Overview of the upcoming book

Meet Frank Lee—successful Regional Sales Director, devoted father, churchgoer—who should have it all together. Instead, he is racing through life with a pounding heart, shallow breathing, and the growing realization that he is becoming someone he does not recognize. When his daughter points out that he has checked his phone four times during dinner, Frank faces a devastating truth: he has lost control of his own responses.

“From Overwhelmed to Overcoming” reveals the only stress-reduction system that combines cutting-edge neuroscience with 2,000-year-old biblical wisdom to create lasting change in just seven steps. The CAPTURE Mindfulness Model provides a practical, faith-integrated framework that transforms how readers respond to life’s pressures while deepening their relationship with God.

The CAPTURE Mindfulness Model helps bring two key pieces of biblical wisdom to life and connect them to the field of neuroscience.

  1. “We demolish arguments and every pretension that sets itself up against the knowledge of God, and we take captive every thought to make it obedient to Christ” (2 Corinthians 10:5, New International Version, 1973/1997).

  2. “Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—His good, pleasing and perfect will” (Romans 12:2, New International Version, 1973/1997).

The Capture Mindfulness Model synthesizes key phrases from both passages to form the foundation of the CAPTURE framework: “CAPTURE Your Thoughts and Transform Your Mind.”

Based on Capture Your Thoughts—Recognize negative thought patterns before they control you; Be Aware of Emotional Activation—Identify your triggers and early warning signs; Pause Negative Emotions—Use the crucial gap between stimulus and reaction; Transform Your Thoughts—Reframe negativity through gratitude and truth; Understand Others—Develop empathy and emotional intelligence; Respond vs. React—Choose intentional responses over habitual reactions Engage with Positive Intent—Align actions with values and purpose.

Introduction to key themes: stress, burnout, faith-based mindfulness

Frank’s story represents a hidden crisis affecting millions of Christians today. Recent research reveals that “77% of employees experienced work-related stress in the past month” (2023 Work in America Survey-Workplaces as Engines of Psychological Health and Well-Being, 2023, p. 4), while “79% of employees experienced work-related stress in the prior month, 32% reported emotional exhaustion, 36% experienced cognitive fatigue, and 44% reported physical fatigue” (Abramson, 2022, para. 3).

Behind these statistics are capable, caring believers trapped in reactive patterns that are destroying their health, relationships, and spiritual vitality.

The Apostle Paul explains the problem the book addresses this way: “I do not understand what I do. For what I want to do, I do not do, but what I hate, I do” (Romans 7:15, New International Version, 1973/1997). When people are stressed and feeling burned out, they are prone to shorter fuses and to react in counterproductive ways; when triggered, negative emotions like fear and anger lead to defensiveness, arguing, blaming, and other counterproductive habitual reactions. People often regret their actions, and as a result, they may not always present themselves as their best selves.

When it comes to science, neuroscientist Daniel Siegel “calls this ‘flipping your lid’ the evolutionary fight-or-flight response that helped our ancestors survive physical threats, but it often backfires in modern workplaces and social situations” (Siegel, M.D, n.d, para. 21).

Romans 7:15 expresses the universal struggle of knowing what is right to do but not doing it when we encounter an emotional trigger. Paul describes his internal struggle in a way that mirrors modern psychological understanding of brain function. Our subconscious responses, emotional impulses, and habitual behaviors often overpower our conscious intentions, thoughtful decisions, and human nature, leading us to do things we later question, even though we knew better (Todd et al., 2012, para. 1).

The Solution—Countering the Inner Critic

In Proverbs, Solomon offers this powerful piece of wisdom: “Above all else, guard your heart, for everything you do flows from it” (Proverbs 4:23, New International Version, 1973/1997). He tells us that what goes on inside our hearts and minds is incredibly important because it shapes everything we do. Solomon understood that our thoughts and emotions are not just private experiences—they are the driving force behind our actions and decisions.

When we pay attention to what is happening in our inner world and take care of our emotional well-being, we are actually taking control of the direction our lives will go. Our intentional cognitive reframing from self-criticism to gratitude and trust helps us stay connected to God continuously.

This elevated perspective serves as our anchor, enhancing self-awareness. Increased self-awareness enables emotional regulation, the ability to observe and capture thoughts, reframe them with gratitude or positive thoughts, and replace reactive, counterproductive behaviors with more productive ones, such as active listening, empathy, compassion, or problem-solving skills, introduced in the book as relationship-building choices.

