So Angry, need a virtual slap! ate my feelings..help

Ive been on the red plan for the last wk doing great actually feeling angelic. Which for me is a first and the scales showed a few lbs lost this wk.
My other half works away and only comes home at the wk ends and we have good days and bad days.
We had a row this morning and he stormed out to the garage over something so petty. Hes tired Im frustrated about doing everything the house the kids the dogs he wanted but never walks all the time while he just sits there when he gets home. But its his 2 days off too.

So before i knew it I had raided the cupboard and ate 2 milky ways 21g 1 jaffa cake bar and a multi size bag of hula hoops all while standing in front of the cupboard in tears.
Im so angry with myself I can usually stop myself from picking ..the kids packing up stuff has been there all week.
I was also saving my syns for tonight as we are going out with friends and I wanted a good few drinks.
Im now feeling like having a day off the plan or just not eating anything for the rest of the day to make up for it.
How can I turn this around

Take a deep breath,sit down and have a a cuppa or something syn free,count up the syns so you know where you stand cos its not as bad as you are thinking.It easier when you know what damage you've done and to be honest you've done well in recognising the signs so quickly.
Then you can make the choice-whether to have a flexi day and keep counting to limit the damage. You may not loose but at least your in control and you can avoid a gain.Or you can drink a abit less less tonight. I count my syns weekly so I find it easier if something like this happens.Which can be quite often if Fatbellygut bucket is having a lazy head day.Yes I know its days off for him but its also days off for you too so when you've both calmed down have a atalk about it. Not today as things are too raw. I should listen to myself sometimes cos nI never do what I should Head up,boobs out and strut yourself proud cos it can only get better Hope you feel ok now ! xxxxx

ps- don't starve yourself cos you'll eat more especially when the drink goes to your head more quickly.

thankyou - im feeling alot better hes still storming about but sod him lol im going to work out the syns and do extra on my cross trainer and cut my syns back each day to make up for it.