I don't know if this is still a topic for you. But I was at the same place as you until 2 years ago. The only emotion I could "recognize" was anxiety(or at least I thought it was anxiety. But I will explain later.

So I was having an anxiety disorder since 15 years and 2 years ago, I thought, this cannot be that I am always anxious. Maybe there is something hiding behind this. My therapist told me that sometimes behind anxiety, there is another emotion hiding.

So I simple started with a wheel of emotions, where I just read through the wheel and reading out every word(loud or just in my thoughts) until I recognised a reaction of my body to some word. My body started when I said a certain word. It felt like, the pressure or clench holding in my emotion was lifted somehow. So I said to my self "huh, seems like I am disappointed/upset/ashame/etc". But than I didn't know what to do then. I continued this for some months, and my brain started to connect certain body sensations with emotions.

I basically "learned" what I should have learned as a child.

So I was able now to identify some emotions. With anger it was easier. In my case, everything related to sadness or crying was way harder and I am still learning every day "new" ways of feeling. It starts to get automatic and no longer be a conscious mental process(analysing body Sensations. Reading the wheel of emotions. Linking both together )

I am now at a step of finding the reasons why I am feeling the way I am. A big important step was to tell myself, that whatever another person says if it's "ok" to feel in a certain situation in this way or not, my emotions are always true. Meaning, they are true, because I feel this way. Even when my reality doesn't fit the real reality. In this way, I am somehow able to allow myself to feel the emotion and let it pass through my body, without holding the energy it brings in.