By Andretia “Dresha” Shaw
My Testimony
From the time I was five years old, anxiety and depression shadowed my life. My childhood was marked by trauma—molestation, sexual assault, neglect, and verbal abuse. I lived a nomadic existence, often feeling invisible, and by fifteen I had run away from home.
Even then, I was strong. I was a fighter. I learned to survive by being alone, by relying on my own resilience. For decades, I carried pain like an invisible backpack, pushing forward, determined not to let the world break me.
At fifty, after grand mal seizures brought on by stress and depression, I woke up in a hospital bed and realized I could no longer outrun my trauma. I had to face it, heal it, and take my mental health seriously.
“Pain has a way of catching up. Healing begins when we stop running.”
It was then I discovered a truth that changed everything: when your mind is stuck in the loop of rumination, sometimes the only way out is through your body. Move a muscle, change a thought.
Rumination in Chaotic Times
Rumination is when your mind gets stuck replaying the same worries, regrets, or fears—like a song on repeat. It feels like thinking will solve the problem, but instead it drains your energy, keeps you trapped in the past or future, and spirals into anxiety or sadness.
And today, rumination doesn’t just come from personal struggles—it’s fueled by the world around us. Political division, economic instability, and social unrest create a constant storm of uncertainty. The headlines scream, the arguments rage, and the chaos seeps into our thoughts.
“We can’t control the chaos outside, but we can control how we respond inside.”
Tools for Breaking the Cycle
Limit the News Cycle
Choose specific times to check updates instead of scrolling endlessly. Protect your mental space.
Ground Yourself in Movement
When the world feels unstable, walking, stretching, or even cleaning a room reminds you that you can create order.
Write What You Can Control
List three things you can influence today—small actions that matter. This shifts focus from global chaos to personal agency.
Practice Micro-Acts of Care
Water a plant, cook a meal, or help a neighbor. These small acts restore balance and remind us of community.
Breathing & Presence
Inhale deeply, exhale slowly. Anchor yourself in the present moment when the future feels uncertain.
Connect, Don’t Isolate
Reach out to friends, family, or community groups. Shared resilience is stronger than solitary worry.
Moving Forward in Unrest
The truth is, unrest will always exist—political storms, economic shifts, social battles. But your sanity doesn’t have to be hostage to the headlines. Every time you move a muscle, you reclaim your power from the chaos.
“You don’t have to solve the world’s problems to survive them. You just need to keep steering your own ship—one thought, one action, one breath at a time.”
Closing Encouragement
Your story, your body, your resilience—they are tools for survival. Rumination may try to trap you, but movement sets you free. In times of personal pain or global unrest, remember: Move a muscle, change a thought.
Author’s Note
Andretia “Dresha” Shaw is an illustrator, scholar, and writer whose work blends lived testimony with mythic storytelling. Having survived childhood trauma, neglect, and decades of resilience, she now channels her journey into motivational writing and creative projects that empower others to navigate chaos with clarity and strength. Her upcoming book series—including The Reckoning Series and Life According to Andre—explores themes of trauma, resilience, and legacy through narrative and art. Dresha also creates children’s books and coloring books that nurture imagination and joy. Through every medium, her mission is simple: to help others move forward, stay sane, and build lasting resilience in turbulent times.