agree with @brew_cat you're way over carbed. Disconnect it and purge as often as possible until you get a reaonable pour with the gas off. Then reconnect it. ''
Any time you use one of the "quick" force carb methods whether it's the one you did or shaking methods you risk the chance of overcarbing. Especially at colder temperatures.
Use one of the CO2 calculators to get a starting pressure based on your chosen vol level by beer style, line length and temperature. You need to know how cold it is in your serving fridge in order to carb properly. Liquid dissolves CO2 better at lower temperatures. Set it and forget it. The most reliable carbonation method.
If you're in a rush and we all are at some time or another, it's again trial and error. I put it in the fridge at 34F and set the gas to 25-30 psi for 24 hours, then purge the keg and reduce pressure to my 10 psi serving pressure. It's drinkable but of course gets better over the next week or 2.
Getting your carbonation process set can be trial and error. It's a matter of balancing your system for temperature, line length and pressure. Once you find the balance it's easy. For my system 10psi is about right for most of the beers I serve. For others it's different.