Generational trauma, the enduring legacy of past adversities that reverberates through familial lines, presents profound challenges to mental and emotional wellbeing.
Within the realm of therapeutic interventions, positive psychology emerges as an underexplored yet potent tool for breaking this cycle of inherited pain.
By leveraging the principles of positive psychology, individuals navigating generational trauma can unlock previously untapped pathways to resilience.
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Before delving into the complexities of generational trauma, it’s crucial to grasp the profound impact it has on individuals, families, and communities and the intricate dynamics that shape its expression across generations.
Generational trauma definition
Generational trauma, also known as transgenerational trauma or intergenerational trauma, refers to the psychological and emotional wounds passed down from one generation to the next (Wolynn, 2016).
This form of trauma originates from significant historical events, such as war, genocide, colonization, or systemic oppression, experienced by ancestors. Despite not directly experiencing these traumas, descendants inherit the lingering effects, which can profoundly influence their beliefs, behaviors, and overall wellbeing (Menakem, 2017).
Unraveling the complexities of generational trauma
One fundamental consideration of generational trauma is its generational transmission, wherein descendants inherit not only the explicit memories of past traumas but also the implicit emotional residues developed by their ancestors (Buqué, 2024).
These inherited wounds often manifest in various forms, including heightened stress responses, maladaptive coping mechanisms, and relational difficulties, shaping individuals’ perceptions of themselves, others, and the world around them (Chou et al., 2024).
Moreover, generational trauma operates within the context of broader societal dynamics, perpetuating cycles of oppression and marginalization (Buqué, 2024). Recognizing these systemic influences is essential for therapists, as it informs a more comprehensive understanding of client experiences and facilitates more effective interventions.
3 Causes & Risk Factors of Transgenerational Trauma
Understanding the root causes and risk factors of generational trauma is crucial to understanding the mechanisms that sustain trauma transmission and identifying avenues for healing.
Genetics and biology
Trauma can lead to epigenetic changes, altering gene expression without changing the DNA sequence, which can be inherited by subsequent generations (Bale, 2014). These changes can influence survival responses and emotional regulation, addressing both biological and psychological aspects of ancestral healing.
Family and environment
Childhood trauma and adverse childhood experiences create environments where trauma is easily transmitted. Environmental stressors, such as poverty and discrimination, and dysfunctional family dynamics exacerbate generational trauma, emphasizing the need for improved conditions and supportive environments to break the cycle (Fitzgerald & London-Johnson, 2020).
Societal influences and cultural factors
Systemic oppression, racism, and historical injustices contribute to generational trauma in marginalized communities (Buqué, 2024). Addressing these societal influences requires advocating for social justice to support affected populations and create a more positive community. Promoting cross-cultural resilience can mitigate the effects of trauma, fostering collective strength.
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7 Signs & Symptoms to Identify Generational Trauma
The signs and symptoms of generational trauma can be subtle and multifaceted, often blending with other mental health issues. Understanding their unique characteristics can help in identifying and addressing generational trauma effectively.
1. Emotional dysregulation
Individuals experiencing generational trauma often struggle with managing their emotions, manifesting as mood swings, heightened sensitivity to stress, and difficulties controlling anger, sadness, or anxiety (Fisher, 2017).
These emotional responses, known as emotional dysregulation, can be disproportionate and impact daily functioning and relationships (Herman, 1992).
2. Relationship difficulties
Generational trauma profoundly affects interpersonal relationships, making it challenging to build trust, enjoy intimacy, and maintain healthy boundaries.
Affected individuals may repeat dysfunctional relational patterns, such as forming trauma bonds or engaging in codependent relationships (Copley, 2023).
3. Low self-esteem
Persistent feelings of worthlessness or inadequacy are common symptoms of generational trauma, often stemming from inherited emotional residues. This negative self-image can lead to a lack of confidence, self-sabotage, and difficulties achieving personal goals (Wolynn 2016).
4. Chronic anxiety and depression
Chronic anxiety and depression are prevalent among those affected by generational trauma, manifesting as persistent feelings of hopelessness, excessive worry, and an inability to find joy in once-pleasurable activities. These mental health issues are often deeply rooted in ancestral trauma (Fisher, 2017).
