What is generational trauma? Plus, how to identify and manage it
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore what generational trauma is, including what causes it and examples of what it can look like. Plus, how to identify and manage generational trauma.
If you’ve ever carried an emotional heaviness that you can’t quite explain, or had fear about something that didn’t make much sense to you or your current life, there's a chance you’re dealing with the impacts of generational trauma.
Emotional wounds, especially ones passed down through the generations, can shape how we act, feel, and connect with others. Many families don’t realize they’re carrying the hidden weight of generational trauma, but it may create a cycle of pain that takes serious emotional work to break.
These patterns may trace back to traumas from our parents, grandparents, or even further generations, like our great-grandparents. If your grandmother went through something traumatic that remained unresolved—like the loss of a child or death of a loved one or even major financial struggles—these traumas could have affected the way she parented your mother, which then may have trickled down to how you were raised.
What is generational trauma?
Generational trauma happens when the traumatic events that one generation experienced are passed down to the next. This can include emotional, psychological, and even physical effects, from difficult situations like war, trauma, abuse, poverty, or severe neglect.
In these instances the trauma that our ancestors went through can impact our thoughts, feelings, and behaviors without us even realizing it. These issues might not just be about what's happening now, but also about what’s happened in the past.
A common example of a trauma that’s passed down could be struggling with trust in romantic relationships. If your mother experienced her parents divorcing, she may have been overly cautious in relationships, for fear of also ending up divorced. You witnessing this may lead you to believe that romantic partnership always ends in separation, causing you to avoid this type of connection altogether. Sadly, the possibilities are endless when it comes to generational trauma.
Signs of possible generational trauma
Generational trauma can show up in many ways, from the way your family members speak to you to your attachment style. Did Grandpa always seem angry for no reason? Or did Aunt Sue seem a little anxious or paranoid to you, even during times when it didn’t feel necessary? These could be signs of generational trauma rearing its ugly head.
Recurring emotional issues: If you or your family members struggle with chronic anxiety, depression, or anger, it’s possible they’re experiencing trauma handed down to them by other family members. This can manifest in a family lineage having anxiety or deep anger for how generations before them were treated either by partners, family members, or society.
Behavioral patterns: Recurring behaviors such as substance abuse, violence, or emotional withdrawal in your family could be a sign your family is impacted by generational trauma. If you have several family members struggling with substance abuse, it may be due to an emotion that’s been passed down to them.
Relationship difficulties: Struggles with trust, intimacy, or maintaining healthy relationships may be a sign of trauma that’s been passed down. This could possibly be seen in family lines where single parents are the norm and where distrust of romantic partners is common.
Physical symptoms: Unexplained chronic health issues, such as headaches, stomach problems, or fatigue could be indicators of generational trauma, as unresolved emotional issues may manifest as physical health problems.
Is it generational trauma or learned behavior?
Generational trauma and learned behaviors are related but are distinct in their differences. Generational trauma refers to the emotional and psychological impact of traumatic experiences that are passed down through family lines, often unconsciously. This trauma can manifest in anxiety, depression, or unhealthy coping mechanisms that affect multiple generations, even if the people haven’t directly experienced the original traumatic event. Learned behaviors, on the other hand, are actions, habits, or attitudes consciously or unconsciously adopted by people through observation or interaction with their environment, particularly family members.
A family history of substance abuse can often be viewed through the lens of both generational trauma and learned behavior. For families affected by generational trauma, the use of common substances like alcohol could be a coping mechanism passed down unknowingly through the generations. Traumatic events experienced by older family members—such as loss, abuse, or significant hardship—could have led to substance abuse as a means of escaping pain. This pattern of using alcohol to numb or self-medicate could then have been adopted by future generations, even if they don't directly experience the initial trauma.
On the other hand, alcoholism may also stem from learned behavior, where children grow up witnessing family members rely on alcohol to handle stress, socialize, or deal with emotions. Over time, they may adopt these same habits, normalizing alcohol as a way to cope.
What causes generational trauma? Plus, 3 examples of what it can look like
Generational trauma is often caused by significant, long-term stressors such as war, poverty, abuse, and systemic racism. These experiences create deep emotional wounds that can impact how families and individual family members cope with life through many generations.
When we see the bigger picture of how past events shape present behaviors, we can start to break the cycle, begin to heal, and create healthier family dynamics.
Examples of generational trauma
1. War and conflict: A family that lived through a war might have experienced extreme fear, loss, and uncertainty. This trauma can lead to anxiety and hypervigilance, behaviors that they might pass on to their children. The children might grow up feeling anxious or overly cautious, even if they’ve never experienced war themselves.
2. Abuse and neglect: Parents who experienced abuse or neglect as children might struggle with feelings of insecurity, low self-esteem, and distrust. These emotional scars can affect how they interact with their own children, perhaps by having difficulty showing affection, or causing them to be overly strict while passing on their feelings of insecurity to their children.
3. Systemic oppression: Families affected by racism or other forms of systemic oppression often face ongoing stress and fear. Parents who’ve faced discrimination may be more likely to teach their children to be cautious and wary of certain situations or people, instilling fear and vigilance, even if the immediate threat of discrimination has lessened or if their child isn’t in harm’s way.
