Navigating Intergenerational Trauma & Breaking the Cycle

Have you ever noticed certain traits or beliefs carried down from one generation to another within your family line? This blog post delves into the complex and vital issue of intergenerational trauma. Intergenerational trauma refers to transferring trauma, often from historical events or significant experiences, from one generation to another. This can profoundly affect individuals, families, and communities, impacting mental health, relationships, and overall well-being.

Trauma can be passed down from generation to generation through the following theories: epigenetic changes, parenting styles and behavior, attachment patterns, family dynamics and communication, cultural and societal factors, and neurobiological changes. Here is a short breakdown of each one: 

  • Epigenetic Changes: Epigenetics refers to modifications in gene expression that do not involve changes to the underlying DNA sequence. Traumatic experiences could lead to epigenetic changes, altering how genes are expressed in the affected individuals. These changes can be passed down to offspring. Studies on animals have shown that exposure to stress and trauma can result in epigenetic modifications that affect behavior and stress responses in subsequent generations.
  • Parenting Styles and Behavior: Trauma can influence how individuals parent their children. Parents who have experienced trauma may pass down certain behaviors, emotional responses, and coping strategies to their children. For example, a parent who experienced a traumatic event might have difficulty regulating their emotions, and this emotional dysregulation could impact how they raise their children.
  • Attachment Patterns: Trauma can impact attachment patterns between parents and children. Insecure attachment styles developed due to trauma can influence how parents interact with their children and how children form relationships later in life. These attachment patterns can have intergenerational effects on emotional development and mental health.
  • Family Dynamics and Communication: Families affected by trauma might develop unique communication patterns, and coping mechanisms passed down through generations. For instance, if a family does not openly discuss emotions or traumatic events, this lack of communication can hinder emotional healing and contribute to transmitting trauma-related effects.
  • Cultural and Societal Factors: Trauma can also be transmitted through cultural narratives and societal structures. Stories, rituals, and cultural practices can perpetuate or counteract the effects of trauma across generations. Additionally, systemic issues such as discrimination, poverty, and lack of access to resources can exacerbate the transmission of trauma within marginalized communities.
  • Neurobiological Changes: Exposure to trauma can alter brain structures and functions. These changes could impact how individuals perceive and respond to stressors. As children inherit genetic and environmental factors from their parents, neurobiological changes related to trauma response could contribute to intergenerational effects.

Now that we know how intergenerational trauma might appear in life, the next step is to break these cycles. Here are a few tips for navigating breaking cycles: 

Awareness and Recognition

The first step is acknowledging intergenerational trauma and identifying its impact on individuals and families. Creating awareness about how trauma can be transmitted across generations is crucial. It might help to journal about your experiences and understand how they appear in your life. 


Learning about the nature of trauma, its effects on mental and emotional well-being, and how it can be transmitted can empower individuals to understand their experiences better and make informed decisions about healing. 

Therapy and Counseling

Seek professional help from therapists, psychologists, or counselors specializing in trauma. Trauma-focused therapy, cognitive-behavioral therapy, and other evidence-based approaches can help individuals and families address and manage trauma-related symptoms. Our Firefly Therapy therapists understand trauma’s effects and how to heal from it.

Healing Practices

Engaging in healing practices such as meditation, mindfulness, yoga, art therapy, and other relaxation techniques can promote emotional regulation and healing. Journaling is also another great practice to incorporate into your toolbox. 

Open Communication

Creating a safe environment for open communication within families is vital. Encouraging family members to share their experiences, emotions, and stories can help break down barriers and build stronger connections. Cultivating conversation and communication with family members can shed serious light on intergenerational trauma. 

Healthy Parenting and Caregiving

Becoming mindful parents and caregivers involves recognizing triggers and patterns associated with trauma and striving to provide a safe and nurturing environment for children. Seeking parenting support and education can be beneficial. 

Cultural and Community Reconnection

Reconnecting with cultural traditions, rituals, and community resources can provide a sense of identity, belonging, and strength, which are essential in the healing process.

Breaking Negative Patterns

Identifying and consciously choosing to break negative behavioral and coping patterns that have been passed down is a critical step. This might involve learning healthy coping strategies for stress, conflict, and emotions. It becomes so powerful when we choose how to react or act in certain situations and consciously break cycles occurring for decades. 


Encouraging individuals to take control of their lives, make positive choices, and set goals can foster a sense of empowerment, which is vital for breaking the cycle of intergenerational trauma.

Trauma-Informed Policies

Advocating for trauma-informed policies within communities and institutions can help create an environment that supports healing and prevents re-traumatization.

Remember that discussing intergenerational trauma can be sensitive, so it’s essential to approach the topic with empathy and understanding toward yourself. 

If you have noticed the impacts of generational trauma in your life, reach out to our therapists, who can help you heal through this and break the cycles you may be experiencing.