Generational Trauma: Breaking the Cycle
The effects of trauma can be passed down through generations. This cycle of trauma makes its way through families and is known as generational trauma. It refers to the transfer of trauma and its emotional and psychological effects from one generation to the next. These ripple effects move from parent to child through behavioral patterns, emotional dysregulation, and unhealthy coping mechanisms. Generational trauma can manifest as learned or adopted behavioral patterns, or outlook. In this way, it affects your personality, the way you parent, your relationships, and your world view and perspectives.
Causes of generation trauma include natural disasters, displacement, enslavement, systemic racism, war, oppression, and genocide. These all can leave lasting imprints not just on the people who experienced them, but also on their descendants. When ongoing trauma of this scale is passed down through families, it can worsen health problems, substance abuse, poverty, and lack of opportunity within the affected communities.
Trauma: From Parent to Child
Generational trauma is passed on from parent to child in various ways. Children look to a parent to gauge how they should react to something. If the parent responds in a dysregulated way, this is what they are modelling for their child. For example, a parent who is dealing with post-traumatic stress disorder (PTSD) may not be able to model a balanced worldview, healthy coping mechanisms, or emotional regulation. They may have trouble exhibiting healthy responses to a variety of stimuli. Their reactions may be either out of proportion, numb, or detached. Additionally, a parent suffering from trauma-related PTSD may be emotionally unavailable, disconnected, or unable to focus.
Epigenetics
Epigenetics is the study of how environment and behavior affects the way a person’s genes work. This plays a role in how trauma is transmitted down through families. Stress and trauma can change the way our genes operate, which can have an adverse impact on mental and physical health. When trauma is passed on, it can have a lasting effect on the mental wellbeing of a child.
Signs and Symptoms of Generational Trauma
Signs and symptoms include:
PTSD – flashbacks, intrusive thoughts, nightmares, anxiety, fear, being easily startled, trouble concentrating, mood swings, increase in risk-seeking behavior, withdrawing from others, feeling disconnected, distress when something reminds you of the traumatic event.
Trauma therapy is a recommended treatment for managing and recovering from symptoms of PTSD and trauma.
A disrupted sense of identity and belonging.
Dysfunctional relationship patterns.
Unhealthy or ineffective communication patterns.
Difficulties managing conflict.
Emotional suppression, avoidance.
Self-harm.
Substance abuse.
Causes of trauma can include:
Natural disaster
Physical, sexual, and emotional abuse
Death
Domestic abuse
Sexual assault
Terrorism
Combat or war
Unstable or unsafe environment
Neglect
Illness
Discrimination, racism
Affect of Generational Trauma on Physical Wellbeing
Some research shows that there is a link between generational trauma and immune system issues. Further, the chronic stress, anxiety, or depression that you may feel can lead to other health issues like chronic pain, diabetes, or heart disease.
Affect of Generational Trauma on Mental Wellbeing
People who are descendants of groups that experienced deep trauma have shown to be more at risk for mental health disorders. These can include anxiety, depression, and suicidal ideation. Additionally, generational trauma can result in low self-worth, a negative outlook on the world, and feeling hopeless or helpless. It can also result in problems with substance abuse.
When trauma within families has been left unaddressed, people find it harder to identify harmful patterns and behaviors. These unhealthy behavioral patterns can contribute to stress and difficulty with emotional regulation. Toxic family dynamics can cause chronic stress, which affects you in your daily life.
Breaking the Cycle of Generational Trauma
Develop an understanding
In order to tackle the trauma passed down in your family, you will need to figure out and understand where it comes from. This process will require that you and your family members communicate in a safe and honest manner. Try to avoid voicing judgment or criticism, and listen for the reasons and stories behind the trauma. The more (often) difficult conversations you have, the more you will uncover experiences and how your family has dealt with them. This will better enable you to understand your own experience of the trauma. This can be a triggering process, and it is a good idea to enlist the support of someone close to you that you trust.
Once you begin to have an awareness of the unhealthy patterns present, you will also be more aware of how they affect you. Additionally, you will become aware of how you perhaps contribute to, enable, or enforce these patterns.
Trauma therapy
Therapy, such as trauma therapy, is a treatment that can help you during this process. Trauma therapy can help mitigate the effects of physical, mental, and emotional trauma. It can help you process your emotions and give you the skills you need to manage your symptoms. It can also support you when you are going through the process of breaking out of generational trauma.
Family therapy, in addition to trauma therapy, can be helpful in working through and resolving familial trauma. It can support you and your loved ones in reconnecting with each other and forging more fulfilling relationships. Family therapy can provide guidance for navigating difficult conversations and for improving communication.
