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In my experience you're describing loneliness and perhaps depression. These are not easy things to overcome, but they are universal.
Our society is well equipped to deal with broken bones, much less than its ability to mend hearts and minds.
Walking and sunlight are relatively easy circuit breakers, talking might be a little harder to find, but asking here is a good start.
If you have the financial means or employer support, it can be extremely helpful to speak with a psychologist, but just like plumbers, there are bad ones, good ones and great ones, so don't hesitate to try a few different people on for size.
Reacting in anger gets easier the more you do it, the same is true for reacting with grace, but you have to practise to get better at it. Take an extra breath before opening your mouth is one way to get started.
Finally, find fun, watch a flashmob or a funny song on YouTube, dance, be silly. It's hard to be angry whilst you're smiling.
Good luck.