Intergenerational Trauma: What It Is and How to Break the Cycle

Trauma is often thought of as an individual experience, but did you know that it can be passed down through generations? Intergenerational trauma, also known as ancestral trauma, refers to the transmission of the effects of trauma from one generation to the next. This can happen in families, communities, and even entire cultures, shaping the emotional and psychological landscape of individuals long after the original traumatic events have occurred.

In this article, we will explore what intergenerational trauma is, how it is passed down, and how we can break the cycle. Whether you’re aware of family trauma in your history or not, understanding this phenomenon can be a powerful first step in healing and reclaiming your own life.

What Is Intergenerational Trauma?

Intergenerational trauma occurs when the emotional and psychological effects of trauma are passed down from one generation to another. This can happen in several ways, from learned behaviours to genetic changes. For example, a parent who experienced war, abuse, or significant loss may exhibit behaviours that reflect their trauma—such as heightened anxiety, depression, or difficulty trusting others. Children who grow up in this environment may internalize these behaviours and experiences, often without fully understanding why they feel the way they do.

This pattern can continue for generations. The original trauma, whether it’s from a historical event, familial abuse, or systemic oppression, creates a ripple effect that influences not only the survivor but also their descendants. In some cases, children born into these environments may develop emotional or behavioural issues even if they haven’t directly experienced the trauma themselves.

It’s important to understand that intergenerational trauma isn’t just about passing on pain. It also involves the transmission of coping mechanisms, beliefs, and worldviews. For example, a parent who experienced trauma may become overly protective or distant, thinking this is the best way to keep their child safe. Over time, these patterns become ingrained and are passed down to future generations, often without anyone consciously realizing it.

How Is Intergenerational Trauma Passed Down?

Behavioural Patterns: The way we cope with trauma often becomes the way we cope with life. If a parent deals with their trauma through anger, emotional withdrawal, or substance abuse, their children may learn to adopt similar behaviours as a way of dealing with stress or emotional pain. These patterns may not seem unusual or abnormal to the children because they’ve been normalized within the family environment.
Parenting Styles: Parenting itself can be influenced by trauma. A parent who has not healed from their own past may struggle with emotional availability, consistent discipline, or nurturing behaviour. This can create an environment where children feel emotionally neglected, unsafe, or unimportant. The cycle of emotional unavailability or neglect can continue as these children grow up and parent their own children in similar ways.
Cultural and Societal Factors: In cases of collective trauma—such as war, slavery, colonization, or genocide—the effects can ripple through entire communities or cultures. These experiences may be passed down through shared cultural memory, social norms, or even inherited beliefs about survival, identity, and worth. For example, a community that has experienced discrimination or violence may continue to struggle with issues of self-worth or safety for generations.
Genetic Changes: Research into epigenetics—the study of how environmental factors influence gene expression—has shown that trauma can cause physical changes in the body’s genetic code. These changes can affect how individuals respond to stress, regulate emotions, and interact with their environment. While the science is still developing, it suggests that the impact of trauma may be even more profound and lasting than we previously understood.

How to Break the Cycle of Intergenerational Trauma

The good news is that breaking the cycle of intergenerational trauma is possible. It requires intentional healing, awareness, and support. While the process may be long and challenging, it can lead to significant transformation for both individuals and families. Here are some ways to begin healing from intergenerational trauma:

Acknowledge the Trauma: The first step in breaking the cycle of intergenerational trauma is acknowledging that it exists. This involves recognizing the trauma in your family history and understanding how it has affected your life. This can be difficult, especially if your family has normalized harmful behaviours or if you’ve been taught to suppress or ignore emotional pain. However, naming the trauma is the beginning of healing.
Seek Therapy and Support: Therapy can be incredibly helpful in unpacking the effects of intergenerational trauma. Trauma-informed therapy can help you understand how past trauma is impacting your present behaviour and relationships. It can also help you process any emotional wounds and develop healthier coping strategies. Additionally, support groups or family therapy can provide a safe space for you to connect with others who are on a similar healing journey.
Break Harmful Patterns: One of the most important steps in healing is recognizing and changing harmful behavioural patterns. If you find yourself repeating negative behaviours—such as becoming emotionally distant, using substances to cope, or avoiding difficult conversations—take a step back and ask yourself why you’re doing this. Breaking these patterns requires self-awareness, patience, and the willingness to try new ways of coping with stress and emotions.
Practice Mindfulness: Mindfulness techniques can be especially helpful for breaking the cycle of intergenerational trauma. By practicing mindfulness, you can become more aware of your thoughts, feelings, and physical sensations in the present moment. This awareness can help you recognize when you’re falling into old patterns of behaviour and give you the opportunity to choose a healthier response.
Create New Traditions: One way to break the cycle of intergenerational trauma is by creating new traditions in your own life and family. This can involve setting boundaries, expressing love and affection openly, and prioritizing emotional well-being. By making these changes, you can create a positive legacy for future generations, breaking the pattern of trauma and creating a healthier environment for your children.
Embrace Healing as a Collective Effort: Healing from intergenerational trauma is not a solitary process—it’s a collective one. Involving your family, community, or cultural group in the healing process can create a sense of solidarity and shared purpose. Whether through open conversations, family counselling, or community healing practices, coming together to heal can foster resilience and mutual support.

Empowering Change

While the effects of intergenerational trauma can be deeply ingrained and challenging to overcome, they are not insurmountable. By understanding how trauma is passed down, acknowledging its impact, and taking intentional steps to heal, you can break the cycle for yourself and future generations. The path to healing may be difficult at times, but it is also filled with hope and possibility.

Healing from intergenerational trauma requires compassion for yourself and your family. It takes time, patience, and a willingness to grow. But as you take these steps, you’ll not only heal yourself, but you’ll also create a positive ripple effect that can impact future generations in profound ways. Remember: breaking the cycle of trauma is not just possible—it’s a powerful act of love, for both yourself and those who come after you.

Key Takeaways

Trauma Can Be Inherited – Intergenerational trauma passes emotional and psychological wounds through families, communities, and cultures.
Multiple Transmission Paths – Trauma is passed down through behaviours, parenting, cultural influences, and even genetic changes.
Awareness is the First Step – Recognizing intergenerational trauma is essential for breaking the cycle.
Healing Requires Action – Therapy, mindfulness, and support help replace harmful patterns with healthier coping mechanisms.
Breaking the Cycle Benefits Future Generations – Healing yourself creates a positive ripple effect for your family and beyond.