Healing generational trauma
Generational trauma, also known as intergenerational or ancestral trauma, refers to the transmission of emotional wounds, coping mechanisms, and unresolved pain from one generation to the next. It can stem from major historical events such as war, forced displacement, racial oppression, or familial patterns of neglect and abuse. When left unprocessed, these traumas influence parenting styles, relationships, and even biological responses to stress.
Unlike personal trauma, which stems from a single event or period in an individual’s life, generational trauma is often ingrained in family culture and behavior. It may manifest in beliefs, emotional responses, or survival strategies that are passed down without conscious awareness. Understanding and addressing this type of trauma is crucial for breaking the cycle and fostering healthier relationships for future generations.
A Story of Generational Trauma
Consider Maria, a 35-year-old woman who constantly struggles with feelings of unworthiness and fear of failure. She grew up in a household where emotional expression was discouraged, and achievement was the only path to validation. Her mother, Elena, was critical and distant, rarely offering affection or praise.
Unbeknownst to Maria, Elena carried the trauma of growing up in extreme poverty, where survival was prioritized over emotional warmth. Elena’s own parents, having endured war and economic hardship, raised her with rigid expectations, teaching her that vulnerability was a weakness. Without recognizing the connection, Elena unconsciously passed down these beliefs to Maria, who now grapples with anxiety, perfectionism, and a deep fear of rejection.
Maria’s story illustrates how generational trauma can shape identity and self-worth.
The fears, behaviors, and emotional patterns inherited from past generations influence how individuals interact with themselves and the world.
Recognizing these patterns is the first step toward healing.
Types of Generational Trauma
Generational trauma can take many forms, including:
Cultural and Historical Trauma – Experienced by communities affected by slavery, colonization, genocide, forced displacement, or systemic oppression. Examples include Indigenous populations and descendants of Holocaust survivors.
Familial Trauma – Passed down within families through cycles of abuse, neglect, addiction, or emotionally unavailable parenting.
War and Political Trauma – The psychological effects of war, dictatorship, or forced migration that affect families for generations.
Poverty-Related Trauma – The scarcity mindset and chronic stress associated with financial instability, often resulting in heightened anxiety and survival-based parenting styles.
Religious or Cultural Oppression – Trauma caused by forced assimilation, religious persecution, or rigid cultural expectations that suppress individuality and emotional expression.
Symptoms of Generational Trauma
Individuals affected by generational trauma may experience a range of emotional, psychological, and physical symptoms, including:
Chronic anxiety or hypervigilance
Low self-worth or imposter syndrome
Difficulty forming secure relationships
Emotional numbness or dissociation
Unexplained feelings of grief, guilt, or shame
Self-sabotaging behaviors
Perfectionism or fear of failure
Repeated patterns of toxic relationships
Many of these symptoms emerge without a clear personal cause, making them particularly challenging to identify as generational trauma.
How Generational Trauma Impacts Responses to Recent Trauma
When someone carries the weight of generational trauma, their response to new traumatic experiences may be amplified. For example, if someone comes from a lineage of individuals who have experienced displacement or instability, they may struggle with deep-seated fears of abandonment or loss in their personal relationships.
Generational trauma also affects emotional regulation. Those who grew up in environments where trauma was ignored or minimized may find it difficult to process their own pain, leading to suppression or emotional detachment. This can create a cycle where trauma is continually pushed down rather than healed, reinforcing dysfunctional coping mechanisms for future generations.
Healing Generational Trauma
The good news is that generational trauma can be addressed and healed. Trauma therapy helps individuals break cycles of inherited pain by providing the tools needed to process past wounds and develop healthier emotional responses. Some key benefits of trauma therapy include:
Gaining awareness of inherited emotional patterns
Reprocessing traumatic memories to reduce emotional distress
Learning healthy coping mechanisms and communication skills
Strengthening self-compassion and emotional resilience
Creating a new foundation for future generations
EMDR and Brainspotting
Two highly effective trauma therapies for generational trauma are Eye Movement Desensitization and Reprocessing (EMDR) and Brainspotting.
EMDR
EMDR helps individuals process traumatic memories by using bilateral stimulation (such as guided eye movements) to rewire how the brain stores distressing experiences. This technique is particularly useful for generational trauma because it allows individuals to reprocess inherited fears and beliefs, reducing their emotional intensity.
For example, someone with a deep-seated fear of failure linked to generational trauma may undergo EMDR sessions to desensitize their brain’s response to this fear, allowing them to approach life with greater confidence and ease.
Read more about EMDR in Oregon & Washington here!
Brainspotting
Brainspotting focuses on identifying and processing trauma by accessing the brain’s deeper emotional centers through eye positioning. This method is effective for generational trauma because it helps uncover and heal unconscious wounds passed down through family lines. By accessing the trauma at its neurological source, Brainspotting can create profound emotional shifts, helping individuals break free from ingrained patterns.
Read more about Brainspotting in Oregon & Washington here!
Takeaways
Healing from generational trauma is not just about personal growth—it’s about changing the trajectory for future generations. By addressing inherited wounds, individuals can create a new legacy built on emotional safety, self-compassion, and secure relationships.
As a trauma therapist serving clients in Oregon and Washington, I specialize in EMDR, Brainspotting, and other evidence-based approaches to help individuals heal deeply and create lasting change.
Breaking the cycle starts with YOU.
Let’s work together to build a healthier, more resilient future.
Looking to connect with a trauma therapist who can help you recognize and break patterns of generational trauma in your life?
Take your first step towards processing past wounds, developing healthier coping strategies, and reclaiming your sense of self.
(Oregon & Washington residents only)
About the author
Amanda Buduris is a licensed psychologist providing virtual Brainspotting sessions in Oregon and Washington. In-person services are available for therapy intensives only. She is trained in multiple modalities of trauma-focused healing to best support clients who are looking to feel better faster.
