What is Intergenerational Trauma?
Intergenerational trauma, also known as transgenerational trauma, is a phenomenon where the effects of traumatic experiences are passed down from one generation to the next.
This transfer of trauma can occur in a number of ways, including biological, psychological, and cultural factors.
The Nervous System's Role in Trauma Transmission
To understand how trauma can be passed down through generations, it's crucial to look at the role of our nervous system. Three prominent experts in the field of trauma - Peter Levine, Pat Ogden, and Bessel van der Kolk - offer valuable perspectives on this process.
Peter Levine, the developer of Somatic Experiencing, emphasizes that trauma results from incomplete physiological responses to threat, which become trapped in the body.
This "frozen" energy does not just vanish. It can be passed down to future generations. This happens through small behavior changes and biological traits.
Pat Ogden, the founder of Sensorimotor Psychotherapy, explains how trauma impacts our posture and movement. She also emphasizes its effects on our physical sensations.
Think about it: if a parent is constantly tense and on guard due to past experiences of trauma, their child may unconsciously mimic these physical states, perpetuating trauma-related patterns.
Bessel van der Kolk, author of "The Body Keeps the Score," brings our attention to how trauma alters brain function and structure. His research shows that children of trauma survivors may develop heightened stress responses and altered neural pathways, even without direct exposure to the original traumatic events.
The Physical Impact: How Trauma Shapes Our Physiology
Trauma, including the intergenerational transmission of trauma, doesn't just affect our minds – it leaves a lasting imprint on our bodies and physiology.
When we experience trauma, our nervous system goes into a state of high alert, activating our "fight, flight, or freeze" response. In cases of chronic or severe trauma, this state of hyperarousal can become our new normal, leading to long-term changes in our physiology.
These changes can manifest in a number of ways:
Altered Stress Response: Our bodies may produce higher levels of stress hormones like cortisol, even in non-threatening situations. This can lead to a constant state of tension and anxiety.
Immune System Changes: Chronic stress from trauma can suppress our immune function, making us more susceptible to illness.
Digestive Issues: The gut-brain connection means that trauma can significantly impact our digestive system, potentially leading to issues like irritable bowel syndrome or chronic stomach pain.
Muscle Tension: Trauma often results in chronic muscle tension, particularly in areas like the shoulders, neck, and back.
Sleep Disturbances: Changes in our nervous system can disrupt our sleep patterns, leading to insomnia or nightmares.
Cardiovascular Changes: Chronic stress can lead to increased heart rate and blood pressure, potentially increasing the risk of heart disease.
These physiological changes can be passed down through generations via the mechanisms we'll discuss next, contributing to cycles of intergenerational trauma.
Understanding these physical impacts explains why here at Reclaim Therapy, are are a team of trauma therapists with a special interest in body-based approaches for trauma therapy.
How Trauma Gets Passed Down Through Generations
Biological Changes: Recent research suggests that trauma can lead to epigenetic changes - modifications in gene expression without altering the DNA sequence. These changes can be inherited, potentially influencing stress responses in future generations. It's as if trauma leaves a biological imprint that can be passed down.
Attachment Patterns: When parents struggle with unresolved trauma, it can affect their ability to form secure attachments with their children. This disruption in the parent-child bond can lead to the transmission of maladaptive coping mechanisms and stress responses.
Behavioral Modeling: Children are natural observers and often internalize their parents' stress responses, coping strategies, and worldviews. If these are shaped by unresolved trauma, children may adopt similar patterns without realizing it.
Family Narratives: Unprocessed traumatic experiences can become embedded in family stories and dynamics. These narratives shape how future generations perceive themselves and the world around them, potentially perpetuating trauma-related beliefs and behaviors.
Interventions for Healing Intergenerational Trauma
The good news is that with awareness and targeted interventions, it's possible to interrupt these patterns of intergenerational trauma. Here are some effective strategies that focus on healing the nervous system:
Somatic Experiencing: Developed by Peter Levine, this approach focuses on resolving the physiological residue of trauma. It gently guides individuals to complete incomplete stress responses, helping to reset the nervous system. This can involve slowly tracking body sensations and allowing the body to release trapped energy in a safe, controlled manner.
Sensorimotor Psychotherapy: Pat Ogden's method integrates body-oriented interventions with talk therapy. It helps individuals become aware of and transform ingrained physical patterns related to trauma. This might involve practicing new ways of moving, standing, or breathing to counteract trauma-related physical habits.
Eye Movement Desensitization and Reprocessing Therapy (EMDR Therapy): EMDR therapy, developed by Francine Shapiro, offers an approach to healing intergenerational trauma by directly addressing its impact on the nervous system.
Targeting Stored Trauma: EMDR helps process traumatic memories that are stored in the nervous system, including those inherited from previous generations. These memories often manifest as physical sensations, emotions, or beliefs that seem disconnected from personal experiences.
Addressing Somatic Symptoms: Intergenerational trauma often manifests in the body as unexplained physical sensations or tensions. EMDR's focus on bodily sensations helps individuals become aware of and process these physical manifestations of inherited trauma.
Mindfulness Practices: Bessel van der Kolk advocates for mindfulness techniques to help individuals reconnect with their bodies and develop greater emotional regulation skills. Simple practices like focused breathing or body scans can help bring awareness to present-moment experiences, reducing the impact of past trauma.
Attachment-Focused Therapy: By addressing attachment disruptions and promoting secure bonds, this approach can help heal intergenerational wounds. It often involves working with multiple family members to improve communication and emotional connection.
Body-Based Interventions: Activities like yoga, dance/movement therapy, and other body-centered practices can help release trapped trauma energy and promote nervous system regulation. These practices encourage a positive relationship with the body and can provide safe ways to explore movement and sensation.
At-Home Exercises from an Intergenerational Trauma Therapist
While professional support is often crucial in healing from intergenerational trauma, there are also exercises you can practice at home to become more aware of patterns and begin the healing process:
(These exercises are tools to support your healing, but they're not substitutes for working with a trauma therapist)
Body Scan Meditation: Lie down comfortably and slowly focus your attention on each part of your body, starting from your toes and moving up to your head. Notice any areas of tension, discomfort, or ease without trying to change anything. This practice can help you become more aware of how you hold trauma in your body.
Breath Awareness: Set aside 5-10 minutes each day to simply observe your breath. Notice its rhythm, depth, and any areas of your body that move as you breathe. This can help you connect with your body and regulate your nervous system.
Journaling: Spend time writing about your family history, noting any patterns you observe in behavior, emotions, or relationships across generations. This can help you identify inherited trauma responses and beliefs.
Tension and Release: Systematically tense and then relax different muscle groups in your body. This can help you become more aware of where you hold tension and practice releasing it.
Grounding Techniques: When you feel overwhelmed, try the 5-4-3-2-1 technique. Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This helps bring you back to the present moment and out of trauma responses.
The impacts intergenerational of trauma are not just "in our heads" but deeply rooted in our bodies.
By working with both the mind and body, we can begin to renegotiate and heal from often these long-standing patterns.
Remember, healing from generational trauma and post traumatic stress disorder is a journey, not a destination.
By understanding the physical impacts of intergenerational trauma and practicing these awareness exercises, you're taking important steps towards breaking the cycle not only for yourself, but for subsequent generations.
It takes time, patience, and often the support of trauma informed mental health professionals.
We hope that you are able to be patient with yourself and celebrate every small step towards healing.
🧡,
Reclaim Therapy is a Group of Trauma Therapist in Horsham, PA
We provide specialized trauma therapy and EMDR therapy for PTSD, complex PTSD, therapy for adult children of alcoholics and childhood trauma therapy.