I have volcanic anger, fury, it's way beyond irritability.
I was diagnosed with PMDD (was called something different back then) when I was younger, and I'm just watching my daughter go through the same diagnostic process. I can remember how frightening it was for me, and lonely, and how much I hated myself. Luckily (for her) she's able to draw on my strength and experience - also her Dad is a total rock in this respect. During peri and menopause I had a pretty rough ride. I hadn't understood that progesterone was a trigger, and I'm still not 100% on the process. Anyway ...
I get what you mean about knowing you're doing it, almost watching yourself doing it. For me, I also had some perverse pleasure thing going on, wanting to wreck it all, feeling spiteful, furious, kind of enjoying making other people suffer. Only a bad person does this stuff, so I must be a bad person, and I couldn't get better from being a bad person, that was just who I was. Hmmmm, No! I was really suffering and in a lot of pain (mostly emotional, some physical). I didn't know how to be 'weak' and so I came out fighting, anyone and everything. The breakthrough for me was acknowledging that I was hurting, and if I could catch myself as the volcano began to bubble, then I'd often find myself crying it out before I got to the stage of wanting to slug it out. It was as if I had a lifetime of tears locked inside me and I had to turn the tap on bit by bit to avoid the tsunami of rage.
There's an interesting book called Trauma is Really Strange. It explains how fear and anger are related to pain and suffering - all part of the same continuum - and what I could do to try and manage the latter in order to avoid the former. I was a train wreck for a while, and although I'm not 100% better now, at least I'm on the right track, and the carriages aren't on fire any more.
Hope you get some relief.