Figure out what you're feeling!
We can usually rattle off a basic list of emotions--happy, sad, angry, scared--but identifying the smaller nuances and details of our feelings can be more complicated and takes practice. Use this list of emotions this to help build awareness of your emotional experience and figure out exactly what you are feeling.
This list can be used in individual therapy, group therapy, or on your own. I keep an emotions list like this one handy whenever I'm journaling or doing some kind of work where I want to practice awareness of my emotions. It's also a helpful tool if you are in a group like Dialectical Behavior Therapy (DBT) where you need to fill out a diary card each session and record your feelings.