Do the thing where you set your tension so the bait just falls so when it hits the deck you get only one or two spool revolutions. Then mess with your centrifugal brakes, increase or decrease depending on the distance you are trying to achieve. If you can't get satisfactory performance from this, start decreasing the amount of line on the spool and continue adjusting your brakes till you get the distance with the weight you want to use. Of course you have to use your thumb to some extent. But there will be a place where you can cast comfortably and each cast is not an adventure. If you are doing a roll cast use a rod stiffness that will flex with the weight of the bait you are trying to throw. Casting is an individual thing. A setup that works for one person may not work for another.
This is how you start right here.
Practice until you can back off all the way.
When you get good you will only be relying on your thumb to do the braking.
This sounds real simple but if you will remember to always stop the bait with your thumb it will help.
Eventually with a whole lot of practice you will learn to feather your bait into the water which will help you with
A quitter entry and more accurate cast.
The rod you use is going to be just as important as the reel depending on your bait type and weight.