Have you ever felt like stress was running the show—pulling the strings on your thoughts, your body, even your faith? I know I have. In this episode, I chat with author and pastor Charles Stone to talk about what stress really is, why it sticks around, and how we can respond in ways that heal rather than harm. We explore powerful, practical tools to deal with stress grounded in both Scripture and neuroscience—including what it means to “soak your soul,” how monks can teach us to pause, and why your stress might be trying to tell you something deeper.

How to Deal with Stress
Stress is like a coin. One side is the event—that thing that blindsides you at work, the argument that sits heavy in your chest, or the endless to-do list. But the flip side? That’s your response. And that’s where hope lives.
In his practical and grace-filled book Stress Less: 9 Habits from the Bible and Brain Science to Build Resilience and Reduce Anxiety, Charles Stone shares how we can manage our stress response—physiologically, emotionally, and spiritually—without it managing us. With insights rooted in neuroscience and biblical truth, the message is clear: stress doesn’t have to define you, but it can refine you.
Here are a few key takeaways to help you start finding calm in the chaos.
Understand What Stress Really Is
Stress is your brain and body’s natural reaction to a perceived threat or demand. It shows up in two main forms:

* Acute stress: short-term, in-the-moment
* Chronic stress: ongoing and persistent

When we encounter stress, our sympathetic nervous system kicks in—revving us up for action. This releases cortisol, a hormone we need in moderation. But if cortisol remains elevated for too long, even if the threat is only perceived, it can take a toll on your body, relationships, and even your spiritual life.
Soak Your Soul
Even Jesus—fully God, yet fully human—regularly took time to be alone with the Father. If he needed those quiet moments, how much more do we?
Charles introduces the concept of “soaking your soul”—intentional time in God’s presence through spiritual practices like prayer, meditation, contemplation, and rest. These aren’t just feel-good rituals; science confirms that they help activate your parasympathetic nervous system, which calms you down and lowers your stress response. According to Charles, “God wired us so that soaking our soul actually reduces our stress response.”
So if you feel distant from God, know this: He hasn’t left. Sometimes, like the prophet Elijah when his stress got the best of him, it’s as simple as needing a snack, a nap… or time to breathe and be still.
Pick One to Three Habits (Not All Nine)
The book outlines nine neuroscience-backed habits for stress resilience. But don’t try to tackle them all at once—Charles encourages readers to focus on just one to three that resonate. The goal isn’t perfection. It’s progress.
Some of these habits include:

* Gratitude: A practice that rewires your brain and lifts your heart. Start or end your day by naming three good things you’re grateful for.
* Surrendering prayer: Jesuit priest Claude de la Colombière described it as trusting God’s wisdom, believing He works for our good, and knowing He’s in control—even when we’re not.
* Spiritual stillness: Inspired by monks who practiced statio—a moment to pause, stand, and prepare for what’s next.

Cultivate Certainty (Even in Uncertain Times)
We can’t always know what’s coming. But in Psalm 125:1, David reminds us that those who trust in the Lord are as secure as a mountain. That kind of certainty doesn’t come from ruminating or problem-solving—it comes from surrender.
Charles reminds us, “God is who He says He is. He loves you. His Word is true.”