All I can say is, good luck, learn to control your anger, man up and admit you messed up and apologize. Also fix the wall. I would look for a cheap punching bag. It helps. Again.... Good luck.
EDIT : Now that I am not on my phone with a glitchy keyboard. Best I can say on controlling your anger, is when you feel yourself slipping ,step away, get out, you need to remove yourself from the problem until you can take a few breaths and calm down, then assess the situation with a calm mind.