Quick answer: When stress piles up, it can feel like one unbeatable giant. The Bible story of David and Goliath offers a simple pattern for handling it: name every piece of the problem (the “ands”), identify the strength or resource you already have (the “but”), then take one deliberate action (the “therefore”). Breaking a problem into its parts — rather than facing it as one overwhelming mass — is what stops stress from becoming a breakdown.
Contents
- What does “break it down before you breakdown” mean?
- Why does stress feel so overwhelming?
- What can David and Goliath teach us about handling stress?
- How do you actually break down an overwhelming problem?
- What is your Goliath?
- Quotes to consider
- Questions to reflect on
- Frequently asked questions
What does “break it down before you breakdown” mean?
It means tackling stress the way you’d eat something too big to swallow whole — in pieces, one at a time. Rather than facing a problem as one giant, immovable mass, you separate it into its individual parts, deal with what’s actually within your control, and take one small action instead of freezing under the weight of the whole thing.
Why does stress feel so overwhelming?
Stressful times can feel like a massive avalanche of pressure. The key word there is feel — you have a feeling of living in the overwhelming shadow of something that could crush you, even when, broken into parts, each individual piece is manageable.
I recently sat with someone whose problems had built into an overflowing river of complaints. It took her an hour to lay it all out — the fear, anger, sadness, frustration, and plain tiredness that come from not being heard for a long time. I think she hoped I had a magic prayer wand I could wave to make it all disappear.
Instead, I suggested we break it down together, before she had a breakdown. Then I told her a Bible story: the story of David and Goliath — a young shepherd taking on a seasoned warrior. It’s a story about a small person facing a huge threat, and it holds a pattern for how to handle overwhelming stress.
What can David and Goliath teach us about handling stress?
The narrative in 1 Samuel 17 follows a clear three-beat pattern — and, but, therefore — that maps directly onto how stress builds up and how it can be broken back down.
The “ands”: how problems pile up
When you’re in a stressful season, there are a lot of “ands.” This problem and that problem, this situation and that issue, this crisis and that one on top of it. The Goliath story is full of them too:
- A fearful king,
- and a large hostile army facing the Israelites,
- and an intimidating warrior challenging them,
- and no one brave enough to fight,
- and dismay,
- and terror.
Notice how the “ands” keep stacking until you lose sight of each individual piece — it all merges into one HUGE PROBLEM. Naming each “and” separately is the first step to shrinking it back down to size.
The “but”: finding your counter-strength
Against all of that stood a teenage boy named David, visiting his brothers at camp. But he’d trained himself fighting off lions and bears. But he knew how to handle a slingshot. But he knew how to pick stones for aerodynamic accuracy. But he knew exactly where Goliath’s weak spot was. But he knew his God. But he knew how to break an overwhelming problem into its parts and act. He was dismissed as too young — but he had a “but” of his own.
For every problem that feels overwhelming, there is a “but” — some resource, skill, faith, or support you already have, even if it doesn’t look like much next to the size of the problem.
The “therefore”: taking action
This is where it turns into movement. Therefore David drew on the confidence he’d built facing lions and bears. Therefore he rejected the king’s armour, which wasn’t suited to him. Therefore he chose five smooth stones. Therefore he prayed. Therefore he narrowed his focus to one precise target. Therefore he overcame.
David went in with the strength that he had — the same instruction Gideon was given (see Three Bible Verses to Reassure You When You Feel Stressed). He didn’t wait to be someone else, or to have different resources. He acted with what he actually had.
How do you actually break down an overwhelming problem?
Much of the stress we carry can feel like a Goliath, but it can be broken down into smaller and smaller components. At times, that means getting pragmatic about your own situation:
- What is in my control, and what is not?
- What can I do, and what do others need to do?
- What am I responsible for, and what am I not responsible for?
Sorting a problem into manageable chunks lets you tackle each part in bite-sized pieces — as the saying goes, “how do you eat an elephant? One bite at a time.” (For a practical worksheet version of this, see Little by Little: How Small Steps Can Topple Your Biggest Giants.)
What is your Goliath?
What taunts you right now? Is there something that feels too big and too loud to cope with? Break it down before it breaks you down.
Quotes to consider
- “A goal without a plan is just a wish.” — Antoine de Saint-Exupéry
- “The way to get good ideas is to get lots of ideas and throw the bad ones away.” — Linus Pauling
- “Before you get anything else, get organized. It will always save you time and trouble and unnecessary anger.” — David Riddell
Questions to reflect on
- Thinking of a situation you’re facing, what are its individual parts?
- What is a “Goliath” to you right now?
- What are the “buts” in your life — the strengths, support, or faith you can lean on?
Frequently asked questions
What does “break it down before you breakdown” mean?
It’s a way of handling stress by separating a big, overwhelming problem into its individual parts and dealing with each one in turn, rather than trying to cope with the whole thing at once as a single mass of pressure.
How do I stop feeling overwhelmed by stress?
Start by listing out the individual stressors that are stacking up, rather than treating them as one giant problem. Then sort each one into what’s within your control and what isn’t, and take one small, deliberate action on something you can actually influence.
What does the story of David and Goliath teach about mental health?
It models a pattern of naming the full scale of a threat honestly (the “ands”), recognising the resources and strength you already have (the “but”), and then taking focused, decisive action (the “therefore”) — instead of freezing or being overwhelmed by the size of the problem alone.
Is it okay to ask for help when stress feels too big?
Yes. Even David didn’t fight alone — he drew on skills built through community and mentorship, and on his faith. Naming your stress out loud to someone else, as the woman in this story did, is often the first step in breaking it down. (See Is the Load Too Heavy? Watch With Me.)
Written by Barry Pearman
Barry Pearman is a writer, coach, online pastor, and course creator with a background supporting people through mental health challenges, and a passion for the intersection of Mental Health and Spiritual Formation. Turning the Page exists to offer a grace-filled path to mental wholeness through faith-rooted, practical resources.
Related reading
- Little by Little: How Small Steps Can Topple Your Biggest Giants — Stop feeling overwhelmed by life’s “giants.” Learn how small, intentional actions and a simple problem-solving sheet can reduce anxiety.
- 5 Steps to Take When the Panic Button Has Been Pushed — When the panic hits you need to have a plan. 5 Steps to take when the Panic button has been pushed
- When the Stress is Too Much — Learn how to identify personal breaking points, break down heavy emotional loads, and manage daily life stressors before they overwhelm you.
- Are You Trying to Control the Uncontrollable? — Stop stressing over what you can’t change. Learn to let go of control, focus on your inner circle, and find peace in your own response.
- Fight, Flight, or Freeze. There Is a Mental Health Invite Underneath. — When stressful situations come we have a choice to either fight, take flight, or freeze. But underneath there is an invite to grow and drop the mask of the false self.
- Is The Load Too Heavy? Watch With Me — When the load of life is too heavy, you don’t have to carry it alone. Learn the power of “watching with” someone in their darkest hour.
