Growing up, I always felt like I was carrying more than my fair share of emotional weight. At first, I chalked it up to normal family drama – until I started noticing patterns that felt bigger than me. It was as if I were lugging around an invisible suitcase, packed not just by my own experiences but by those of my ancestors. I didn’t know what was in it, but it was heavy, and every so often, something would spill out—leaving me scrambling to figure out how to clean it up.
If this resonates, you’re not alone. This isn’t just your imagination. It’s what we call generational trauma. The good news? Once you recognize it, you can start the process of healing. So let’s break this down, understand what it is, and talk about how to finally put that suitcase down.
What Is Generational Trauma?
(Loyola Maroon, 2022)Generational trauma, sometimes called intergenerational or transgenerational trauma, refers to the ripple effects of traumatic experiences carried from one generation to the next. Even if you didn’t personally experience the original events—like war, systemic oppression, or family-specific abuse—the emotional and psychological impacts can still find their way into your life [1].
For example, someone whose family survived war, discrimination, or systemic oppression might inherit not only stories and habits but also the emotional weight and coping mechanisms from those difficult times. Over time, these patterns become ingrained in the family dynamic, creating a cycle that can feel almost impossible to escape.
How to Spot Generational Trauma
The tricky thing about generational trauma is that it doesn’t always announce itself. Its symptoms can show up in ways that seem unrelated, like [3]:
- Persistent anxiety or depression
- Challenges forming healthy relationships
- Substance abuse or addictive behaviors
- Difficulty regulating emotions
- Low self-esteem
- Hypervigilenace
- Physical symptoms with no clear medical cause
If you’ve ever felt like you’re carrying emotional baggage that isn’t entirely yours, you’re not imagining it. It often hides under layers of “that’s just how our family is” or “this is how I’ve always been.” Recognizing these patterns is the first step toward breaking the cycle.
Where Does Generational Trauma Come From?
Generational trauma often has roots in major historical or personal events:
- Historical events: Wars, slavery, colonization, or genocides
- Systemic oppression: Racism, discrimination, or forced assimilation
- Family-specific traumas: Abuse, neglect, or the loss of a loved one
- Cultural displacement: Loss of traditions, language, or community
Trauma can be handed down in different ways – it can alter behaviors, coping mechanisms, and even biological processes, thanks to epigenetics. Sometimes it's about how you were raised—parents who endured trauma might struggle to create a stable emotional environment. Sometimes it’s even biological—recent studies are looking into how trauma changes gene expression, possibly impacting generations to come [4].
The Role of Epigenetics in Generational Trauma
It turns out that our generational trauma isn’t just about learned behaviors or family dynamics – it’s in our biology. Enter epigenetics, the study of how gene expression can be influenced by life experiences without altering the actual DNA sequence. Think of it as a biological ripple effect, where trauma can tweak how our genes “switch on” in response to stress.
A study published in Translational Psychiatry explored these effects within American Indian communities. Researchers found that childhood trauma was linked to changes in genes tied to stress response and immune function. These weren’t limited to those who directly experienced trauma. They showed up in their children too, suggesting a biological mechanism for the transmission of trauma effects.
In the context of generational trauma, these epigenetic changes can heighten sensitivity to stress, making later generations more prone to stress-related disorders. While these changes might make someone more vulnerable, they don’t determine their future. Environmental factors, personal choices, and active healing work—like therapy and building resilience—all play significant roles in an individual's mental health and well-being.
How Generational Trauma Manifests
Here’s where it gets personal. Generational trauma can impact everything from the way we see ourselves to how we interact with the world.
For instance, in Japanese and Vietnamese communities, the impact of war has reverberated through generations. In Okinawa, the Battle of Okinawa during World War II left deep scars on the population. These wounds manifested in subsequent generations through cultural rifts, such as families disowning members who married Americans. The trauma also influenced attitudes towards divorce, leading some individuals to endure difficult marriages due to cultural pressure. This illustrates how historical traumas can shape family dynamics and personal decisions across generations.
