History repeats itself, but only until we break the cycle. The events that define our parents, grandparents, and ancestors may have made us who we are, but do not need to define our lives.
Breaking free from these cycles means addressing generational trauma, the ripples of past experiences passed down though generations, and still affecting our lives today. It occurs when survivors of tragedies, war, natural disasters, or any other event that can cause trauma pass trauma on to their children and grandchildren.
Generational trauma is a new concept, but growing evidence suggest it is real. Researchers first documented the phenomenon in 1966 when the grandchildren of holocaust survivors were referred to psychiatrists at a rate 300% higher than the general population. The discovery has added weight to many people’s personal stories and led to more research into how generational trauma works to identify symptoms, treatments, and how to cope with generational trauma.
Generational trauma creates symptoms of trauma in people who have not directly experienced the events. It's hard to know for sure how many generations trauma can be passed down through, but researchers have speculated it can be at least three or four generations. Some stories of people who have identified their generational trauma suggest it could be more.
While there are traumatic events somewhere in all our family trees, not everyone will experience generational trauma. A World Health Organization (WHO) surveys suggest that 70% of people will experience a traumatic event in their lifetime, yet only around 5% will develop lasting PTSD symptoms.
Transmission of generational trauma is also something we are just beginning to understand. Research suggest hearing stories of trauma from parents, a desire to compensate for their parent's struggles, sharing similar environments with their parents, and learning socially from parents could transmit the trauma.
Generational trauma looks and feels like the symptoms of a traumatic event. From sleepless nights, to mood swings and depression, to upset stomachs and headaches, trauma expresses itself in many ways. Conditions like PTSD, depression, anxiety, schizophrenia, autism, and substance abuse have all been attributed to trauma.
Trauma symptoms don't guarantee generational trauma, but they can be clues that bring people to explore their family tree. There is no official diagnosis for generational trauma in the DSM, Western psychology's official book of diagnosable conditions.
Trauma can be something that happens, through physical, emotional, or sexual abuse, witnessing a catastrophic event, being bullied, experiencing racism, losing a parent or guardian, or many other things. Trauma can also be what didn't happen such as neglect, not having basic needs like food and shelter met, or experiencing financial hardships. Many things can lead to trauma.
Traumatic events trigger fear, anxiety, sadness, anger, and despair that can cause mental and physical complications later on if they are not dealt with. The body has instinctive responses to stressful and dangerous systems. These responses trigger the nervous system to send messages throughout the body, directing it to respond to any perceived and real threats.
Big events, like a car crash or fight, can create intense reactions that can make it hard for the body to find balance. Repeated traumatic events like hunger or sexual abuse can cause dysregulation to such a degree that daily life becomes a huge challenge.
The effects of trauma are more pronounced with children, although adults can also be traumatized, too. Research suggests transmission of generational trauma may be different between the mother and father, with some studies showing differences between genders. The trauma of pregnant mothers has been connected to generational trauma, as changes to the uterine environment affect the unborn child. Others have suggested that fathers may pass generational trauma through their sperm, although a solid scientific explanation for how the trauma is transmitted remains unclear.
Critics have debated if generational trauma is real and particularly whether it can be transmitted through genes. Trauma doesn't alter DNA, but according to epigenetics which studies how genes express themselves, traumatic experiences can change how genes are active.
Genes can be turned on or off through a process known as gene regulation. The expression of specific genes can create certain effects on the body, such as an increase of certain diseases, physical characteristics, personality, and countless other functions. In the context of generational trauma, Dr. Rachel Yehuda has documented the activation of certain genes linked to anxiety in holocaust survivors.
Transmission is a bigger question, though. Through the study of epigenetics using data from animal models, more light is being shed on mechanisms of gene expression being transferred between generations.
The human genome is sometimes regarded as fixed. However, some researchers have stated that it is possible to experience genetic changes in adulthood from generational trauma. One paper highlighted alterations of gene expression in rats who were subjected to stresses, with measurable effects on behavior.
Breaking the cycle of generational trauma is possible, even if science isn’t clear on how it all works. People are capable of incredible change, and many stories of healing after understanding generational trauma exist.
The first step to healing from generational trauma is identifying it. It might seem incredible to think that the sleepless nights you can't explain, strange intrusive thoughts, or the prolonged depression are struggles from another's life and not your own.
Digging into your family history opens the door to rooting out a traumatic event. Talking to parents, caregivers, siblings, extended family, neighbors, and generally being a detective to uncover as much of the past as possible will bring valuable context to our current situation, even without discovering a specific trauma.
There are many ways to investigate and learn about your family and perhaps understand any trauma that has been passed down. Below are useful tools for exploring any potential inherited trauma.
When searching for generational trauma, it may be helpful to create a genogram which serves as a map of family relationships.
Unlike a family tree, a genogram contains more detail about family dynamics, such as education, occupations, illness, interests, social circles, life events, and perhaps the traumas of your relatives.
Mapping out all the relationships in your family can put pieces together family dynamics and why things are the way they are.