Stress Reduction and Emotional Regulation

Studies demonstrate health benefits in both the phenomenological and neuroscientific study of mindfulness. Prayer exhibits strong parallels to meditation and mindfulness, both in behavioral and psychological measures. Similarities include mental quiescence, introspection, and the routine practice of observation (Larrivee & Echarte, 2017, para. 1).

This evidence aligns with Paul’s teaching to “give thanks in all circumstances” (1 Thessalonians 5:18). Our connection with God enables us to maintain both physiological and spiritual readiness to respond peacefully, rather than react with counterproductive behaviors to emotional triggers, and to remain in a state of calmness, rather than stress.

Biblical Wisdom Meets Modern Science

Building on Biblical wisdom, the following provides excerpts from neuroscience research, social science research, and thought leadership that demonstrate how Biblical wisdom meets modern science to help people reduce stress and burnout and improve work-life balance and emotional intelligence:

  • Contemplative Prayer as Mindful Awareness:
    • Research by Dr. Caroline Leaf reveals that engaging in 12 minutes of focused prayer for eight weeks significantly enhances brain functions related to compassion and social relationships. The evidence suggests that ongoing prayer serves as a spiritual anchor, helping us avoid feeling overwhelmed (DiSanto, n.d., para. 11).
    • A study in Frontiers in Human Neuroscience demonstrated that individuals who frequently pray exhibit better performance in neurofeedback than those who pray infrequently, due to increased self-regulation of brain activity (Kober et al., 2017).
  • Countering the Inner Critic: Neuroscience of Thought Transformation
    • Neuroscience research reveals effective strategies for transforming negative thought patterns to manage the inner critical voice. Current neuroscience studies validate your approach to transforming internal dialogue through gratitude rather than criticism.
    • Here’s how Dr. Nicole Werling breaks it down in this post. Your inner critic voice manifests as “automatic negative thoughts,” fueled by core beliefs about yourself, such as “I am not good enough” or “people can’t be trusted.” These beliefs inform your self-talk. The use of cognitive reframing involves starting to “reality check” your negative thoughts rather than believing them outright. When your inner critic activates, pause and ask, “Wait a minute, is this true? What is the actual evidence?” (Schaffner, Ph.D., 2020, paras. 20, 22, 24, 59). These questions directly align with the biblical principle in 2 Corinthians 10:5, which emphasizes “taking captive every thought.”

Stress Reduction and Emotional Regulation: Parasympathetic Activation

The connection between continuous prayer and physiological regulation remains robust, supported by extensive scientific research. Dr. David Spiegel from Stanford University reveals that prayer activates deep brain regions such as the medial prefrontal cortex and posterior cingulate cortex, while research shows prayer and meditation produce brain chemicals that improve mood, including oxytocin (Spector, 2025).

  • Loving-kindness meditation alters the strength and duration of beta and gamma brain waves in deep limbic regions, such as the amygdala and hippocampus. According to Mount Sinai research, which uses advanced invasive neural recording techniques, these regions play a role in mood disorders like depression and anxiety (Maher et al., 2025, paras. 1-2; 32).
  • A 2024 systematic review confirmed that mindfulness meditation induces neuroplasticity, increases cortical thickness, reduces amygdala reactivity, and improves brain connectivity, leading to improved emotional regulation and stress resilience (Calderone et al., 2024, para. 1).

The foundational work of Daniel Goleman in emotional intelligence establishes a framework that aligns with your Biblical integration approach. Goleman demonstrates how the amygdala triggers emotional responses that control the prefrontal cortex while leading to being “emotionally hijacked,” yet the prefrontal cortex can control these emotions by suppressing amygdala activity using mindfulness and meditation strategies (Murphy, 2022, para. 1).

Research conducted by Daniel Goleman and Richard Boyatzis has demonstrated that emotional intelligence plays a crucial role in business and the overall well-being of employees. Research has shown that “emotionally intelligent leaders improve both behaviors and business results and have an impact on work team performance” (Coronado-Maldonado & Benítez-Márquez, 2023, para. 1).

Knowing the Scriptures teaches us why it is crucial to discipline our thoughts. The verses highlight that by mastering our thoughts and renewing our minds, we can choose the behaviors we wish to exhibit and avoid reacting.

