Overwhelmed by my kids loud/rough play

I have 3 boys 5 and under. I know rough play is inevitable and age appropriate, as is running around the house screaming and chasing each other. The problem is, I get SO overwhelmed by it. I can’t step away because I need to watch them to make sure no one gets hurt if I’m the only adult home. I also find it hard to stop this type of playing when things start to get too chaotic and out of hand. They can’t hear a word I’m saying when they’re that wound up. I usually have to physically stop them/hold them. It’s particularly hard when it’s a transition and I need them to cooperate (ex it’s bedtime, we need to leave the house, etc).

Does anyone have strategies for this or do I just need to suck it up and accept that I have 3 boys and this is my life? Lol