5. Maladaptive coping strategies
Individuals with generational trauma may develop unhealthy coping mechanisms like substance abuse, disordered eating, avoidance, repressing emotions, or self-harm. These behaviors attempt to manage overwhelming emotions and psychological pain, but ultimately exacerbate the trauma and hinder recovery (Gibson, 2020).
6. Somatic symptoms
Generational trauma can manifest through physical symptoms, including chronic pain, headaches, gastrointestinal issues, and fatigue (Levine & Heller, 2010). These somatic symptoms often have no clear medical cause and may reflect the body’s way of expressing and holding onto trauma.
7. Reenactment of trauma
As we know from trauma-informed therapy, individuals with generational trauma often reenact their trauma, repeating behaviors or situations that mirror the original trauma, either consciously or unconsciously (Copley, 2023; Fisher, 2017).
These reenactments may seek control or resolution but often result in further harm, as most clearly observed in their transmission to future generations.
How Does Generational Trauma Get Passed On?
Generational trauma is not just a historical footnote; it is a living legacy that permeates through families and communities. Understanding the mechanisms through which trauma is transmitted is necessary to break cycles and foster healing (Lehrner & Yehuda, 2018).
Epigenetics
Epigenetics refers to the study of how environmental factors can alter gene expression without changing the underlying DNA sequence.
Traumatic experiences can lead to epigenetic changes that affect stress response and mental health (Chou et al., 2024). These modifications can be inherited by subsequent generations, perpetuating the cycle of trauma biologically.
Family dynamics
Family dynamics, including communication patterns, emotional support, and relational structures, are critical in the transmission of trauma (Gibson, 2020).
Dysfunctional family relationships can reinforce maladaptive behaviors and prevent emotional awareness. Children often internalize these dynamics, which shape their worldviews and relational approaches, continuing the trauma cycle (Fitzgerald & London-Johnson, 2020).
Social learning
Collective memories of historical traumas can be embedded in societal narratives and practices (Buqué, 2024).
Social learning theory suggests that individuals learn behaviors and emotional responses by observing and imitating others (Bandura, 1965). Those who witness their relatives struggling with unresolved trauma may adopt similar coping mechanisms and emotional responses.
Attachment styles
Attachment styles formed in early childhood can be passed down, affecting the emotional health and relational patterns of future generations (Gibson, 2020). Insecure attachment, resulting from inconsistent or unresponsive caregiving, can lead to patterns that prevent healthy relationships and emotional awareness.
Unresolved grief and loss
Unresolved grief and loss within a family can contribute to the perpetuation of trauma. When families do not adequately process and mourn their losses, the unaddressed emotions can linger and affect subsequent generations (Herman, 1992).
This can manifest as chronic depression or an inability to cope with future losses and challenges.
3 Historical Real-Life Examples
Psychiatrists Yehuda and Lehrner (2018) focused research on the generational transmission of trauma, epigenetic mechanisms, and the offspring of trauma survivors in their efforts to illuminate how deeply ingrained and far reaching the effects of generational trauma can be.
They are recognized for their seminal contributions in investigating the psychological and biological impacts of traumatic stress in historical examples (Yehuda & Lehrner, 2018).
1. The Holocaust
The extermination of over six million Jews during World War II has left a profound and enduring impact on survivors and their descendants.
The children and grandchildren of Holocaust survivors often exhibit increased vulnerability to post-traumatic stress disorder, anxiety, and depression, reflecting the inherited psychological and emotional burdens of their ancestors’ horrific experiences (Yehuda & Lehrner, 2018).
2. Slavery in the United States
The legacy of slavery in the United States, which forcibly brought millions of Africans to America and subjected them to severe exploitation and dehumanization, continues to affect African American communities.
The trauma of slavery has been passed down through systemic racism, economic disparities, and ongoing discrimination, contributing to higher rates of depression and post-traumatic stress disorder among African Americans today (Yehuda & Lehrner, 2018).
3. Indigenous peoples and colonization
Indigenous peoples worldwide, including Native Americans, Aboriginal Australians, and First Nations Canadians, have suffered immense trauma due to colonization, forced assimilation, and cultural genocide.
The generational trauma resulting from these historical injustices is evident in the higher rates of substance abuse and suicide within these communities (Yehuda & Lehrner, 2018). Efforts to reclaim cultural identity and implement healing practices are crucial steps toward addressing this persistent trauma.
