When I think about it, I definitely adjusted what we did around this age. We did a lot more solo trips to the park and actually went out less. I had to stop going to certain groups eventually because she's definitely not a sit still and listen kid! In fairness, looking back, it seems to me like the challenges that came before always seemed easier than the current stage! (apart from the newborn one - that was brutal for me!!) But past me would definitely not agree with future me, because when you're in the thick of it, it's terrible! I look back on 2-3 with such fondness!! 4-5 was rough!! Still difficult like 3-4 but with so much more language, new demands and knowledge of how to push buttons! Apparently their brain goes through a sort of rewire around 4 and although previously you could sort of see things coming with her, this was largely irrational and I found it v hard to cope. It seems we are coming out of the other side now thankfully but who knows what's next!!
All I can say is I dealt with some of it by prepping the person that I was meeting for a play date and telling them she was in a tricky stage and asking would they mind if I cut things short if I needed to. That way, you're not stuck being "embarrassed" and trying to last it out, you can just leave and no one is shocked because they knew it was on the cards. I only had to do this a couple of times. I tried to be careful with the language I used around leaving. Quiet and matter of fact. This is easier if you can leave before you've been pushed to the edge! She actually learned to tell me when she didn't feel like she was in control of her choices which actually helped me to calm down and put things into perspective. She used to say (and still does but only very occasionally - I can't even remember the last time) "my brain feels fizzy!"
Also, you need to recharge your batteries. Someone else (I think on here) was posting about their child driving them to distraction recently and one of her posts just said, "That's it, I've had it. I think I'm going to have to take the older one and go away for the night" or something similar. Someone else, rather unkindly I thought, replied that it was an overreaction. I didn't think it was. If you've got the chance to get out of the thick of it (even if just for a short window), take it. It'll feel like it's not even happened when you get back and everything is the same... But at least you've had the chance to give your system a break which can only be good!
One final thing, if you are feeling bad about blowing up, I don't think it's ever a bad thing to say sorry (even on another day when it's all blown over). Explain that you didn't like shouting and how it made you and her feel (maybe even talk about what you plan to do next time and use it to your advantage by also asking her what she thinks you can do - get her to think of some coping strategies which you can mention next time she gets worked up!). In my experience, that made my LO more likely to apologise after her outbursts and everyone gets to feel better. This isn't to say you should feel you have to, just that if you're beating yourself up about it (like I do!), it helps put it to bed.
Best of luck! X