What are the negative effects of journaling?

Quick Answer:

Journaling can backfire if it turns into rumination — replaying the same negative thoughts without moving toward resolution. This is more likely with unstructured venting, done late at night, with no prompts to redirect your thinking. The fix isn't to stop journaling, it's to add structure: gratitude, problem-solving, or a time limit, so reflection doesn't turn into a spiral.