Trauma is a fact of life. It does not, however, have to be a life sentence. ~ Peter A. Levine
Many have suffered from generational trauma, which can lead to substance use.
Here are some ways to help yourself if you suffer from generational trauma.
Identifying and Healing Generational Trauma
Traumatic experiences change the way you move through life, and unresolved trauma can even affect your family members and future generations.
In fact, generational trauma can go on to impact entire family systems for years to come if someone doesn’t take the steps to address (and change) it.
How Does Intergenerational Trauma Develop?
The transmission of trauma from one generation to the next is still being studied.
Caregivers who have experienced traumatic events may unintentionally pass on the effects to the next generation if they don’t have the appropriate coping skills to handle what has happened to them.
Most psychiatry-based studies indicate that when parents struggle with post-traumatic stress disorder, it increases the number of adverse childhood experiences young children go through. This places the younger generation at a higher risk of developing mental health conditions.
Trauma forms in many ways. According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), trauma can not only stem from witnessing or directly experiencing a traumatic event but also by learning of a violent or traumatic experience that happened to a loved one.
Essentially, when trauma survivors share their experiences with young children and adolescents, they may be passing on the effects of trauma without knowing it.
Epigenetic Changes
Studies show that some types of trauma may cause epigenetic changes, which are changes in DNA that do not alter its structure but can be inherited from your parents.
Epigenetic changes have been identified in healthy adults who experienced childhood trauma, such as neglect or child abuse, as well as children of Holocaust survivors.
There isn’t enough evidence yet to determine how experiencing sexual abuse, domestic violence, or other traumatic events causes these changes, but trauma-informed psychiatrists are studying the link.
Who Develops Intergenerational Trauma?
Anyone with a family history of traumatic events can inherit the effects of trauma – and it can be passed on to the subsequent generation and beyond.
There are some disparities across different identities that make you more likely to develop intergenerational trauma.
Historical Trauma and Multigenerational Trauma
Collective trauma experienced by a large group of people can lead to a legacy of trauma that affects multiple generations. Systematic violence, war, and large-scale natural disasters can lead to this kind of intergenerational transmission.
African Americans, Native Americans, and the children of Holocaust survivors are all more likely to develop transgenerational trauma due to the historical trauma their ancestors experienced.
Symptoms of Generational Trauma
Generational trauma shares many of the same symptoms as other types of trauma:
- Hypervigilance
- Substance abuse
- Sensitivity to stressors
- Low self-esteem
- Psychological distress
If you’re struggling with a mental health condition, the best thing you can do is speak to a mental health care clinician. Struggling alone with generational trauma greatly affects your well-being, even your physical health.
How to Break Free From a Legacy of Trauma
When generational trauma is left unaddressed, it can drastically diminish your enjoyment of life.
Typically, parents and family members don’t have the right coping mechanisms to deal with the traumatic events they’ve experienced. In those circumstances, if you’re not careful, you can unintentionally pass on the effects of trauma.
It’s hard to admit that you’ve inherited trauma from a loved one – and it can be even harder to face it. But, not doing so means passing on mental health problems to future generations.
Trauma that comes from a loved one can be especially hard to navigate. It’s important to work on establishing healthy boundaries between you and your family. Breaking the chain takes courage, it takes help, and it takes time.
The first step is recognizing the presence of generational trauma or historical trauma and how it impacts your life. This awareness is the foundation of change.
Once you’ve reflected on your family’s history, seek the help of a mental health professional. This type of provider can develop a treatment plan and implement interventions that work for you.
Uncovering the appropriate coping skills goes a long way in helping you remain calmer when you encounter triggers, which is key to preventing generational trauma in younger generations.
Most important of all, you need to be kind to yourself. Healing from trauma is a gradual process — and it’s not linear. Remember to practice self-compassion as you navigate your experiences, and know that it’s ok to step away from relationships if you feel that they’re toxic to your well-being.
Creating A More Positive Future
By facing the past and learning healthy behaviors, responses, and how to regulate your emotions, you model those behaviors for those around you. This means that the younger generations are less likely to develop toxic coping mechanisms, and it may mean that older generations find the courage to face their own trauma, as well.
Hope and change are contagious.
Remember, you are not alone on this journey. With the right support and the right tools, you can break the cycle of trauma and replace it with a legacy of resilience, strength, and love. Your efforts today become tomorrow’s healing.
About the Author: Lawrence J. Moliterno serves as both President and Chief Executive Officer of Meridian HealthCare.
He has over 25 years of executive leadership experience in both the for-profit and non-profit sectors.
Lawrence holds a Master of Business Administration (MBA) from Youngstown State University and taught as an adjunct faculty member at the YSU’s Williamson College of Business for over ten years. He also currently serves as a trustee for Boardman Township.
