Intergenerational Trauma: Causes, Symptoms & How to Heal

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Intergenerational trauma, often referred to as transgenerational trauma, is a profound and complex topic that delves into the unseen scars passed down through generations. 

Rooted in historical events and personal tragedies, its effects are far-reaching, influencing the emotional and psychological well-being of descendants who may not even be aware of its origins. 

But what exactly causes this type of trauma, and how does it manifest in individuals today? More importantly, how can one begin the journey of healing?

What is intergenerational trauma?

The definition of intergenerational trauma refers to the transmission of trauma from one generation to the next. It emerges when the effects of traumatic events experienced by one generation persist, influencing the emotional and psychological well-being of their descendants. 

This can result from significant historical events like wars or personal tragedies that leave lasting scars. Subsequent generations may carry the weight of these traumas, often unknowingly manifesting in various emotional, behavioral, and psychological patterns. 

Understanding this concept is crucial for recognizing its impact and fostering healing in affected individuals and communities.

Examples of intergenerational trauma

Intergenerational trauma deeply influences familial relationships, passing emotional scars from one generation to the next. Understanding its roots can illuminate patterns in our connections and guide healing pathways.

• Fear of intimacy

A grandparent who faced betrayal or abandonment might have raised their child with a heightened sense of distrust. This can manifest in the grandchild as a fear of intimacy or commitment in romantic relationships, always anticipating betrayal.

• Overdependence

If a previous generation faced extreme isolation or loneliness, they might have instilled an intense need for connection in their offspring. Descendants might then exhibit overdependence in romantic partnerships, fearing solitude or seeking constant reassurance.

5 causes of intergenerational trauma

Intergenerational trauma, sometimes referred to as transgenerational trauma, is a complex phenomenon where the effects of traumatic experiences are passed down from one generation to the next. 

This transmission can show in various ways, from emotional and psychological patterns to behavioral tendencies. But what are the root causes that facilitate this transfer of trauma? Here are five primary causes:

1. Direct transmission through parenting styles

One of the most direct ways trauma is passed down is through parenting. A parent who has experienced trauma may not have the tools or awareness to process their experiences healthily. 

This can lead to maladaptive parenting styles, such as being overly protective, emotionally distant, or even aggressive. Children, in turn, internalize these behaviors and the emotions behind them. 

For instance, a mother who faced abandonment might become overly clingy with her child, instilling in the child a fear of abandonment in their own relationships. When they become an adult, these children might exhibit similar behaviors with their romantic partner or their own children, perpetuating the cycle.

2. Silent narratives and family secrets

In many cultures and families, traumatic events are often shrouded in silence. Whether it’s due to shame, guilt, or the desire to protect younger generations, these silent narratives become heavy burdens. 

When traumatic events are not discussed or acknowledged, they create a void filled with speculation, fear, and misunderstanding. The silence can be as damaging as the trauma itself. 

For instance, if a family never speaks of a grandparent’s traumatic past, the subsequent generations might only pick up on the emotional remnants – the unexplained sadness, the sudden outbursts, or the inexplicable fears. These emotional cues, without context, can be internalized and manifest in future relationships.

3. Epigenetic changes

Recent research suggests that trauma can lead to epigenetic changes, which are modifications in gene expression without altering the DNA sequence. These changes can potentially be passed down to subsequent generations.

4. Cultural and societal reinforcement

Trauma doesn’t exist in a vacuum. Often, societal structures and cultural norms can reinforce and perpetuate the trauma experienced by previous generations. For instance, communities that have faced historical oppression might still face systemic discrimination. 

This continuous reinforcement of trauma can influence how individuals view themselves and their place in society. In romantic relationships, this might manifest as feelings of inferiority, mistrust, or a heightened sense of vigilance, making it challenging to form healthy, secure attachments.

5. Rituals and traditions rooted in trauma

Sometimes, trauma becomes so ingrained in a community that it gets embedded in its rituals, traditions, and stories. These practices, meant to remember and honor the past, can sometimes inadvertently perpetuate the trauma. 

In romantic relationships, this might mean that certain dates, events, or practices become triggers, leading to heightened emotions or conflicts.

What are the symptoms of intergenerational trauma?

Intergenerational trauma, the transmission of trauma from one generation to the next, can manifest in various ways. While the intergenerational trauma symptoms can differ based on individual experiences and the nature of the trauma, there are common signs that indicate its presence:

• Persistent feelings of anxiety or panic without a clear trigger.
• Irrational fears or phobias that don’t stem from personal experiences.
• Prolonged feelings of sadness or hopelessness without a discernible reason.
• An inherent mistrust in relationships leads to challenges in forming close bonds.
• Using drugs or alcohol as a coping mechanism to numb pain or memories.
• Disturbing dreams or nightmares related to past traumas, even if not personally experienced.
• Avoiding certain places, people, or activities that might unconsciously remind one of past family traumas.
• Unexplained physical ailments, such as chronic pain or illnesses, are manifestations of emotional trauma.
• Feelings of guilt or shame that seem disproportionate to one’s own life experiences.

