Generational trauma, often referred to as intergenerational or transgenerational trauma, is a concept that has gained attention in recent years. It refers to the psychological and emotional effects of trauma experienced by one generation that are passed down to subsequent generations. This isn’t something that happens consciously; rather, it’s often an unspoken legacy that shapes family dynamics, relationships, and individual identities in profound ways. By understanding generational trauma, we can begin to address its impact and work toward healing, not just for ourselves but for future generations.

What Is Generational Trauma?

Trauma leaves a deep imprint, whether the event is personal, like abuse or loss, or collective, like war, slavery, or forced displacement. Generational trauma occurs when the unresolved pain of that experience is unconsciously transmitted from one generation to the next. This can happen through learned behaviors, family narratives, or even changes at a biological level, such as the stress responses encoded in our DNA.

For example, research on Holocaust survivors and their descendants has highlighted how the trauma of living through unimaginable horrors finds echoes in subsequent generations. Survivors’ children and grandchildren often report higher levels of anxiety, hypervigilance, and even guilt, despite never having personally endured the atrocities.

Similarly, communities affected by systemic racism, colonization, or historical violence frequently carry a shared trauma that persists across generations. For instance, African American families may carry the legacy of slavery and segregation, while Indigenous peoples around the world face the ongoing impacts of colonization and cultural erasure. These shared traumas don’t just disappear over time; they often persist and influence how families relate to one another and the world.

How Generational Trauma Is Passed Down

The transmission of generational trauma can occur in multiple ways. One of the primary mechanisms is through parenting styles and family dynamics. Parents who have endured trauma themselves may struggle to create a sense of security for their children. They might unknowingly project their fears, anxieties, or unresolved pain onto their kids, shaping how they grow and develop.

For example, someone who grew up in a household influenced by wartime trauma might have parents who are overly strict or emotionally distant, driven by their own survival instincts. These behaviors can leave children feeling unsupported or unloved, perpetuating cycles of low self-esteem, trust issues, or difficulty with emotional regulation.

Generational trauma is also communicated through stories—or the lack thereof. Families may avoid certain topics because they are too painful to discuss, creating a silence that can feel weighty. Children might sense there’s something unsaid and internalize it, leaving them to construct their own interpretations of the family’s struggles. Alternatively, stories that focus on suffering and survival can pass along a mindset of scarcity or fear, even in moments when safety and abundance are present.

On a biological level, emerging studies in epigenetics suggest that trauma can leave marks on our genetic expression. This means that stress responses activated by trauma can be passed down, making descendants more prone to conditions like anxiety, depression, or heightened sensitivity to stress.

The Impact on Family Dynamics

The effects of generational trauma ripple through families in countless ways, often creating patterns of dysfunction. Unresolved trauma can lead to difficulties in communication, trust, emotional availability, or conflict resolution. These challenges can fragment relationships or create cycles of hurt that repeat across generations.

A parent who experienced neglect in their own childhood might struggle with showing affection to their children—or might overcompensate by becoming overbearing. This lack of balance can create strain in the parent-child relationship, leaving both parties feeling disconnected or misunderstood.

Additionally, families affected by generational trauma might have rigid or unspoken rules that dictate the way members behave. There may be an underlying pressure to avoid conflict at all costs, keep emotions hidden, or maintain control over every aspect of life. While these coping strategies may have served previous generations in times of crisis, they can feel restrictive or even harmful in the present.

Recognizing Signs of Generational Trauma

Generational trauma doesn’t always show up in obvious ways. Often, it manifests in subtler patterns of behavior and emotion. Here are some common signs:

  • Unexplained fear, anxiety, or guilt that doesn’t seem tied to a current situation
  • Repeating family patterns, such as addiction, abuse, or estranged relationships
  • Overreacting to minor stressors, possibly due to heightened stress responses
  • Difficulty with emotional expression or vulnerability within the family
  • Silence around important issues or avoidance of specific topics
  • Perfectionism or hyper-independence born from a need to prove worth or safety

Recognizing these signs is an important first step toward addressing the deeper roots of what may feel like ‘normal’ family struggles.

Healing and Breaking the Cycle

Breaking the cycle of generational trauma requires both awareness and active effort. It isn’t easy, but with compassion and resolve, healing is possible—not just for individuals, but for entire families.

  • Acknowledge the Past: The first step in addressing generational trauma is to acknowledge its existence. This may involve researching family history, having open conversations with relatives, or simply reflecting on the unspoken patterns that shape your family. Understanding what your parents, grandparents, or ancestors endured can foster empathy while offering clarity about your own emotions and behaviors.
  • Seek Therapy: Trauma, especially generational trauma, can be difficult to untangle on your own. Therapists who specialize in trauma or family systems therapy can provide guidance and tools for breaking patterns that have persisted for generations. Modalities like EMDR (Eye Movement Desensitization and Reprocessing) or somatic therapy can also address trauma stored in the body.
  • Practice Self-Compassion: Healing starts with yourself. Acknowledge that you’re doing the best you can within the context of your family’s history. Whether it’s letting go of guilt or giving yourself permission to feel joy, self-compassion can act as a powerful antidote to the pain passed down through generations.
  • Build New Family Traditions: Creating new ways of relating to family can help set a different tone for the future. Whether it’s implementing regular family check-ins, starting conversations about difficult topics, or simply prioritizing joy and connection, small acts of change can have a ripple effect over time.
  • Educate Yourself and Others: The more we understand about generational trauma, the better equipped we are to address it. Share resources with family members or work together to create an environment of mutual support and understanding.

Generational trauma doesn’t have to define you—or your family. While its imprint may be deep, it’s not unchangeable. By recognizing its presence, we take the first step toward breaking the cycle and creating a future defined by resilience and healing. Healing is a gradual process, but every step forward is a testament to the strength of individuals and families willing to confront their past for the sake of a brighter, healthier future.