Major Mental health Roller coaster!!

Hi

So recently I have been struggling Mentally and Physically, I have ADHD and Autism so I struggle a LOT with my emotions especially anger and anxiety, everyday is like a massive problem for me, Emotional dis-regulation is the worst thing for me, it just takes over my entire control of emotions and it's too hard to deal with.

Sometimes I get quite agitated with my emotions I feel like ripping my hair out, sometimes it gets as bad where I end up almost breaking something like a Laptop or TV in the room and my Anxiety takes over during that stage.

It goes a bit like

Anger ---> Sadness ---> anxiety ---> tired.

That's basically how my emotions roll with me after either an argument or absolute fail at something 

Please give me some tips on how I can regulate my emotions and take control over them