Generational Trauma: Effects on You & Your Health

Generational trauma occurs when the initial traumatic event, or the lasting impact of the experience, affects multiple generations. For example, systemic oppression is a traumatic experience and can directly impact more than one generation, such as grandparents, parents, and children.

Traumatic experiences that lead to mental health disorders can also impact future generations. For example, a person coming back from war may turn to alcohol to cope with the memory of the terrifying events they experienced. While this person’s children may never experience war, the effects of alcohol abuse can impact them. These children may grow up believing alcohol is an effective way to deal with stress and trauma.

Sources of generational trauma include:

• Childhood abuse: Any type of physical, mental, or sexual abuse experienced during childhood can be highly traumatic for children of all ages. The impact of these experiences continues long after the abuse stops. It’s not uncommon for these children to grow up to be abusers or be in abusive relationships.
• Family violence: Any form of domestic violence in the household can be a traumatic experience for the person being abused, as well as the person witnessing the abuse. For example, it can be just as traumatic for a child who sees their mother being physically, mentally, or sexually abused as it is for the woman.
• War-related trauma: Those serving in combat experience trauma that can lead to PTSD. This trauma can cause flashbacks, fear, and anxiety. According to the U.S. Department of Veteran Affairs, as many as 21% of Gulf War veterans and 29% of Operation Enduring Freedom and Operation Iraqi Freedom veterans have been diagnosed with PTSD.
• Cultural trauma: Those growing up in a country dealing with intense turmoil can experience trauma. The most well-known event causing cultural trauma was the Holocaust disaster during World War II.
• Single traumatic event: A traumatic experience doesn’t have to occur over a long period of time. For example, active shooter events and major car accidents are traumatic events that may only last for a few minutes or hours, but they can leave a long-lasting impression on a person’s life.
• Economic trauma: Those living in severe poverty may also experience trauma related to not having access to their basic needs, such as food and shelter. For example, the trauma affecting millions during the Depression is still impacting families several generations later.
• Grief-related trauma: Trauma can also be related to the loss of a loved one. This could be a sudden, unexpected death or a death that occurs after a long-term illness.

Studies suggest that 70% of the U.S. population has experienced some level of trauma. These events are marked by a disturbing or stressful experience that has a long-term impact on the person’s emotional and mental well-being. For example, someone who was abused at a young age might deal with the impact of these events well into adulthood, if not permanently.

Trauma can lead to substance abuse as the person tries to numb their feelings, which leads to a generational cycle of trauma and substance abuse.

It’s easy to see how this cycle develops when multiple generations experience a traumatic event at the same time. For example, if a man dies, leaving behind a spouse and children, it can be an extremely traumatic event for all members of the family. If the widow turns to alcohol as a way to deal with the pain associated with her loss, the teenage child may follow suit and also use alcohol to numb the pain.

However, this cycle of addiction can continue even if other family members aren’t directly involved in the trauma. For example, a person growing up in a family with domestic violence may turn to drugs or alcohol as a coping mechanism well into adulthood. When a child observes this behavior, it’s not uncommon for them to also use drugs or alcohol to deal with painful issues in their lives.

Studies show that children growing up in a home with substance abuse issues are at a higher risk of experiencing drug or alcohol addiction issues as they enter adolescence and adulthood. This risk increases with each person in the household or extended family with substance abuse issues.

However, this doesn’t have to be the case. A person can take steps to break the cycle of generational addiction and the corresponding substance abuse.

Healing is possible with the right therapeutic tools in place. Healthy coping tools benefit the person directly impacted by generational trauma, as well as the other people in their lives, such as their spouse, children, friends, and coworkers.

Counselors use a variety of therapeutic tools when working with people facing past trauma, including individual and family therapy, support groups, and specialized techniques.

Individualized Therapy

Those seeking healing from generational trauma can start their journey with individualized therapy. This involves one-on-one sessions with a trained therapist who understands the impact of generational trauma on a person’s physical, mental, and emotional well-being.