Family Constellations are a modality that can help you interpret family dynamics and perhaps understand why a family and its individuals behave the way they do.
Working with a facilitator, a group of people who can act as your family will be gathered. The facilitator guides the session, playing out certain scenes from your life. This can help recognize any hidden patterns by directing your "family" and seeing how they react. Therapists can add their own insights and often the whole experience is cathartic.
Talking with a trusted therapist can be transformative. Family therapy may be useful and the Internal Family System (IFS) approach has a strong focus on family dynamics that might be beneficial.
When words alone aren't enough, somatic (body-focused) therapies can achieve a different kind of understanding. Somatic therapists can help you tune into body sensations, gain insight into their source, and potentially process trauma.
Other therapies worth investigating are play, art, music, theater, horticulture, and equine therapy. Being creative or interacting with the natural world can touch on behaviors that a conversation could otherwise miss. So it's important to experiment until you get results.
Families are full of social dynamics that shape our behavior. Interacting with people in a safe, facilitated, and supportive environment can help us learn to communicate our needs and wants and connect with others.
Group therapy, communication workshops, and trauma-focused retreats are options for exploring the dynamics created from generational trauma.
Psychedelics and plant medicine are powerful tools for connecting to past events in our lives, our parents' lives, and even ancestors. As powerful and somewhat unpredictable tools, psychedelics are best done with trained facilitators, therapists, or experienced shamans in places where they are legal.
Some of the more common psychedelics that people use to process generational trauma include MDMA, psilocybin, ayahuasca, San Pedro, peyote, and many others. If you choose to work with psychedelics be sure to take lots of time to prepare for the experience and integrate it afterwards.
Healing from generational trauma may not be a quick or easy process, but the benefits worth it. Sometimes the strong feelings can make it seem like we are moving backward so having support is essential. It is also important to take care of yourself and learn to cope with the symptoms of trauma.
Responses to trauma will be ever-changing, and progressing forward will include overcoming many challenges to develop healthy coping mechanisms. Self-care is foundational to healing and can take whatever form works for your situation and preferences.
You don’t have to do it alone. Family, friends, community, and professionals are essential pillars of support.
Research has shown that those who disclose and reach out for support after experiencing a traumatic event have a lower risk of developing PTSD.
Let people you care about know what you are going through because they want to help.
Feeling healthy makes everything in life easier. Eating well, exercising, and sleeping well support the body and mind through the stages of working through trauma.
Plan meals, schedule exercise time, and take steps to optimize your sleep. Include others in your health goals and step up for manageable challenges while prioritizing fun, enjoyment, and deep rest.
The body is complex, made up of interlocking systems, and improving physical health will spill over into other areas of life for compounding rewards. Not relying on alcohol or drugs to feel better is also key to long term success.
Traumatic events take enough of a toll on one's life, even without the extra stresses of work, family, finances, personal conflicts, or the ups and downs of life.
Small stresses can pile up so identifying where in your life you have the power to make small changes can help lower the overall stress load.
Easy actions like making lists and taking more breaks can help lower overall stress. Having difficult conversations or creating a budget for our finances can bring life into a more balanced and manageable place.
Wellness is popular for a reason. Activities like yoga, meditation, breathwork, massages, and many others can work on a holitistic level to help improve multiple aspects of health.
There is an endless menu of wellness options these days, from tai chi to float tanks to reiki. Experiment and see if something resonates with your lifestyle and personality.
Some activities incorporate spirituality and energy work, while others can be grounded in science and human optimization. Get curious and see what works for you.
Asking for help and talking about your experiences with a health professional who understands what you're going through is always a great option.
A good therapist or trauma-informed coach will make you feel safe and understood. They can help you speak more freely by having time dedicated to process the trauma or by simply making life easier to cope with. Mental health professionals can also help identify triggers and emotions associated with traumas.
Can You Inherit Trauma From Your Parents?
Evidence and anecdotes suggest that parents can transmit symptoms of trauma to their children.
For example, parents with PTSD are more likely to have kids with higher rates of anxiety or depression compared to those who don't. This could be achieved through learned behaviors or genetic transmission.
Can Generational Trauma Affect Your Health?
Emerging research points to generational trauma having effects on mental health.
For example, generational trauma carried by holocaust survivors has been documented to lead to increased psychiatrist visits.
Trauma has been linked to a wide variety of mental and physical health disorders.
What is Collective Trauma?
Collective trauma occurs when a large population, such as the Jewish people during the Holocaust or African people during enslavement, experiences trauma.
Other examples include colonialism, apartheid, segregation, and residential schools.
Witnessing the destruction of land and sacred sites can also be a source of collective trauma, which can be passed through generations.
Some, like First Nations in Canada, have found strength and cultural revival in overcoming traumas.
What is the Best Therapy for Generational Trauma?
The best therapy is the one that works.
Many academic sources recommend approaches like Cognitive Behavioral Therapy or Exposure Therapy; however, these may only be suitable for some.
Identifying and healing from generational trauma may mean thinking outside the box and finding other ways to manage it such as the options discussed in this blog post.