Confused about my emotions

I normally know what I'm feeling but sometimes I don't feel any emotions during the moment & it'll come later (like I said in the comment/reply) But sometimes I get angry/frustrated & don't know I am until I snap. Which is kinda bad at work. I got frustrated & angry & snapped at a co worker in front of customers & other co workers. I apologized but I still got a write up. And I knew I handled it wrong when I got into my car to go home. Hit my head a couple of times too. But I'm learning to walk away when I'm angry/frustrated & take a breath. Don't know if it helps or is the same thing but I kinda needed to vent. Sorry if that bothers yall!

I sometimes really struggle with this. I've found 2 things that help. 1. Emotion charts. Writers often use them to find more descriptive words. It helps to go from a really broad idea and work your way down. 2. Stop, take a moment to breathe. Do a check-in with yourself. What happened that made you feel something? Identifying where an emotion came from (even if you don't know what it is) can better help you identify it.