After months of daily journaling, I found it amplified my rumination instead of calming it.
I started journaling as recommended by my therapist, committing to 20 minutes each morning. However, instead of processing emotions, I found myself obsessively documenting every negative thought (which, honestly, made them feel more real). After three months, my anxiety scores had actually risen by 15 percent according to my tracking app. I've since switched to structured problem-solving exercises, which have been far more effective for me.