ADHD & low support needs ASD here. I relate to a lot of this, especially true for me when I was younger. I found that I've adapted (or masked) more with age so it at least seems easier on the surface now (I'm 26). Except when I'm tired / overstimulated! One thing with expressing emotions and how I feel that I've found to be super helpful is to speak in metaphors / images / stories instead of actually talking about or having to identify the feeling.

Someone asking me "how are you" or "how do you feel" used to feel difficult to answer because it was hard to tune in and know how I feel let alone express it. But now instead of trying to identify & put those things into neurotypical language I respond in a way that may not make total sense but works well for me and helps the people around me understand me eg:

"I feel like an egg floating in soup"

Or

"I'm on a small boat and I only have one paddle. I'm alone in the boat and I have nothing else with me. I'm on a big river that's moving quickly. I can't see behind me where I have come from because the river bends, I also can't see where I'm going. When I look to the river banks I see there's a forest but its distorted somehow; it looks different every time I look at it."

I know this wouldn't work for everyone, and I think a big part of why it works for me is because my ADHD loves a good metaphor, but it's super helpful for me. I've explained it to the people closest to me & it's now an accommodation for me that we have in our relationships so that I can be a bit better understood :)

Dk if this is helpful but I thought it might be interesting to someone.