Ever wake up one day and realize you have been living like a troll under the bridge? It's like you blacked out.

You're two seasons into a show, 15 pounds heavier, and your desk is a mess of dirty dishes and loose paper. The kitchen sink? Don't even look… it's worse.

Three weeks ago, you were crushing it! Hitting the gym, building your business, and nailing your goals. You were in a "Flow State." What happened?

Stress happened. Life threw you a curveball, and within days, you're hibernating, just trying to feel safe again.

That was me, and here's what I learned.

How Stress Turned Me Into a Troll

Towards the end of 2024, life hit hard.

A major split in our church left me feeling even more isolated on the mission field. I started to worry about our family of churches, especially those in developing countries.

To fill the gap, we moved to a new state, taking on a massive increase in responsibility, overseeing five churches instead of one.

Emotionally, physically, and spiritually drained, I was forced to my knees in prayer.

Krystal and I didn’t celebrate New Year’s until February 1st with our own countdown lol. It was a moment.

For months, I neglected my goals, focusing only on survival to move to our next level and location.

Instead of crushing goals, I craved comfort: sleep, junk food, and doom-scrolling. Those goals I set a few weeks ago began to fade like a dream that’s slipped from your mind.

Was I really going to choose 'consistency' as my word of the year two years in a row?

After months of journaling I noticed that my aspirations go out the window after stressful events.

Stress isn’t just a feeling; it hijacks your brain. The amygdala, our fear center, takes over, shutting down intentional decisions (prefrontal cortex).

Without it, many of our primitive ancestors would have died off much sooner. So I am grateful for it lol.

But once I became aware of this, I felt empowered. I rewired my brain to shift from impulsive to deliberate.

Through the chaos, I developed a system to pull myself back together. Here’s what worked for me.

My 3 Step Reset To Regain Control of Your Life

I must mention that God is my primary source of strength. Prayer and His Word were the true catalysts that lifted me out of that difficult season. These are the actions I took, rooted in the faith He provided:

Here’s how I shifted from survival mode back to thriving:

1. Shock the Brain

   1. Take a cold shower

      • Breaking the routine and rhythm helps switch from the amygdala to the prefrontal cortex.

   2. Do a HIIT workout or run a mile

      • Exerting yourself physically will help you to master your body again.

   3. Practice deep breathing

      • Slow, deep breathing activates the vagus nerve, helping shift control from the amygdala.

   4. Deep clean your house

      • Clearing the clutter physically will clear the clutter mentally.

2. Rewire the Brain

   1. Journal your insights

      • Writing down thoughts and reflections helps process emotions and gain clarity.

   2. Visualize your ideal self

      • Take few minutes to see your ideal self in your mind. How do you look, talk, act?

   3. Set habits and goals

      • Set the daily and weekly actions you will take to reach your visualization.

3. Secure the Brain

   1. Dopamine detox: delete social media apps for 7 days

      • Eliminates cheap dopamine addiction.

   2. Start a 7-day sugar fast

      • This starves the amygdala by denying its cravings.

   3. Get 7+ hours of sleep for 7 days

      • Consistent, quality sleep strengthens cognitive function and emotional regulation.

Bonus tip: Mind games like chess can strengthen your prefrontal cortex to stay in control, helping you manage stress.

Consistency isn’t your problem—stress is. With these steps, you can break the cycle and take back control.

Start with one step today and watch how it shifts everything.