Ep 58. How to Stop Overthinking Insomnia

Can't stop thinking about your sleep?

Wondering how to get back to clarity?

Feel like you're just spinning your wheels?

Sounds pretty normal to me.

In fact, confusion is often a sign that something deeper is happening beneath the surface.

In this episode, I talk about what overthinking really is, why it shows up during recovery, and how to relate to it in a way that helps you move through it so clarity returns on its own.

This one’s for my fellow overthinkers 🧡

Connect with Beth:

 👉  Instagram 

Work with Beth:

👉   Learn About the Mind. Body. Sleep. Mentorship
👉   Start the Free Insomnia Course Here

Full Show Notes & Transcription Below:


About Beth Kendall MA, FNTP: 

For decades, Beth struggled with the relentless grip of insomnia. After finally understanding insomnia from a mind-body perspective, she changed her relationship with sleep, and completely recovered. Liberated from the constant worry of not sleeping, she’s on a mission to help others recover as well. Her transformative program Mind. Body. Sleep.® has been a beacon of light for hundreds of others seeking solace from sleepless nights.

© 2023 - 2025 Beth Kendall

DISCLAIMER: The podcasts available on this website have been produced for informational, educational and entertainment purposes only. The contents of this podcast do not constitute medical or professional advice. No person listening to and/or viewing any podcast from this website should act or refrain from acting on the basis of the content of a podcast without first seeking appropriate professional advice and/or counseling, nor shall the information be used as a substitute for professional advice and/or counseling. The Mind. Body. Sleep. Podcast expressly disclaims any and all liability relating to any actions taken or not taken based on any or all contents of this site as there are no assurances as to any particular outcome. 

 

How to Let Go of Overthinking Spirals During Insomnia

Welcome and Introduction

Hello everyone, and welcome back to the Mind. Body. Sleep. podcast. My name is Beth, I’m a sleep coach for people with insomnia—and today’s episode is for anyone who feels like they’ve hit a wall in the recovery process.

When Progress Suddenly Slows

Maybe things were starting to click and make a lot of sense. You were learning a lot, and making some good progress… but then suddenly, nothing makes sense anymore. Maybe you’re feeling confused, overwhelmed, or like you don’t know which end is up, or what to think or believe.

If that’s where you are right now, please know—it is 100% normal. You’re not doing anything wrong. In fact, this state of confusion is often the signal that something new is being reorganized beneath the surface.

My Relationship with Overthinking

I’ve been there many, many times myself. Because I can definitely be a champion overthinker (no question about it), and honestly, I don’t mind this part of myself. But how I relate to that state, or what I make it mean—especially through my experience with insomnia—has completely shifted. And that’s what I want to talk about with you today.

Okay, so let’s dive in.

When Clients Feel Lost

Sometimes I’ll hop on a coaching call with a client and they’ll say something like,

“Beth, I am so confused right now that I don’t even know what to think. I don’t know if there’s something I should be doing, or not doing, and I just feel like I don’t know which end is up, or down, or what is going on. And I don’t understand it, Beth, because things were making so much sense. But now I feel more confused than ever.”

And that’s when I know that they’re in the snow globe.

The Snow Globe Metaphor

So, what do I mean by that?

Well, picture your mind as one of those beautiful snow globes you see around the holidays. And inside is that peaceful little scene. And when the globe is sitting still, the water is clear and you can see everything easily.

That’s how I think of our natural state of well-being. It’s always there beneath the surface. There’s nothing you need to do to make it clear—it’s just inherently clear on its own.

But then something happens… and the snow globe gets shaken. Thoughts start swirling everywhere, and the water turns cloudy. Suddenly, you can’t see things so clearly anymore.

What Overthinking Feels Like

This is what it feels like when we fall into a state of overthinking.

And when you’re in the snow globe, with the snow flying in all over the place, it can feel like everything you once understood is completely out of reach. Confusion just sort of takes over. And of course, THAT creates its own sense of urgency. So what do we do?

Well, we shake the snow globe even harder, of course.

We start overthinking our own thinking. We seek out more and more information. We try to think our way out of the confusion. And without even realizing it, we stir up the snow globe even more.

The Trap of Trying to Fix It

Because like I said, when you’re in that state, it doesn’t feel remotely possible that the snow globe could settle on its own. If anything, it feels like if you stop thinking, it’ll only get worse. And it’s for sure hard to believe that anything good could possibly come from such confusion and overwhelm.

What I Tell My Clients

But here’s what I tell my clients:

First, what you’re going through is normal—overthinking is a natural human instinct, so no biggie.

And second, the storm always passes.

The mind is a self-correcting system. And just like the snow globe, it will settle all on its own.

Where Overwhelm Really Comes From

Personally, I used to think that overwhelm came from doing too much. But really, it comes from overthinking whatever I’m doing. So, it wasn’t the tasks or the actions so much as all the overthinking I was putting into whatever I was doing that was wearing out my battery.

Letting the Mind Settle Naturally

And really, the most powerful thing you can do when you’re in this state is just put down the snow globe and let your thinking settle on its own—because that’s what it’s designed to do. But there are some small, supportive things you can do to ground yourself during these noisy periods of life.

Simple Ways to Support Yourself

So sometimes that looks like stepping away from all the researching and learning (I actually talked more about that in my last podcast).

Sometimes, the best thing you can do… is just get back into your life and let the thinking fall away on its own. Getting around real people instead of internet people engages your senses and reminds you that life is happening all around.

Sometimes it’s reconnecting with nature that helps bring us back into the present moment.

The Snow Globe Isn’t the Enemy

And you know, here's what I’ve learned from working with so many people: the snow globe isn’t the enemy. It’s just a natural part of the process.

Because once the snow settles, my clients will often say to me,

“You know… I see things so differently now.” Or they’ll realize something that wasn’t available to them before.

Wisdom Rising from Confusion

And maybe that’s the point?

Even in the fog of overthinking, something deeper is coming to the surface. Some kind of wisdom is trying to make its way through.

Chaos Theory and Hidden Order

As you might know, I love a good theory and Chaos Theory embodies this concept beautifully. In chaos theory, systems can appear wildly disorganized—just like a shaken snow globe—yet beneath that disorder lies an underlying intelligence. The exact same is true of nature. Nature can look messy and unorganized on the surface, but underneath, it’s always moving toward balance.

Polarity and the Healing Process

You could also apply the concept of polarity to this situation. Because clarity is often preceded by confusion. Stillness is born from movement. Insight from disorientation.

These opposites aren’t mistakes—they’re a part of the same wave.

This Isn’t a Setback

So if you’re in a space where nothing makes sense, or you’re experiencing some bad sleep after having some good sleep, it doesn’t mean anything has gone wrong. It just means you’re passing through a necessary phase of unlearning fear-based patterns.

And when the snow settles, as it always does, clarity will return.

Final Reminder

So the next time you find yourself in a state of overthinking—remember: you don’t need to fix the snow globe. You just need to set it down and let time pass.

Until next time, I’m Beth Kendall and you’ve been listening to the Mind. Body. Sleep. podcast.
Bye for now…