The link between generational trauma and adverse childhood experiences (ACEs)
Adverse childhood experiences (ACEs) are traumatic events that happen during childhood, such as abuse, neglect, or witnessing violence. These experiences can have long-lasting effects on a person's mental and physical health. When parents have experienced multiple traumas as children, it can impact how they raise their own children.
A parent who grew up in a home with domestic violence might struggle with anxiety, depression, or anger issues, which can influence their parenting style. For example, they might have trouble managing their emotions, which can lead to inconsistent or harsh discipline. Their children, in turn, might develop their own emotional and behavioral issues as a result of the way they’re treated by their parents.
Parents with elevate levels ACE's might be more likely to experience stress and burnout and find it harder to provide a stable and nurturing environment for their children. This instability can make children feel insecure or unloved, contributing to their own emotional struggles.
In cases where people who faced multiple traumas as children might have learned unhealthy coping mechanisms, like substance abuse or emotional withdrawal. These behaviors can create a challenging environment for their own children, who might then learn similar coping strategies.
How to identify generational trauma
Recognizing patterns and symptoms that span multiple generations can be complex, but, in order to heal, it’s important to identify and address the trauma.
Dive into your family history
Talk to older family members about their experiences and what they know about previous generations. Look for patterns of behavior or recurring issues, such as anxiety, depression, or substance abuse.
Approach this process with empathy and an open mind. Family members might have different perspectives on past events, and uncovering memories may be painful. Be patient and respectful, and consider professional support to guide you through these conversations.
Take a look at common challenges for your family
Identify emotional or behavioral issues that seem to repeat within your family, like chronic anxiety, depression, anger, and difficulties in relationships. These issues might not have an obvious cause in the present but could be linked to traumas experienced by previous generations. Go easy on yourself when it comes to assessing symptoms as facing these patterns can be difficult and challenging.
Be mindful about how and if you share these findings as you explore — you probably don’t want to go around psycho-analyzing family members and risk hurting someone’s feelings.
Get a professional opinion
Speak to a therapist who specializes in trauma for help assessing and identifying generational trauma and for guidance on how to heal. Oftentimes, you can do a quick search on the internet for therapists who specialize in trauma. You can also ask your primary care provider for advice or a referral.
6 ways to manage and break the cycle of generational trauma
Healing old wounds and building a healthier future for yourself and your family is entirely possible. It might take some hard emotional work and self-awareness, but ending the cycle of generational trauma can open the door to a life filled with growth, success, and real fulfillment.
1. See a therapist who specializes in trauma
Try individual, family, or group therapy to address any past trauma and develop healthy coping strategies. A trained therapist can help you understand the ways you're being impacted and guide you through the healing process. Family therapy can be especially helpful, as it allows everyone to share their experiences and work on improving communication and relationships together.
First steps: Book regular therapy sessions and stick to them. Use a journal to track your thoughts and feelings between sessions to share with your therapist.
💙 Connect with how you’re actually feeling and practice Labeling Emotions in this episode of the Daily Jay.
2. Learn about generational trauma
Get curious and learn about trauma through books, articles, and online courses to gain a deeper understanding of generational trauma and its possible impacts. This can empower you with the knowledge to recognize trauma patterns and develop effective strategies to overcome them. Share what you learn with your family if they’re open to hearing it.
First steps: Dedicate a few minutes each day to learn about trauma. If you’ve shared your generational trauma journey and those in your family are equally curious to explore you can create a shared reading list discussing what you’ve learned. Just be mindful that not everyone will be as eager to explore these difficult topics.
3. Consider discussing generational trauma with your family (but only if it’s safe to do so)
When discussing family trauma, it’s important to listen to each other with empathy and understanding, and also ensure opening up a conversation like this is safe and comfortable for all. If some family members would like to sit this talk out, let them, as it may be too triggering. For others, approaching the topic slowly could be helpful to allow everyone to adjust to the topic at hand and stay within their comfort zones.
Some ways to recognize if a conversation with your family is unsafe could be if family members experience intense emotion or outbursts during the chat. This could range from extreme anger, sadness, or an unwillingness to cooperate. Of course, if someone seems as though they’re about to get violent, it’s important to prioritize your own safety.
Use “I” statements to express your feelings, like “I feel anxious when…” to nurture empathy and communication. This also helps to make sure the communication doesn’t come off as accusatory.
Be patient and non-judgmental, as talking about trauma can be challenging. Regular family meetings or check-ins for any members of your family that are willing can help keep communication open and build stronger connections.
First steps: Set up a family meeting, explaining what you’d like to talk about and why. Accept that some might embrace the idea of talking about your joint experiences and relationships, while others might feel threatened or emotionally triggered. For those who want to participate, use a “talking stick” or another object during family discussions to ensure everyone gets a chance to speak without interruptions. Learn how talking with your family can help build and strengthen emotional connection with these eight tips.
💙 Practice giving the person you’re speaking to your full attention by Holding Space with this session from Tamara Levitt’s Relationship with Others Series.
