Similar to a family heirloom that nobody wants, yet it’s passed down from generation to generation, the effects of intergenerational trauma may be affecting you and/or your household whether you realize it or not. Licensed marriage and family therapist, Liza Alex Baker, LMFT, M.A., answers our questions about what intergenerational trauma is, how it’s become a more familiar term, and what we can all do to help break the cycle and strive for more peace for the next generation.
What is intergenerational trauma?
According to the American Psychological Association (APA), intergenerational trauma occurs when the psychological effects of traumatic experiences, such as violence, displacement, poverty, or other severe hardships, are transmitted from one generation to the next.
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The consequences of trauma can manifest psychologically, behaviorally, and biologically, and may be passed down through learned behaviors, family dynamics, and even epigenetic (the software for your DNA) changes that influence gene expression. Intergenerational trauma was first examined in the 1960s through studies of adult children whose parents were Holocaust survivors. Since then, research has broadened to include a wide range of historical and systemic traumas, such as racism and oppression, colonization, war, childhood abuse and neglect, and poverty.
Why has the term become more prevalent today?
The growing recognition of intergenerational trauma can be attributed to several factors. First, the field of psychology has advanced significantly over the past two decades, deepening our understanding of trauma and its long-term effects. Second, as mental health stigma has declined, people feel more comfortable discussing dysfunctional family dynamics. Additionally, the widespread reach of social media and other digital platforms has made psychoeducation more accessible than ever, helping to reinforce the understanding that pain and behavioral patterns often span generations rather than originating with a single person.
How does intergenerational trauma affect future generations?
Intergenerational trauma creates a ripple effect that spans multiple generations. Its long-term consequences often lead to cycles of pain that persist until the trauma is acknowledged, addressed, and processed. These impacts can surface in many areas, including mental health, family dynamics, relationships, cultural identity, behavior patterns, physical health, biological changes, socioeconomic status, and a sense of disconnection from community.
Inherited family trauma shapes how individuals perceive themselves and interact with others. For example, if a grandparent grew up in an environment where emotions were dismissed, their child may struggle to express feelings and shut down during conflict. In turn, the next generation learns to suppress emotions and struggles to connect emotionally with others. In essence, children do not inherit the traumatic event itself; they inherit learned patterns of thinking and responding. These patterns often feel “normal” until they’re consciously recognized and changed.
Can intergenerational trauma be healed or prevented?
Yes. Healing begins with awareness and understanding how trauma has shaped and influenced behaviors and impacted family dynamics. Recognizing that the initial trauma remains unsolved is critical. When individuals identify the origins of their pain and seek support to address it, the cycle of intergenerational transmission can be interrupted. Awareness often leads to intentional change. Once someone understands how trauma has affected them, they can consciously commit to making individual changes to break the cycle.
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Seeking therapeutic support, particularly through trauma-informed approaches like cognitive behavioral therapy (a type of talk therapy that helps you recognize and change unhelpful thinking patterns), eye movement desensitization and reprocessing (therapy that helps people heal from trauma by reprocessing memories), or somatic therapy (a body-centered approach to mental health that focuses on the mind-body connection), can help individuals process the emotional and psychological impact of trauma. These methods help identify unhealthy behaviors and emotional patterns that may have been passed down through generations, including dysfunctional coping mechanisms like substance abuse, emotional withdrawal, and trauma-driven responses.
Healing involves learning and practicing healthier ways to cope with stress, fear, and emotional pain. This may include adopting new behaviors, stress management strategies, and effective communication skills. A crucial component of this process is self-compassion, acknowledging that trauma can shape behaviors and feelings without assigning blame for inherited emotional pain. Self-compassion creates space for understanding, growth, and lasting healing.
What are some resources that people can use to learn more about intergenerational trauma?
Podcasts
Books
- Adult Children of Emotionally Immature Parents: How to Heal from Distant, Rejecting, or Self-Involved Parents by Lindsay Gibson: In this book, clinical psychologist Lindsay Gibson examines how emotionally immature parents-often shaped by their own unresolved trauma can undermine our sense of self and hinder our ability to form healthy relationships. She also provides practical strategies for fostering positive change.
- The Body Keeps the Score: Brain, Mind and Body in the Healing of Trauma by Bessel van de Kolk: This book has become a trusted resource for many therapists, blending scientific research with real-life human experiences and stories from trauma survivors.
- It Didn’t Start with You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle by Mark Wolyn: This book builds on the foundation laid by Bessel van der Kolk and others, taking the conversation a step further by incorporating the latest scientific research. It introduces the concept of the “core language approach,” a method for uncovering unconscious emotional themes that may have been passed down through generations.
- What My Bones Know: A Memoir of Healing from Complex Trauma by Stephanie Foo: In this memoir, author Stephanie Foo explores the lasting impact of complex trauma, weaving in how her experiences are deeply influenced by her identity as an immigrant.
Healing intergenerational trauma is not only possible, it can also create profound transformation for individuals, families, and communities. This process involves acknowledging the trauma, seeking therapeutic support, identifying and breaking unhealthy patterns, and building resilience. These steps can promote healing and help prevent trauma from being transmitted to future generations.
Lastly, a therapist can help you uncover dysfunctional patterns and understand how they may have appeared in your family system. Identifying personal triggers and learning healthier ways to respond can be transformative. By replacing harmful, old cycles with healthier coping strategies, individuals can create meaningful change. This process is not only possible, but can be deeply empowering.
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