Chapter Outline

Introduction: The Hidden Crisis – Why capable people feel out of control

Part I: Understanding the Problem

  • Chapter 1: Breaking Point – Frank’s story reveals the cost of reactive living
  • Chapter 2: Rewiring the Mind – Neuroplasticity meets biblical transformation
  • Chapter 3: The Mindfulness Menu – 15 practical strategies beyond meditation

Part II: The CAPTURE Method

  • Chapter 4: Finding Your Divine Compass – Purpose and values as stress antidotes
  • Chapter 5: Mindful Leadership – Leading others from a centered place
  • Chapter 6: The Mindfulness-EQ Connection – Building emotional intelligence

Part III: Essential Relationship Skills

  • Chapter 7: Mindful Active Listening – The foundation of healthy relationships
  • Chapter 8: Problem-Solving Discussions – Collaborative solutions that reduce stress
  • Chapter 9: Clear Agreements – Preventing conflicts through the 4Ws framework
  • Chapter 10: Conflict Resolution – Transforming tension into growth opportunities
  • Chapter 11: Constructive Confrontation – Accountability with compassion

Part IV: Transformation and Legacy

  • Chapter 12: From Fear to Faith – Neurological transformation through spiritual growth
  • Chapter 13: Exemplary Leadership – Creating cultures of well-being
  • Chapter 14: From Transformation to Legacy – Living your CAPTURE calling


 Supporting quotes, summary of themes, and updates

“We can let the ordinary habits of the mind fly the plane and then, when we get there, stress and tension show up to see us to our regular destination. Alternatively, we can redirect our attention, and we can retrain our minds to experience a more optimal state of well-being” (Langshur & Klemp, Ph.D., 2016, p. 33).

Steven Covey

  • Seek first to understand, then to be understood. This principle is the key to effective interpersonal communication.
  • Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.

Daniel Goleman

On Emotional Intelligence and Mindfulness

  • Emotional intelligence begins with awareness of our feelings and the feelings of others. Mindfulness offers a direct route to awareness.
  • The emotional mind reacts to the present moment as though it were the past, applying the imprint of the past to the reality of the present. The rational mind makes these crucial distinctions. Mindfulness helps us step back and see clearly.
  • Mindfulness is about being fully awake in our lives. It is about perceiving the exquisite vividness of each moment.
  • The act of paying attention to what is going on in our minds, without getting carried away by it, builds the mental muscle of self-awareness—a core component of emotional intelligence.

Travis Bradberry

On Emotional Intelligence 2.0:

  • Emotional intelligence is your ability to recognize and understand emotions in yourself and others, and your ability to use this awareness to manage your behavior and relationships.
  • The physical pathway between the rational and emotional centers of the brain must be strong in order for the two to communicate effectively. The more you use this pathway, the stronger it becomes.
  • Self-awareness is the foundation of emotional intelligence. You cannot manage what you do not understand.

Jeanne Segal

On Emotional Intelligence and Mindfulness:

  • Emotional intelligence is the ability to connect with others in ways that draw people to you, send a clear message, and motivate others to respect and value your leadership.
  • Mindfulness is moment-to-moment awareness. It is the ability to pay attention to what is happening right now without being overwhelmed by what is going on around you or swept away by your emotions.
  • When you are mindfully aware, you can choose how to respond to challenging situations rather than having a knee-jerk reaction.

Brené Brown

On Vulnerability and Mindfulness:

  • Mindfulness means being present in the moment without judgment. It’s about observing our thoughts and feelings without getting caught up in them.
  • Shame resilience is the ability to practice authenticity when we experience shame, to move through the experience without sacrificing our values, and to come out on the other side of the shame experience with more courage, compassion, and connection than we had going into it.
  • Vulnerability is not winning or losing; it is having the courage to show up and be seen when we have no control over the outcome.
  • We cannot selectively numb emotions. When we numb the painful emotions, we also numb the positive emotions.

Jon Kabat-Zinn

Foundational Mindfulness Quotes:

  • Mindfulness is about being fully awake in our lives. It is about perceiving the exquisite vividness of each moment.
  • Mindfulness is paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.
  • You cannot stop the waves, but you can learn to surf.
  • Meditation is not about getting anywhere else. It is about being where you are and knowing it.

Thich Nhat Hanh

On Present Moment Awareness:

  • The present moment is the only time over which we have dominion.
  • Mindfulness is the miracle by which we master and restore ourselves.
  • Breathing in, I calm body and mind. Breathing out, I smile. Dwelling in the present moment, I know this is the only moment.