11 ways of healing intergenerational trauma

Intergenerational trauma, sometimes interchangeably used with “generational trauma,” refers to the transmission of trauma from one generation to the next. The effects of intergenerational trauma can be profound, affecting individuals’ emotional, psychological, and even physical well-being. 

While some skeptics may question, “Is intergenerational trauma real?” a growing body of research and countless personal testimonies affirm its existence and impact. The good news is that there are ways to heal and break the cycle. 

Here are some effective ways to learn how to heal intergenerational trauma:

1. Acknowledge the trauma

Wholeheartedly accepting and recognizing the trauma’s presence is absolutely crucial. This foundational acceptance acts as a cornerstone, paving the way for a deeper, more profound understanding and the commencement of a transformative healing journey.

2. Seek professional help

Actively engaging with therapists specifically trained in trauma can be a transformative experience. These experts provide invaluable tools, strategies, and insights, adeptly guiding individuals on how to stop intergenerational trauma and cultivate healthier, more positive life patterns.

3. Engage in narrative therapy

Taking the time to narrate personal experiences, either through heartfelt speech or reflective writing, offers profound therapeutic benefits. This introspective process allows individuals to reshape and redefine their narrative, finding renewed strength and empowerment in their personal stories.

4. Practice mindfulness and meditation

These grounding techniques anchor individuals firmly in the present moment. By consistently reducing anxiety, fostering a deeper self-connection, and promoting inner peace, they play an indispensable role in the holistic healing process.

5. Join support groups

Actively connecting with others who share similar traumatic experiences offers a comforting sense of community. These supportive groups provide understanding, a sense of belonging, and collective strategies for healing, making the journey less isolating.

6. Educate oneself

Looking deeply into the nuanced differences between generational trauma vs. intergenerational trauma can offer much-needed clarity. Acquiring this knowledge empowers individuals, providing a richer context and a comprehensive framework for understanding their unique experiences.

7. Reconnect with cultural roots

Embracing and celebrating one’s cultural heritage can be a profound source of strength and identity. It offers a deep sense of identity and belonging, effectively counteracting feelings of displacement or emotional disconnection.

8. Set boundaries

Diligently establishing and maintaining healthy boundaries in relationships is essential for well-being. It ensures emotional safety and protection, allowing individuals to interact without the looming fear of potential retraumatization.

9. Engage in expressive arts

Art, music, dance, and other expressive artistic forms can be therapeutic outlets for many. These things offer a creative medium to process complex emotions and experiences, promoting healing and self-expression.

10. Prioritize self-care

Regular, consistent self-care routines, whether it’s indulging in reading, taking soothing baths, or enjoying rejuvenating nature walks, can refresh and rejuvenate the mind and body, playing a pivotal role in the recovery process.

11. Foster intergenerational communication

Initiating open, honest dialogues with family members about past traumas can be enlightening and healing. It bridges gaps in understanding, allowing families to collectively address, process, and heal from shared traumatic experiences.

FAQs

Intergenerational trauma is a complex topic that has garnered attention due to its profound impact on successive generations. This FAQ aims to address common questions surrounding this phenomenon.

• Who does intergenerational trauma affect?

Intergenerational trauma can affect anyone, regardless of background or ethnicity. While it’s often associated with specific groups who’ve faced historical atrocities, such as Indigenous populations or descendants of Holocaust survivors, it’s not exclusive to them. Traumatic events in a family’s past can potentially affect any descendant.

• What does intergenerational trauma look like?

Manifestations of intergenerational trauma can vary widely. It might appear as unexplained anxiety, deep-seated fears, or even physical symptoms without apparent causes. Behaviorally, it can lead to patterns of substance abuse, difficulty in forming close relationships, or an inherent mistrust of others.

• Who suffers from intergenerational trauma?

While the direct victims of a traumatic event undoubtedly suffer, their descendants can also bear the brunt of the trauma. This includes children, grandchildren, and even further generations who, though not exposed to the original trauma, inherit its emotional and psychological effects.

• Is intergenerational trauma treatable?

Yes, intergenerational trauma is treatable. Various therapeutic approaches, including talk therapy, narrative therapy, and group counseling, can help individuals process and heal from the trauma. Additionally, practices like mindfulness and meditation can assist in managing symptoms and fostering healing.

• Is intergenerational trauma real?

Absolutely. While the concept might seem abstract, a growing body of research supports the reality of intergenerational trauma. Both scientific studies and personal testimonies highlight how trauma’s effects can ripple through generations, influencing descendants’ emotional, psychological, and physical well-being.

To learn more about how trauma and PTSD alter the brain, watch this video by Licensed Marriage and Family Therapist Emma McAdam:

Final thoughts

Intergenerational trauma is a real and significant phenomenon that affects countless individuals across generations. Recognizing its manifestations and understanding its roots are crucial steps in the healing process. 

With awareness, support, and appropriate interventions, it’s possible to break the cycle and pave the way for healthier future generations.