Vague distress is heavier than named distress. 'I feel awful' keeps the alarm ringing; 'I feel embarrassed about the meeting and worried about Friday' gives your mind something specific to work with.
Try expanding your emotional vocabulary beyond good/bad/stressed: disappointed, restless, resentful, tender, depleted, hopeful.
When a feeling is strong, try writing one sentence: 'I feel ___ because ___, and what I need might be ___.' The last clause is where the useful information usually lives.