For most people, conversations about inherited characteristics involve things like eye color or height. But there’s a deeper and darker discussion to be had on this topic. Generational trauma is a term used to describe how psychological and emotional tendencies can also be passed down in families. Trauma that occurred very long ago can create circumstances that end up impacting family members several generations later.
In other words, if your great-grandparents experienced traumatic events, they could’ve shaped how vulnerable you are to mental health problems today. Fortunately, this cycle can be broken. With that in mind, let’s take a closer look.
What is Generational Trauma?
The cycle can begin with something very high-profile like genocide, war, forced relocation, or slavery. More typically, it gains a foothold via events such as:
Incarceration
Domestic abuse
Accidents, illnesses, or natural disasters
Neglect or abandonment
Substance abuse
Divorce and/or infidelity
Intense, ongoing poverty
Emotional, physical, or sexual abuse
Death by suicide
Loss of a loved one
The initial response to such trauma could be hyper-vigilance, intrusive thoughts, social withdrawal, and more. If not processed and resolved, this trauma can influence how the survivors live in the world. Their family members and descendants “inherit” this mindset and can live as if it were them who were victimized.
Over time, the trend can change family members’ genes through a process called epigenetics. After which, these traits are passed down in a more familiar way. For example, studies have found that the children of parents with depression have neurological factors that increase the risk of also developing depression.
Common Signs of Generational Trauma
Chronic fear of death even when no reason is present
Wariness of “outsiders”
Emotional numbness
Not talking about or even expressing emotions
Viewing the expression of emotions as a “weakness”
Over-protectiveness — particularly of children
Different forms of abuse and denial of this reality
Anxiety and panic attacks
Depression
Self-medication
Low self-esteem
Post-Traumatic Stress Disorder (PTSD)
Many of the above signs, of course, can have other causes. On top of that, a family’s skill at avoiding any conversations about their history adds up to generational trauma being tough to recognize. Even those caught up in the cycle may just view it as “normal” because it’s all they’ve ever known.
How Can You Heal From Generational Trauma?
A giant first step is identifying and accepting what is going on. From there, an effective choice is to embark on the challenging task of learning about your family history. This, of course, will vary — depending on your place in the family, e.g.
Both parents and grandparents must talk openly about their traumatic experiences. Tell these stories to your child and/or grandchildren. Break the silence in the name of breaking the cycle.
An adult child is ideally positioned to shift the familial trends. Yes, you’re being affected by generational trauma. But you are further from the source and have been exposed for a shorter time period. So, commit to an effort of tracking your ancestry. Keep track of patterns that appear to be automatic and deeply entrenched.
Connect with online or in-person support groups to feel more understood and to learn more about the healing process.
Practice self-care. This is emotionally strenuous work so do not underestimate the toll it can take on you. Counter that reality by maintaining regular sleep patterns, making healthy eating choices, getting daily exercise, and utilizing relaxation techniques.
Most importantly, be sure to connect with a mental health professional who is trauma-informed. Generational trauma can be insidious. Having a skilled guide by your side to help you unearth the habits and patterns is essential to your recovery. Reach out to learn more about trauma therapy and how it can help you break the cycle.