For more on collective trauma and generational trauma, we recommend this TED talk.
You can heal intergenerational trauma - Dr. Thema Bryant
Breaking the Cycle: A Positive Psychology Perspective
Breaking the cycle of generational trauma necessitates a comprehensive approach that leverages the principles of positive psychology.
This involves not only addressing painful inherited patterns, but also capturing and reinforcing positive ones to create lasting integration and wellbeing (Linley & Joseph, 2004; Schwartz, 2020).
Resilience
Resilience-building involves helping clients develop the capacity to recover from adversity and adapt to challenging circumstances.
This can be achieved through mind–body techniques that foster adaptive thinking, mindfulness practices that enhance emotional regulation, and supportive therapeutic relationships that provide a secure base for clients to explore their trauma (Schwartz, 2020).
Personal strengths
Focusing on strengths involves identifying and amplifying clients’ inherent capabilities and positive traits.
Therapists can use strength-based assessments to highlight areas where clients excel to build self-efficacy and confidence. This approach helps clients see themselves as more than their trauma, empowering them to harness their potential for transformation (Tedeschi & Calhoun, 1996).
Post-traumatic growth
Post-traumatic growth (PTG) refers to the positive psychological changes that can emerge from the struggle with highly challenging life circumstances (Linley & Joseph, 2004).
Therapists can facilitate PTG by encouraging clients to explore the meaning and lessons derived from their traumatic experiences, fostering a sense of personal growth, improved relationships, and a renewed appreciation for life (Tedeschi & Calhoun, 1996).
Techniques such as reflective journaling and existential questioning can be particularly effective in promoting PTG.
Narrative therapy
Narrative therapy helps clients reframe and re-author their trauma stories, shifting from a problem-saturated narrative to one that highlights resilience, strength, and agency (Lely, 2019).
By externalizing the trauma and separating it from their identity, clients can gain a new perspective on their experiences and develop a more empowering narrative that supports healing and integration (Joseph, 2011).
Mindfulness and emotional regulation
Incorporating mindfulness practices and techniques for emotional regulation can help clients manage intense emotions associated with generational trauma.
Family systems therapy can address dysfunctional dynamics and promote healthy attachment within families. By involving family members and looking at the greater social system in the therapeutic process, therapists can help break the cycle of trauma transmission and create a supportive environment that fosters collective healing (Fitzgerald & London-Johnson, 2020).
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3 Helpful Trauma Worksheets
Just as trauma can be passed down through generations, so too can strength and resilience be inherited. These inherited strengths demonstrate that families transmit not only vulnerabilities, but also the enduring capacity to overcome challenges.
To delve into generational resilience, you can use these worksheets from PositivePsychology.com.
Recognizing Family Narratives explores stories, patterns, roles, and traditions that have been passed down from one generation to the next, prompting insight into what generational strengths serve clients versus what traumas or beliefs hold them back.
Healing From Trauma Through Writing is a helpful worksheet to find meaning and resolution from trauma. Those exploring generational trauma might find this helpful in investigating inherited painful patterns and ways to bring healing to a family line.
Growing Stronger From Trauma is a benefit-finding exercise to foster a more balanced and positive view on trauma and adversity, encouraging individuals to recognize strategies for handling future challenges that contribute to future generations.
5 Books on Inherited Trauma
Here are five highly regarded books on generational trauma or inherited trauma that are particularly useful for counselors and mental health professionals.
1. It Didn’t Start With You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle – Mark Wolynn
The author offers a profound exploration of how generational trauma shapes our identities and provides practical tools for breaking the cycle.
Combining scientific research with compelling case studies and exercises, Wolynn equips mental health professionals with invaluable resources for resolving collective trauma.
This book is recommended for its deep insights into the influence of generational trauma and its practical guidance for healing. It’s particularly relevant for those seeking to understand and overcome their own inherited emotional wounds.
2. Trauma and Recovery: The Aftermath of Violence—From Domestic Abuse to Political Terror – Judith Herman
This seminal work is a comprehensive guide to understanding the aftermath of violence, including its generational implications. With a blend of theoretical exploration and practical applications, Herman equips professionals with the tools necessary to effectively treat trauma survivors.
