Breaking the Cycle of Intergenerational Trauma
Have you ever experienced that your family is “cursed” with bad luck? Are you struggling with a pattern of negative experiences such as abusive relationships, financial hardships, substance abuse, poor emotional coping, or health issues that seem to be passed down to you? If so, it's possible that you're experiencing intergenerational trauma. This article will explain the concept of intergenerational trauma, how it can manifest in individuals through history, and what you can do to break your own cycle of intergenerational trauma.
Understanding Intergenerational Trauma
Intergenerational is the emotional, psychological, spiritual, and physical wounds from adverse events or experiences that have been passed down from one generation to the next through environmental or genetic means.
For example, a grandfather who was abused as a child may have learned to cope by suppressing his emotions. As a result, his patterns of emotional distance may be passed down to his children and grandchildren. Similarly, a great-grandmother who experienced poverty may have developed poor physical health and depression, which may affect the health and mental well-being of her descendants.
Intergenerational trauma can also impact individuals who have not directly undergone a traumatic event but have inherited the consequences of their ancestors’ experiences of trauma. Epigenetics, the study of how our behaviors and environment affect the way our genes are expressed, has shown that trauma can be passed down between several generations. This explains why some trauma you experience today may seem out of context from your own personal experiences or difficult to explain because the root of the trauma that exists in you happened before you even were born.
Historical Trauma
Intergenerational trauma is not just passed down from parents but also from entire communities that have experienced traumatic events. These events can include historical occurrences that have affected large populations such as the Transatlantic Slave Trade, the Holocaust, the Great Depression, and the colonisation of Native and Indigenous populations worldwide. The wounds of these traumatic events continue to persist today, affecting individuals, communities, and society as a whole.
For example, the British colonisation of South Asia has left a lasting impact on the South Asian diaspora. The trauma of exploitation, racial oppression, and forced British assimilation has been passed down through generations and is still evident today. This can be seen in the form of civil war, religious conflicts, famine, poverty, public health issues, systemic and environmental racism, and the loss of cultural practices and traditions. Trauma manifest in the mind, body, emotions, and soul in various ways. The following are some examples of how it can manifest.
Physical diseases such as cardiovascular disease, hypertension, and cancer.
Mental health issues such as depression, anxiety disorders (i.e. PTSD, OCD, GAD, PD, SAD), attachment issues, and neurodevelopmental disorders.
Emotional issues such as low self-esteem, cultural shame, guilt, emotional repression, irritability, hostility, and anger.
Harmful behaviors that cause harm to oneself or others such as emotional abuse, physical abuse, sexual abuse, substance abuse, financial abuse, and violence.
Your Wounds are Unique
The expression of intergenerational trauma has no one-size-fit. Trauma is intricate, multifaceted, systemic, collective, and distinct for each individual in numerous ways. For instance, I have an identical twin with whom I share 99.9% of my DNA and we have undergone similar traumatic events during our upbringing. Nevertheless, our traumatic wounds are uniquely expressed due to how our environment has nurtured us differently throughout life.
8 Steps to Break the Cycle of Intergenerational Trauma
Breaking the cycle of intergenerational trauma can be challenging since the root that caused the trauma in the first place can be present, such as systemic oppression, marginalisation, war, and violence. However, healing is possible. The following are some initial steps that may assist your journey of healing.
1.Acknowledge your trauma and its impact on your life. Take time to reflect on your personal life, family history, and the society you live in. Identify the patterns of trauma that have been passed down to you through generations, not only on an individual level but also historically or collectively. Become aware of your own thoughts, feelings, and behaviors. Ask yourself self-reflective questions such as:
What personal stories, family experiences, and social or historical events suggest that there is intergenerational trauma? What wounds am I carrying today?
How have my traumatic wounds affected my life and those around me?
In what ways have I unconsciously perpetuated intergenerational trauma?
How do I respond to triggers or stressful situations? How do I cope with difficult emotions? How are my coping strategies helpful or unhelpful? When do I feel “stuck?
2. Reconnect with your past. Here are some examples of how to shift your relationship with your past:
It is often the fragmented and decontextualised trauma memories, emotions, and behaviours of our past that leave us feeling stuck, triggered, isolated, or fear our past. By engaging with our past in an understanding way, we may be able to break the cycle of disconnection from ourselves, our past, and the people around us.
Try to construct a complete narrative of your trauma. What do you remember and don’t remember from the traumatic event? Is your trauma personal, institutional, historical, or collective? How does the trauma make you feel, think, and respond to situations in your life? What challenges do you face? Where do you feel safe? By developing a complete picture of your intergenerational trauma, you may be able to respond to it with more care and understanding without blaming yourself.
Reconnect with your family, cultural past, and history. Learn about your cultural traditions if your trauma is causing cultural disconnection. Reconnecting with your past can help you break the cycle of disconnection from yourself and your past.
