Write down a series of "little and unimportant" hurts.
Little things that you feel should not bother you, but consistently do, should go on this list. If you write these down, you will be better able to draw themes out and understand your emotions more clearly.
Write down a series of situations that occurred in the past few days or weeks where you felt down because you pretended to agree with something with which you really didn't agree.
This will demonstrate times when you are untrue to yourself, which is key in defining your feelings.
Carry a notebook with you and write in it whenever you feel a strong emotion.
Write about how you feel, being as descriptive as possible. This will help you get in touch with your feelings and better understand their causes and effects.
Write about stressful events, particularly before something that makes you anxious.
If you write about how things make you feel, you can confront them more effectively and deal with the origins of the feelings. By expressing your feelings in words rather than just feeling them, they will be clearer to you and you will understand them better.