This book is indispensable for mental health practitioners seeking to deepen their understanding of generational trauma and develop effective strategies for healing.
By shedding light on the complex interplay between past and present traumas, Herman’s work offers invaluable insights for professionals in the field.
3. Break the Cycle: A Guide to Healing Intergenerational Trauma – Mariel Buqué
The author delves into the intricate ways generational trauma affects individuals and families, offering a rich tapestry of research, exercises, and personal stories.
Buqué’s holistic approach provides readers with a deep understanding of how trauma is transmitted across generations and practical strategies for breaking the cycle.
This guide is particularly valuable for mental health professionals and individuals seeking to understand the multilayered dynamics of inherited trauma. By offering tangible pathways to healing, Buqué empowers readers to embark on a journey of transformative self-discovery.
4. My Grandmother’s Hands: Racialized Trauma and the Pathway to Mending Our Hearts and Bodies – Resmaa Menakem
A profound exploration of racialized trauma, this book highlights its intergenerational transmission and the impacts inherited trauma has on individuals and communities.
Through a somatic lens, Menakem provides readers with transformative practices for healing racialized trauma and breaking free from inherited patterns of suffering.
This book is essential reading for anyone interested in understanding the intersection of generational trauma and racial injustice, offering insights that are both deeply insightful and actionable. By bridging the gap between theory and practice, Menakem’s work empowers readers to embark on a journey of reconciliation within themselves and their communities.
5. Loving You Is Hurting Me: A New Approach to Healing Trauma Bonds and Creating Authentic Connection – Laura Copley
Lastly, I’d be remiss not to include my own work, which I believe provides a fresh and insightful perspective on healing trauma bonds and fostering authentic connections in relationships.
With a focus on the impact of attachment and generational trauma, this book offers practical strategies for breaking unhealthy inherited patterns and cultivating deeper, more meaningful connections.
In this guide, I’ve aimed to detail a compassionate approach and actionable advice, in the hopes of making it an invaluable resource for individuals seeking to overcome generational trauma in their relationships.
Empower others with the skills to manage and learn from inevitable life challenges using these 17 Resilience & Coping Exercises [PDF], so you can increase their ability to thrive.
There are several helpful resources that can help you support clients who want to explore their generational trauma and cultivate healing. Some include:
The article How to Practice Family Constellation Therapy is a helpful read, as it guides clients into identifying, understanding, and reconciling events that have led to breakdowns within the family system.
To begin healing the inherited trauma, we recommend Reparenting: Seeking Healing for Your Inner Child, which outlines how to integrate vital parts of our being possibly wounded by generational trauma and reclaim self-agency.
Understanding generational trauma requires an appreciation of its deep and pervasive impact on individuals, families, and communities.
By recognizing and addressing these inherited patterns and the broader systemic factors that perpetuate them, therapists can help clients explore and enhance their inherited resilience, ultimately fostering healing across generations.
Is generational trauma and family trauma the same?
Generational trauma refers to psychological and emotional wounds passed down from one generation to the next due to significant historical events. Family trauma is a specific type of generational trauma, focusing on trauma passed within a family unit. Thus, family trauma is a component of the broader concept of generational trauma.
What is considered generational trauma?
Generational trauma is the psychological and emotional impact of significant historical events such as war, genocide, and systemic oppression experienced by ancestors. These effects are passed down to descendants, influencing their beliefs and behaviors. It manifests in various ways, impacting mental and emotional wellbeing.
Does trauma change your DNA?
Trauma can cause epigenetic changes, altering gene expression without changing the DNA sequence. These changes can be inherited by future generations, affecting stress responses and emotional regulation. While DNA itself remains unchanged, trauma can impact how genes are expressed.
How do you know if you’re a cycle breaker?
A cycle breaker actively works to heal generational trauma and prevent its transmission to future generations. They use resilience-building, positive psychology, and therapeutic practices to change inherited patterns. Engaging in mindfulness, emotional regulation, and family systems therapy can indicate progress in breaking the cycle.
