Can a meltdown be stopped in it's tracks or does it take a while?

33m, diagnosed last year.

Basically I'm feeling very stressed out and if I go home I'm going to have a meltdown around my wife and kids again. Last one was 2 weeks ago and it was horrid, first time I punched myself and I really bruised my head and leg. It's easier than punching a wall so I punched myself multiple times. It was very painful.

I don't want to meltdown again but I can't not go home.

What am I going to do?