7yo has a new attitude problem. Ideas for helping?

My 7yo has recently been having breakdowns. Like any kid, he gets unhappy over not getting his way, but lately his reactions are getting worse, and over things that are complete routine that weve been doing for years now (going to the gym, getting ready for bed, etc).

He's throwing Tantrums worse than his two year old brother: flailing on the floor, not going to another room to calm down (we offer to let him take his DS or Kindle to entertain himself… We're just offering him some alone time while he calms down), throwing things at times.

The only changes I can think of are summer vacation/no school and a 3 week vacation we took (though we got back 3 weeks ago). He's the oldest of 3, and we give each of them some one-on-one attention everyday by playing a game or reading or, occasionally, taking them out to parks or for treats with one or both of us.

He almost always apologizes on his own later that day or the next day, which is reassuring me that he has empathy (is that the word i'm looking for?) and remorse. And he'll sit and talk with me about why he was mad and what we both did wrong in that moment, but it all is forgotten when he gets upset. We just need to help him find better ways to cope in the moment he's angry or upset.

I need some ideas for what to do in the moment and some possible long term ideas to help him keep calm and know how to properly express negative feelings and release tension (maybe teaching him running, karate, or a sport for those times?).

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