References
Bale, T. L. (2014). Lifetime stress experience: Transgenerational epigenetics and germ cell programming. Dialogues in Clinical Neuroscience, 16, 297–305. https://doi.org/10.31887/DCNS.2014.16.3/tbale
Bandura, A. (1965). Influence of models’ reinforcement contingencies on the acquisition of imitative responses. Journal of Personality and Social Psychology, 1(6), 589–595. https://psycnet.apa.org/doi/10.1037/h0022070
Chou, P. C., Huang, Y. C., & Yu, S. (2024). Mechanisms of epigenetic inheritance in post-traumatic stress disorder. Life, 14(1), Article 98. https://doi.org/10.3390/life14010098
Copley, L. (2023). Loving you is hurting me: A new approach to healing trauma bonds and creating authentic connection. Hachette. https://www.amazon.co.za/dp/1538741407/
Fisher, J. (2017). Healing the fragmented selves of trauma survivors: Overcoming internal self-alienation. Routledge. https://doi.org/10.4324/9781315886169
Fitzgerald, M., London-Johnson, A., & Gallus, K. L. (2020). Intergenerational transmission of trauma and family systems theory: An empirical investigation. Family Process, 42(3), 406–424. https://doi.org/10.1111/1467-6427.12303
Gibson, T. (2020). Attachment theory: A guide to strengthening the relationships in your life. Rockridge Press.
Grossman, P., Niemann, L., Schmidt, S., & Walach, H. (2004). Mindfulness-based stress reduction and health benefits: A meta-analysis. Journal of Psychosomatic Research, 57(1), 35–43. https://doi.org/10.1016/S0022-3999(03)00573-7
Herman, J. L. (1992). Trauma and recovery: The aftermath of violence—from domestic abuse to political terror. Basic Books. https://www.amazon.co.za/dp/1541602951/
Lely, J. C. G., Smid, G. E., Jongedijk, R. A., W Knipscheer, J., & Kleber, R. J. (2019). The effectiveness of narrative exposure therapy: A review, meta-analysis and meta-regression analysis. European Journal of Psychotraumatology, 10(1), Article 1550344. https://doi.org/10.1080/20008198.2018.1550344
Joseph, S., & Linley, P. A. (2008). Positive psychological perspectives on posttraumatic stress: An integrative psychosocial framework. In S. Joseph & P. A. Linley (Eds.), Trauma, recovery, and growth: Positive psychological perspectives on posttraumatic stress (pp. 3–20). John Wiley & Sons, Inc. https://psycnet.apa.org/doi/10.1002/9781118269718.ch1
Lehrner, A., & Yehuda, R. (2018). Cultural trauma and epigenetic inheritance. Development and Psychopathology, 30(5), 1763–1777. https://doi.org/10.1017/S0954579418001153
Menakem, R. (2017). My grandmother’s hands: Racialized trauma and the pathway to mending our hearts and bodies. Central Recovery Press. https://www.amazon.co.za/dp/1942094477/
Schwartz, A. (2020). The post-traumatic growth guidebook: Practical mind-body tools to heal trauma, foster resilience, and awaken your potential. PESI Publishing & Media.
Tedeschi, R. G., & Calhoun, L. G. (1996). The posttraumatic growth inventory: Measuring the positive legacy of trauma. Journal of Traumatic Stress, 9(3), 455–471. https://doi.org/10.1007/BF02103658
Wolynn, M. (2016). It didn’t start with you: How inherited family trauma shapes who we are and how to end the cycle. Penguin Books. https://www.amazon.co.za/dp/1101980389/
About the author
Laura Copley, Ph.D. offers her insight on healing complex trauma as a therapist, podcast host of "Tough Love with Dr. Laura Copley", and at speaking engagements around the world. Recently, she released her first book called "Loving You is Hurting Me," a self-improvement book on trauma bonding that blends storytelling, psychoeducation, and powerful activities and strategies that lead to Post-Traumatic Growth.
Generational trauma, the enduring legacy of past adversities that reverberates through familial lines, presents profound challenges to mental and emotional wellbeing.
Understanding the root causes and risk factors of generational trauma is crucial to understanding the mechanisms that sustain trauma transmission and identifying avenues for healing.
Psychiatrists Yehuda and Lehrner (2018) focused research on the generational transmission of trauma, epigenetic mechanisms, and the offspring of trauma survivors in their efforts to illuminate how deeply ingrained and far reaching the effects of generational trauma can be.