3. Connect with others who can provide emotional support and validation. Join support groups or talk with trusted friends or family members. Consider the following questions when connecting with others:
Who in my life provides a sense of safety and comfort?
How do I build and maintain healthy relationships?
What boundaries do I need to set to ensure my relationships are healthy and supportive?
How can I show up for others who have experienced similar traumas?
4. Address physical sensations. Trauma is often held in the body. Practicing mindfulness and movement techniques can help you release trauma from the body. Consider these questions:
How does my body feel when I think about or discuss intergenerational trauma?
What techniques help me feel more connected with my physical sensations?
How can I incorporate movement and mindfulness practices into my daily routine?
5. Seek professional help. Healing from intergenerational trauma can be a complex and challenging process. Seeking the help of a trained mental health professional can provide support and guidance on this journey. Consider these questions:
What type of therapy or treatment would be most beneficial for me?
How can I find a mental health professional who is knowledgeable about intergenerational trauma?
What goals do I have for my healing process, and how can a professional help me achieve them?
6. Practice self-compassion to respond to your past in a more understanding and caring manner. Take care of your body, mind, and spirit, and engage in self-affirmation and mindfulness practices. Ask yourself:
How can I be kind and compassionate with myself when I am struggling with the effects of intergenerational trauma?
What self-care practices can I incorporate into my daily routine to support my healing process? How do I sleep, eat, exercise, socialise, and engage in activities that give me joy?
How can I remind myself that healing is a journey and progress can be slow, but still valuable?
How do I incorporate mindfulness into my daily routine? What techniques have been helpful for me?
7. Engage with activities that give you a sense of purpose and meaning. This can include volunteering, creative expressions such as dance, music, sport, and art, or pursuing a career that aligns with your values. Ask yourself:
What activities give me a sense of fulfillment and purpose?
How can I incorporate these activities into my life?
8. Seeking ways to heal collectively. Collective healing can assist with the healing from collective and historical trauma such as racism and social injustice. The following are some examples of how you may engage in collective healing.
Community healing circles can help you come together with people to share your experiences and feelings about the collective trauma and to support one another in healing.
Cultural revitalisation can involve reclaiming traditional language, art, music, dance, and other cultural practices that were suppressed or lost due to colonisation or other forms of oppression.
Education and awareness-raising that accurately reflect the history and experiences of affected communities can help promote understanding and the truth among the wider population.
Advocacy and activism for initiatives that address the root causes of institutional and historical trauma can be an important part of collective healing. This can involve working to dismantle systems of oppression, advocating for reparations or other forms of restitution.
Be Kind to Yourself
When you embark on a journey of healing, it's crucial to treat yourself with kindness and understanding. It is easy to blame ourselves for our past experiences and become our own harshest critic when we suffer from pain because our pain is often decontextualised from our present.
Keep in mind that recovery from trauma is a gradual process that requires patience and time. Because everyone's expressions of trauma are unique, their paths to healing are also distinct. The methods that may work for you now may not be effective in the future, so be open to exploring alternative approaches that resonate with you.
Acknowledging the impact of trauma on your life is a significant step toward breaking the cycle of intergenerational trauma. By doing so, you pave the way for future generations to experience healing and freedom. It's essential to be kind and gentle with yourself as you continue on this lifelong journey of healing. Remember that practicing self-compassion is a crucial component of the recovery process, and you deserve to be treated kindly just as much as anyone else.
Want to learn more?
The following are some recommended books that explain intergenerational trauma:
“My Grandmother’s Hands: Racialised Trauma and the Pathway to Mending our Hearts and Bodies” By Resmaa Menakem
"The Myth of Normal: Illness and Health in an Insane Culture” by Gabor Maté
“The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma" by Bessel van der Kolk
Seeking therapy?
Are you considering therapy? I provide personalised online therapy sessions to assist individuals of color in recovering and healing from the effects of racial and intergenerational trauma. You can reach out to me at laskarconsulting@gmail.com to schedule a free consultation.
References
APA. (2023). Dictionary of psychology. https://dictionary.apa.org/intergenerational-trauma
Bombay A. et al. (2014). The intergenerational effects of Indian Residential Schools: Implications for the concept of historical trauma. Retrieved from ncbi.nlm.nih.gov/pmc/articles/PMC4232330/
Kolk V. D. B. (2015). The body keeps the score: Brain, mind, and body in the healing of trauma. New York, NY: Penguin Publishing Group.
Lamba R. (2020) Intergenerational trauma in the South Asian diaspora. Retrieved from https://www.therightscollective.com/post/intergenerational-trauma-in-the-south-asian-diaspora-part-1
Mate G. (2022). The myth of normal: Illness and health in an insane culture.
Resmaa M. (2021). My Grandmother’s hands: Racialised trauma and the pathway to mending our hearts and bodies,
