This may sound bizarre, but I used to have that same problem... and it's actually arguing on the internet that made me realize I needed to lose the anger, lose the need to control, and... then I spent a couple of years really making an effort. If you're already at the point of recognizing what you've described about yourself, you've done the hardest part, and now you just need to build new habits.
That said, avoiding obvious minefields like FB seems like a wise choice too.
That said, avoiding obvious minefields like FB seems like a wise choice too.