Sicilia~ I'm sorry you had such a bad day
The only suggestion I would have about he Ex is to not answer the phone next time. I know, easier said than done, but remember how you feel right now before you answer!
Go take a nice hot shower and stay there until the hot water runs out. It will help relax your muscles and soothe you as well. Drink some hot chocolate if you like it and maybe put on a movie or Journal out your feelings, that helps me a lot.
Try to relax Sweetie and know you can get through this~ Stay Strong~