The role of BIPOC therapists
A BIPOC (Black, Indigenous, Person of Color) therapist can help you work your way through generational trauma. For many people, their generational trauma is connected to ethnicity or race, and involves oppression, genocide, or enslavement. A BIPOC therapist has knowledge of the intersectionality that often exists within the mental health issues of certain communities. For example, if you are seeking anxiety therapy for an anxiety disorder that stems from historic generational trauma, a BIPOC therapist will understand the nuances of your culture and background. They will approach your treatment with sensitivity to this and tailor your treatment accordingly.
Self-care
Remember to look after your physical and mental health through self-care practices that you enjoy and find simple to do. A few easy ways to look after yourself include:
Mindfulness and meditation
Journaling
Exercise
Eating well
Getting enough sleep
Reducing time spent on the screen and social media
Pursuing a hobby
Volunteering
Spending time with good friends
Spending time in nature – at a park, on a hike, or taking a walk
Boundaries
A part of healing and recovery is setting healthy personal boundaries. When you are working to deconstruct and process your generational trauma, you will have to ensure that your personal boundaries are communicated and enforced. For example, in order to break a harmful dynamic, you may have to say no at times. You may also have to establish new boundaries or draw your boundaries clearly. You may face some resistance or pushback when you do this.
Support groups
Try connecting with strong members of your community who may have experienced a similar type of generational trauma as you.
You can also join a support group, either online or in person. This can give you a sense of validation and belonging, and a safe space. Exchanging stories and experiences can show you that you are not alone. Spending time with a group of people who understand your struggle can be empowering.
When the Cycle is Breaking
How will you know if you are dismantling generational trauma? Below are some signs to look for.
Connection
You feel more connected to your loved ones. Your relationships have started to be more authentic and meaningful. Generational trauma is often steeped in secrecy, and people may avoid broaching certain topics altogether. You know you are on the path to healing when you and your loved ones end the secrecy and silence.
Self-awareness and Emotional expression
As you go through this process, you will gain greater self-awareness. This will lead you to question your own patterns, behaviors, and emotional responses. Reflecting on your reactions and triggers enables you to understand how generational trauma has influenced your life and the way you live it. In time, you are able to express, explore, and talk about your feelings. You are able to recognize the emotions as they come and also what is triggering them.
Less withdrawal
You are less withdrawn from others and do not feel the need to isolate yourself as much. You start spending more time in the company of others.
Trust
Since you begin to trust yourself more, you also are more accepting of others and of extending your trust to them. This is also related to a shift in your worldview – your outlook will be less cynical and more open.
Open to change
You are less resistant to change and are better able to adapt to it.
Managing fears
Your fear of change and the unfamiliar is reduced. You are better able to face your fears and challenges with confidence.
Seeking support
You reach out for support in the form of therapy or counseling. Acknowledging that you need help and guidance is a large step towards your recovery and healing. Additionally, by taking this step, you are showing up for yourself, stepping out of a victim mindset, and taking ownership of your wellbeing.
Living Authentically
While trying to manage the effects of generational trauma, you may use survival mechanisms and coping strategies that are not in sync with your authentic self. As you mitigate the effects of generational trauma, you begin to uncover your true morals and aspirations. You work on living a life that is in alignment with your authentic self, beliefs, and values.
Empathy and letting go
As you and your loved ones open up, communicate, and gain a better understanding of the trauma carried in your family, you may start to feel empathy for the generations before you. This may take some time, but eventually you will realize that they were also dealing with trauma and were victims of circumstance. Reaching this stage empowers you to let go of the anger or blame you may be carrying.
Trust Mental Health has a team of BIPOC therapists in California. Our therapists speak over 16 languages between them. We strive to offer affirmative and inclusive care, and believe in the importance of intersectional wellness. We offer various types of therapy, including family therapy, therapy for teens, and trauma therapy, all over California. We are able to see our clients both in-person and online, via telehealth. Contact us today for a free 15 minute consultation. We will match you with a therapist that best meets your unique needs.
FAQs
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Generational trauma, also known as ancestral, historic, or intergenerational trauma, refers to the transmission of psychological and emotional wounds and stressors from one generation to another. It can result from experiences such as war, colonization, slavery, discrimination, and other forms of systemic or interpersonal trauma.
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Generational trauma can be transmitted through various mechanisms, including family dynamics, cultural practices, and even genetic predispositions. Traumatic experiences and their effects can shape family beliefs, behaviors, and patterns, which impacts subsequent generations.
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Signs of generational trauma can manifest in various ways, including anxiety, depression, substance abuse, and relationship difficulties. It can also present in patterns of behavior that mimic or perpetuate the trauma experienced by previous generations.
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Healing generational trauma often involves seeking trauma therapy. This helps you acknowledge, identify, and process the trauma. Trauma therapy can give you the strategies you need to manage and cope with your symptoms.