Understanding Intergenerational Trauma and How to Begin Healing

Families often pass down cherished traditions, stories, and values. But alongside these positives, you can also inherit emotional wounds something known as intergenerational trauma. This form of trauma can affect individuals, families, and even entire communities, but healing and breaking the cycle is possible.

Here's what you need to know about intergenerational trauma, including how it manifests and strategies to begin your healing journey.

What Is Intergenerational Trauma?

Intergenerational trauma also called generational trauma refers to emotional distress passed down from one generation to the next. The concept first gained attention in 1966 when Canadian psychiatrist Vivian M. Rakoff, MD, found high rates of psychological distress in children of Holocaust survivors, according to the American Psychological Association (APA).

The trauma can be transmitted through biological, social, and psychological factors, often stemming from traumatic events like:

• Systemic and cultural oppression

• War and genocide

• Poverty

• Slavery

• Assault or abuse

This type of trauma often manifests as vicarious distress, where a person feels the impact of a traumatic event even if they didn’t directly experience it. “It’s the idea that I can be a witness to something, and it impacts me as if I was the person it happened to,” says Alfiee Breland-Noble, PhD, MHSc, psychologist and founder of the AAKOMA Project.

Signs of Intergenerational Trauma

Intergenerational trauma can show up in various ways, both emotionally and physically. According to the Association for Child and Adolescent Mental Health, signs can include:

• Unresolved emotions related to past trauma

• Poor parent-child relationships

• Personality disorders or complicated personality traits

• Negative behavioral patterns

On a physical level, a February 2021 study in the International Journal of Environmental Research and Public Health found that historical trauma, stress, and racism contribute to higher rates of cardiometabolic diseases in Indigenous communities. Prenatal stress, such as concerns about parenthood or a baby’s health, has also been linked to complications like low birth weight and premature delivery, per a June 2013 review in Obstetric Medicine.

Who Is Most Affected by Intergenerational Trauma?

Trauma can affect anyone, but certain groups may be more vulnerable. Historical trauma, a type of generational trauma specific to cultural, racial, or ethnic groups, disproportionately impacts:

• Black, Indigenous, and People of Color (BIPOC)

• LGBTQIA+ communities

• Refugees and displaced populations

This trauma often stems from major historical events like slavery, forced migration, and colonization. The lingering effects contribute to race-based traumatic stress, which can lead to anxiety, hypervigilance, shame, and emotional numbing, according to a September 2016 study in Psychological Trauma: Theory, Research, Practice, and Policy.

6 Ways to Start Healing From Intergenerational Trauma

Healing from intergenerational trauma is possible. Here are practical steps to help you break the cycle and find emotional balance:

1. Name Your Trauma

Acknowledge and label your trauma to start processing it. "Sometimes you have to name it to yourself because the people you love aren't ready to hear it," Dr. Breland-Noble says.

2. Claim Your Trauma

You don’t need to make peace with your trauma, but accepting that it exists can help you move forward. “You don’t have to embrace your trauma, but you do have to recognize that it exists and then do something about it,” says Dr. Breland-Noble.

3. Practice Self-Care

Taking care of your mental and physical well-being is crucial. Try incorporating these practices into your routine:

• Guided meditation

• Regular exercise

• Eating nutritious foods

• Consuming uplifting media

4. Set Healthy Boundaries

Trauma related to family members can make boundary-setting difficult. However, establishing emotional and physical boundaries can create the safe space you need to heal. “With intergenerational trauma, sometimes we just accept people's behavior because we love them, but you have to set boundaries little by little,” Dr. Breland-Noble says.

5. Allow Yourself to Grieve

Healing from trauma may involve grieving the gap between what you needed and what you received, says Ajita Robinson, PhD, grief and trauma therapist. This form of disenfranchised grief can surface even without a physical loss, as you process the emotional and relational wounds of the past.

6. Seek Support

Therapy can be transformative, particularly when working with a culturally competent therapist who understands your background. “I teach clients how to 'be in their bodies' because trauma often involves numbing, disembodiment, and escaping,” Dr. Robinson says.

If therapy isn’t accessible, look for supportive communities, whether through religious or spiritual groups, wellness-focused online forums, or local organizations. Connecting with others who understand your experiences can reduce isolation and promote healing.

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