Similarly, Indigenous populations still bear the psychological scars of colonization and forced assimilation. African Americans, generations later, still face the effects of systemic racism and violence that continues to impact their mental health and well-being. These are stark reminders of how trauma can echo through time [5].
But it’s not just about big historical moments. If your family has a pattern of emotional unavailability or conflict, it could be linked to trauma that hasn’t been addressed.
How Do We Heal Generational Trauma?
Healing doesn’t happen overnight—it’s a process that requires self-awareness, commitment, and often, professional help. Here’s how to start:
Acknowledge the Trauma
The first step is recognizing it exists. Reflect on your family history and notice recurring patterns. This isn’t about assigning blame but understanding the root causes.
Seek Therapy
Trauma-informed therapists can be game-changers. Approaches like cognitive-behavioral therapy (CBT) or eye movement desensitization and reprocessing (EMDR) can help you process the past and rewire your emotional responses.
Practice Self-Care
Healing requires energy, and self-care is how you replenish it. Whether it’s yoga, journaling, or spending time in nature, find practices that nourish your mind and body.
Build a Support Network
Healing is hard, but you don’t have to do it alone. Lean on friends, family, or support groups who understand what you’re going through.
Educate Yourself
Learning about your family history and the broader context of your ancestors’ experiences can help you connect the dots. Knowledge really is power.
Break Unhealthy Patterns
This might be the hardest part—recognizing the negative behaviors or thought patterns that might have been passed down and consciously working to change them. This could mean setting boundaries or learning new communication styles.
Try Family Therapy
Sometimes, the whole family needs to heal together. Family therapy can help address intergenerational patterns and improve relationships.
Celebrate Resilience
Generational trauma might shape us, but so does resilience. Acknowledge the strength it took for your ancestors—and you—to survive and thrive.
A Personal Note on Breaking the Cycle
Growing up in a single-parent household, I saw generational trauma play out firsthand. My mom, shaped by her own parents’ struggles, passed down a pattern of emotional suppression. It wasn’t intentional—it was survival.
For years, I didn’t recognize how deeply this affected me. I avoided confrontation, bottled up emotions, and told myself I didn’t need anyone’s help. It wasn’t until I started therapy that I realized I was carrying not just my own baggage, but my family’s too.
Healing wasn’t linear, and it wasn’t easy. But it was worth it. Today, I’ve learned to honor my family’s story while creating my own path forward. Breaking the cycle isn’t about erasing the past—it’s about rewriting the future.
Generational Trauma Does Not Define You
Generational trauma might feel like an unchangeable part of your story, but it doesn’t have to define you. By acknowledging its existence and committing to healing, you can break the cycle—not just for yourself, but for future generations.
Healing is a radical act of self-love and empowerment. It’s saying, “This ends with me.” And that’s a legacy worth passing down.
References
[1] Parra, Carmen, "Breaking The Chains of Generational Trauma" (2023). Sociology Student Work Collection. 90. https://digitalcommons.tacoma.uw.edu/gender_studies/90
[2] DeAngelis, T. (2023, December 5). War’s enduring legacy: How does trauma haunt future generations? https://www.apa.org/topics/trauma/trauma-survivors-generations
[3] Yehuda, R., & Lehrner, A. (2018). Intergenerational transmission of trauma effects: putative role of epigenetic mechanisms. World psychiatry : official journal of the World Psychiatric Association (WPA), 17(3), 243–257. https://pmc.ncbi.nlm.nih.gov/articles/PMC6127768/
[4] American Medical Association. (2021). Transgenerational Trauma. AMA Journal of Ethics, 23(6). https://journalofethics.ama-assn.org/issue/transgenerational-trauma
[5] Kostova, Z., & Matanova, V. L. (2024). Transgenerational trauma and attachment. Frontiers in Psychology, 15, Article 1362561. https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2024.1362561/full