4. Take care of yourself
Digging into past trauma can be a lot, so use techniques such as mindfulness, exercise, and healthy eating to support your emotional wellbeing. Try going on daily walks and incorporating more nutritious foods into your meals to begin to feel better. Mindfulness practices, like meditation or deep breathing exercises, can help you stay grounded and manage stress. New to self-care? Explore these 20 self-care practices to help you prioritize your wellbeing.
First steps: Start a daily self-care routine that includes at least one mindfulness activity, one form of exercise, and a healthy meal. Track your self-care activities in a journal to stay accountable and help you see the benefits over time.
💙 Let the Radical Self-Care series help guide you through your journey for greater self-care.
5. Find support networks
Reach out to safe and available friends and family members who can provide emotional support. Opening up to and relying on your support system can help you process and understand what’s going on in your life and family. If you don’t have loved ones available, join support groups, either in person or online, where you can connect with others who have similar experiences. You can also look up local mental health organizations or support services, too.
First steps: Identify three people you can reach out to for support and schedule regular catch-ups with them. You can also look for local or online support groups and attend at least one meeting to see if it’s a good fit for you. Another option is reaching out to a therapist or even your general practitioner or OB/GYN who may be able to refer you to a mental health professional who may have more resources.
💙 Learn why cultivating your support network is essential for your overall wellbeing with the Daily Jay’s You Belong meditation.
6. Prevent future trauma by building healthier habits
To help prevent generational trauma from being passed down to future generations, promote open communication and confidence with children, encouraging them to express their feelings and thoughts.
Be responsive and emotionally available to your children, helping them learn about different emotions. Model healthy coping strategies by showing children how to manage stress and emotions in positive ways, such as through exercise, creative activities, or relaxation techniques. You can even try some of our mindful parenting tips to help you.
If you need to, get professional support in creating a nurturing environment that supports emotional resilience.
First steps: Create a family routine that includes daily check-ins where everyone can share their feelings. Eating together at the table in the evening might be a natural time for this, but work out what fits your schedules.
Use age-appropriate books and activities to teach children about emotions and coping skills. Try family therapy sessions to address and prevent trauma collectively.
💙 Build an emotional check-in practice with our Feelings Journal & Feelings Wheel to build a habit of emotional openness.
Generational trauma FAQs
Can generational trauma affect physical health, and how?
Your physical health can be affected by generational trauma often manifesting as chronic stress. In turn, chronic stress can weaken the immune system, making you more likely to get sick. It can also contribute to conditions like heart disease, diabetes, and high blood pressure.
People dealing with generational trauma might experience chronic pain, fatigue, and other unexplained physical symptoms.
How is trauma genetically passed down?
Trauma may be passed down through changes in gene expression, a process known as epigenetics. When someone experiences severe trauma, it may cause changes in how certain genes are turned on or off. These changes could possibly be inherited by future generations, affecting how they respond to stress and trauma.
In other words, the trauma experienced by one generation may leave a genetic imprint that influences the next generation’s vulnerability to stress and emotional difficulties. Addressing and healing trauma may help prevent it from being passed down further.
How can I start a conversation about generational trauma with my family?
Starting a conversation about generational trauma with your family can be challenging, but it can also be important and worthwhile. As you never want to be in a situation where you feel unsafe, it might be prudent to consider the temperament of anyone you’re hoping to discuss these findings with. If your family members are unsupportive of you in any way, it might be better to avoid extremely difficult conversations, or consider having them with a therapist or mediator present.
Begin by expressing your own feelings and concerns in a gentle and non-confrontational way. Use “I” statements to share your observations and experiences, such as “I’ve noticed that our family tends to struggle with anxiety, and I wonder if it might be related to past experiences.”
Invite your family members to share their thoughts and experiences, and listen with empathy and an open mind. It can be helpful to have these conversations in a safe and comfortable setting, and you might consider seeking a therapist to help you.
Are there specific signs that indicate I might be experiencing generational trauma?
There are several signs that might indicate you are experiencing generational trauma.
Recurring emotional issues, such as chronic anxiety, depression, or anger, that don’t seem to have a clear cause in your current life.
Behavioral patterns, like substance abuse or difficulties maintaining relationships.
Physical symptoms, such as chronic pain or fatigue without a medical explanation.
What role does culture play in the transmission of generational trauma?
Culture may have a major impact in how trauma is experienced, expressed, and passed down through generations.
If a group has been specifically targeted in one way or another throughout history, future generations may process that trauma differently than the majority of the population. It can affect how those people move through the world and interact with others, and have a major role in shaping their values system.
Understanding the cultural context of your family’s experiences can provide valuable insights into how generational trauma is transmitted and how it can be addressed.
How does generational trauma affect the brain?
Generational trauma can impact the brain, because chronic stress and trauma can alter brain structures involved in emotion regulation, memory, and stress responses.
The amygdala, which is responsible for processing emotions like fear and anxiety, can become overactive, making you more sensitive to stress. The prefrontal cortex, which helps with decision-making and self-control, might become less effective, which can lead to difficulties in managing emotions and behaviors.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
