Before you can be emotionally intelligent, you have to become emotionally literate. Which means you should be able to pause at any moment and understand "What am I feeling right now?"
Here's a list of Emotions that might help with that:
Fear → feeling of being afraid , frightened, scared.
Anger → feeling angry. A stronger word for anger is rage
Sadness → feeling sad. Other words are sorrow, grief (a stronger feeling, for example when someone has died)
Joy → feeling happy. Other words are happiness, gladness
Disgust → feeling something is wrong or nasty. Strong disapproval.
Surprise → being unprepared for something.
Trust → a positive emotion; admiration is stronger; acceptance is weaker.
Anticipation → in the sense of looking forward positively to something which is going to happen. Expectation is more neutral.