How can I regulate my emotions so I don’t end up feeling so much shame and guilt?

Every little thing upsets me and when I am upset and something bothers me I become so angry and mean and end up saying things I really don’t mean. I have been ranting to my friend about some hardship in my relationship and ended up saying some mean things I didn’t mean and I said it because I was emotional and I hate that I do that. I’ve been feeling so guilty and just pure sense of shame that I can’t let go and I just feel like the most evil person in the world because I hate how cruel I can be. I don’t know how to fix this and it’s something I’ve probably dealt with for so long and I really need advice on how I can regulate myself more so this doesn’t happen anymore 🫩