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When we think of trauma, we usually think of it as an experience that happens to someone. But trauma does not always begin or end with an individual, a family, or a generation. It can rub off on families for decades and affect how future generations see themselves, relate to others, and understand what they see.
This phenomenon is known as generational trauma, and its impact on mental health is both significant and personal.
What is Generational Trauma?
Generational trauma, sometimes referred to as intergenerational or ancestral trauma, occurs when the mental and emotional wounds of one generation are (unintentionally) passed on to the next. These changes occur in behavior, beliefs, parenting styles, and even genetic changes that develop as a result of traumatic exposure.
This type of trauma usually comes from big, deep, and sad events such as:
- War or genocide
- Migration or forced displacement
- Colony or slavery
- Systemic racism or discrimination
- Domestic violence, abuse, or neglect
- Chronic poverty or substance abuse in the family
Although these events are not directly experienced by new generations, the emotional and behavioral consequences of the original trauma often continue to shape the family dynamic for several generations.
The Psychology Behind Generational Trauma
Children are very perceptive, so even when the trauma is not discussed in an open family, they are often attuned to the psychological currents of their environment. For example, if a parent or guardian is emotionally distant because of an unresolved trauma, the child may feel that the distance is because of something they did. They may feel unworthy of their loved one’s attention or try to suppress negative feelings to “keep the peace”.
Over time, these subtle messages shape the child’s core beliefs about safety, trust, love, and identity. When the same behaviors are repeated across generations, the learned patterns developed can become embedded family norms.
In most cases, generational trauma manifests itself as follows:
- Hypervigilance or chronic anxiety
- Depression or emotional exhaustion
- Difficulty building secure connections
- Patterns of self-sabotage or low self-worth
- Difficulty trusting others or revealing vulnerability
These patterns are not moral defects or personality defects. They are survival strategies, which have been passed down from people who did their best to cope with unpredictable circumstances.
Can Trauma Access Our DNA?
Studies in epigenetics show that trauma affects more than just behavior and environment. Instead, it may actually change the way our genes are expressed. The genetic code itself does not change, but the way certain genes are transferred or deleted can be affected by traumatic experiences. These epigenetic changes may be passed on to offspring, predisposing them to increased stress responses, anxiety, or depression.
This mounting evidence highlights the fact that generational trauma is not just a cultural or psychological phenomenon. It can be biologically induced, and this makes it even more important to understand and address it.
How Generational Trauma Shows Up in Families
Generational trauma may not always be easy to see, especially in families that have normalized emotional repression or secrecy. However, there are often recurring themes that can indicate a deeper legacy of negative trauma:
- Emotional deprivation: Parents may struggle to connect emotionally, either because they were never shown how or because their pain feels overwhelming.
- Parenting: Children may be placed in caregiving roles (eg, responsible for managing adults’ emotions or maintaining family stability).
- Repeating cycles of abuse or neglect: Unresolved trauma can lead to patterns of violence, addiction, or emotional neglect.
- Silence or shyness about difficult topics: Families may avoid discussing past trauma, leaving younger generations to fill in the gaps with anxiety or confusion.
Mental Health Outcomes
Living with generational trauma can have serious consequences for mental health. Because the effects are often subtle and chronic, they may go undetected for years or even decades.
Common mental health problems associated with post-traumatic stress disorder include:
- Anxiety disorders
- Depression and mood disorders
- Post-traumatic stress symptoms
- Connection problems and difficulty in relationships
- Low self-esteem and identity confusion
- Suicidal thoughts
Many people affected by this type of trauma also feel “broken” or as if something is wrong with them. It may be through the realization or acceptance that they are carrying emotional burdens that were not theirs to begin with.
Healing from Generational Trauma
The good news is that recovery is possible. Recognizing the existence of generational trauma is the first step towards breaking the cycle. There are others:
Education and Awareness
Understanding generational trauma can be incredibly affirming. It helps to provide context for feelings and behaviors that may not have been felt before. Reading books, attending workshops, or listening to other people’s stories can offer understanding and solidarity. Sometimes, knowing that others share in your experiences can help make healing a little easier.
Professional Therapy and Support
Working with a therapist, especially one trained in trauma-informed care, is another great option for those living with the effects of generational trauma. Therapy provides a safe space to explore painful patterns, process unresolved grief, and build healthier ways of relating to others.
Family Dialogue (When Safe and Possible)
If it’s safe and appropriate, starting conversations with family members about your shared history can shed light on long-held secrets or dysfunctional dynamics. Even the partial understanding that previous generations have endured can create a sense of compassion and closure.
However, it is important to manage your expectations. Some family members may be unwilling or unable to participate in these discussions, and that’s okay. Healing does not require everyone’s participation, nor does it require everyone to heal at the same rate.
Self-esteem and healthy boundaries
Healing from generational trauma involves teaching yourself the kindness and care you didn’t receive as a child. It also means setting boundaries with people or situations that continue to harm you.
Journaling, mindfulness, and movement-based practices like yoga or somatic therapy can help you reconnect with a sense of safety and agency over your well-being and life choices.
Breaking the Cycle for the Next Generation
By becoming aware of your patterns and working with them, you interrupt the unconscious transmission of trauma. This doesn’t mean you have to be a perfect parent, partner or family member. It means being present with yourself and your loved ones, being emotionally honest, and showing commitment to growth. It’s the best you can do at the end of the day.
Generational trauma is real, and its impact on mental health is enormous. But it is not a life sentence. With compassion, awareness, and the right support, individuals and families can begin to heal, break harmful cycles, and create new narratives rooted in connection, love, and the desire for family growth.
If you find yourself struggling with pain that feels bigger than you, know this: You are not alone or broken. You are part of a long line of survivors, and your journey to recovery is important to you, your family, and those who come after you.
At Love Heal Grow, our therapists are highly trained in trauma-informed therapy and would love to support you in breaking generational patterns. If you are ready to take steps to heal, contact us Learn more and plan today.