The Cookie Story

I took a walk this morning and popped on an audiobook that promised fresh coaching insights. I’m always looking for ways to better connect with others, and this new perspective on overthinking really grabbed me. It reminded me how easily we spin our own narratives and end up getting it all wrong.

In the latest episode, I explore that moment when your buzzing thoughts turn into beliefs you treat as fact. It’s humbling to realise how our internal chatter can move us away from reality and into a stressful headspace. We chat about the fear that holds us back and the power of small mindset shifts to keep us grounded.

Why Overthinking Trips Us Up

Overthinking often starts with a tiny worry that grows bigger each time we spin it around in our mind. One harmless scenario can transform into a looming disaster if we’re not careful. It’s like a filter over your eyes that makes every problem look bigger and more serious than it really is.

In the audiobook, there was a brilliant analogy about painting an entire canvas black just because of one dark spot. We blow little issues out of proportion and paint the rest of our day—or sometimes our whole life—with the same brush. The result is a kind of tunnel vision that’s tough to break out of on our own.

Getting Our Thoughts Wrong

We touched on one story that really brought this home. A friend assumed his colleague was ignoring him after seeing a few missed calls. He went on a mental journey, convinced that their friendship was over or that he’d done something awful. Turns out the colleague just lost his phone.

This is a classic example of letting a “must be trouble” narrative run wild. Overthinking steers us to a false conclusion, and we can waste hours in anxiety mode. As I shared in the episode:

“We often create stories in our mind that don’t reflect reality.”

Once you realise this, you start to see how much stress we can save by turning the volume down on our anxious thoughts.

Practical Ways to Avoid the Trap

It’s easy to say, “just stop overthinking,” but how does that work in practice? I’m still learning, yet I’ve found simple steps that help me avoid falling down the rabbit hole of worry. The key is to notice the alarm bells early, pause, and check what’s really happening.

Here's a quick list of what’s working for me:

• Question your first assumption. Ask yourself if there’s another angle.
• Get a second opinion. Talk it through with a friend or coach.
• Take a short break. Move your body, go for a walk, or try deep breathing.
• Lower the stakes. Remind yourself it’s rarely life or death.

When you take a moment to sift through your initial reaction, you often find that reality looks less scary. It’s not about ignoring concerns, but about not letting them balloon into epic catastrophes.

We Can’t Perfect Our Way Out of It

A big part of overthinking is the desire for perfection. You might catch yourself believing you have to get everything right or you'll disappoint someone. You assume that missing a step or getting it wrong means you’re not good enough, clever enough, or trying hard enough.

The truth is perfection is an impossible standard. We’re human. Mistakes happen, and that’s how we grow. The best coaches, the best friends, and the best colleagues learn by stumbling. It’s normal to feel vulnerable, and it’s also fine to accept that not everything is within our control.

This was a central point in today’s audio lesson. The more we cling to an ideal version of ourselves, the more likely we’ll obsess over perceived failures. Let go of that tight grip, and you can start enjoying the process, mistakes and all.

Closing Thoughts

Overthinking is sneaky. One stray thought can lead you on a roller-coaster of fear, doubt, and misunderstanding. I love how the audiobook story reminded me that much of it is in our head. The moment we talk to someone, check the facts, and open our eyes to what’s right in front of us, we often breathe a big sigh of relief.

If you’ve faced this too, remember you’re not alone. I know how that tidal wave of thoughts can swallow you whole. But we can learn strategies to prevent it or at least spot it sooner. For me, it’s all about catching those knee-jerk assumptions and shining a light on them before they spiral.

• Overthinking starts with a minor worry that grows fast.
• We can waste energy on made-up scenarios.
• Pausing to question our assumptions can bring clarity.
• We don’t need to be perfect. Mistakes are part of growth.

If you want to dive deeper, have a listen to the full episode. The podcast player will be at the top of this page, so all you have to do is press play. I’d love to hear your thoughts afterward and any stories you’d like to share. Give it a go, and let me know if you find some relief from the storm of overthinking.