Use a beginning sentence
“I have been carrying something and I am not sure how to explain it” is a valid beginning. So is “I keep thinking about what happened yesterday.”
Describe the impact
You can talk about sleep, concentration, energy, relationships, or the moments when the feeling becomes stronger. These details can be easier than naming the emotion immediately.
Take pauses
You can stop, write down a thought, or return later. A useful conversation does not require you to disclose more than you are ready to share.