Trained therapists or psychologists can properly diagnose underlying mental health issues, such as depression, bipolar, and PTSD. This allows the person to be treated for trauma and their mental health disorder simultaneously.

A therapist can also help a person identify the source of their trauma. This is extremely important when it comes to generational trauma because a person may not realize there’s a link between their issues and the traumatic event.

Trained therapists can teach a variety of healthy coping techniques, such as meditation, mindfulness, journaling, and deep breathing. Learning these techniques allows for healthy healing from past trauma and can help prevent drug or alcohol abuse relapses.

Family Therapy

Family therapy is essential when it comes to generational trauma, especially when younger children or adolescents are involved. This therapy technique should only be introduced after several individual therapy sessions — the therapist and individual agree on the timing.

During these sessions, a trained counselor helps family members learn better communication techniques and encourages them to share the traumatic experiences in an age-appropriate manner. Family therapy can also be a critical part of the recovery process, allowing family members to make amends and walk the path to sobriety together. The therapist may recommend individual therapy for other family members to help them heal from the trauma impacting their lives.

Most importantly, family therapy can teach children that there are better, more effective ways to deal with their trauma than turning to drugs and alcohol. This is one of the most effective ways to break the cycle of generational trauma.

Support Groups

Support groups offer something individual and family therapy can’t — the feeling that they aren’t alone. They allow people with similar experiences to come together, share their feelings, and offer support. Sometimes, knowing they aren’t the only person dealing with trauma can be comforting.

Support groups encourage people to talk about their past experiences in a controlled and safe environment. Depending on a person’s situation, support groups may also be available for family members.

Self Care Techniques

Unfortunately, many people who’ve experienced trauma struggle with self-care. They often feel as if they aren’t important enough. Nothing could be further from the truth. Just because someone had a traumatic experience in their past doesn’t mean they aren’t worthy of love and having a full life.

Part of the healing process requires the person to understand that they matter and must take self-care seriously. Self-care involves eating healthy, exercising regularly, participating in activities, picking up a hobby, making regular doctor appointments, and more. Developing these healthy habits early in the recovery process can improve a person’s overall physical and mental health, allowing them to deal with events from their past more effectively.

Specialized Techniques

Therapists use several specialized techniques to help individuals effectively heal from trauma, including:

• Cognitive behavioral therapy: CBT helps individuals who’ve experienced past trauma learn how to change their negative thought patterns and associated behaviors. It uses various techniques, such as breathing exercises, meditation, and relaxation strategies, to effectively deal with the emotional stress connected to the trauma. This technique works well with children, adolescents, and adults who are open to change.
• Eye movement desensitization and reprocessing: This technique uses specific guided eye movements. The therapist often instructs the individual to focus on these back-and-forth eye movements while revisiting memories associated with their trauma. The goal is to separate the person from the traumatic event to allow them to process it in a healthier way. This technique should only be performed by a trained professional who understands all stages of the EMDR therapy process.
• Dialectical behavior therapy: DBT uses a combination of meditation, mindfulness, and acceptance to help individuals learn healthy techniques for coping with the impact of trauma. It often includes both individual and group therapy to help the person learn how to regulate their moods and emotions better while confronting their past trauma.
• Narrative therapy: Narrative therapy is used to help the person disassociate themselves from their trauma. The therapist encourages the individual to retell their traumatic events as if they were telling a story in a meaningful and structured manner. This storytelling technique helps the person identify themselves as a survivor instead of a victim. It can help the person transition out of their negative mindset and learn to love and care for themselves.

A trained professional can help individuals assess these treatment options and identify the most appropriate techniques for their situation.

Reaching out for help is a critical first step toward finding freedom from generational trauma and any underlying issues. Beachway Therapy Center’s Trauma Track Program helps individuals find understanding, clarity, and resolution. Trauma track patients attend trauma-focused group therapy to help them learn they’re not alone and complete various assignments.

Taking action now allows you to break the cycle of generational trauma and protect future generations. By taking the first step, you can inspire other members of your family and encourage them to seek help.