Learn about the emotional, psychological, and physical signs of intergenerational trauma – and how mind-body therapies can break the cycle for you and future generations.

father holding two young children, smiling in front of white fence and home; therapy for adults & families in los angeles, california

What is intergenerational trauma?

Intergenerational trauma refers to the way that the effects of a traumatic experience(s) can be passed down from one generation to the next. It may stem from:

a grandparent who survived a war or a famine
a family that lived through the Great Depression, experiencing deep financial scarcity
ancestors who were forced to flee their homeland
the historical and ongoing impacts of slavery, segregation, and other forms of systemic racism
Indigenous families who experienced the violence of colonization, and had children taken away to boarding schools
a parent who grew up witnessing or experiencing domestic violence

…and many other examples, big and small.

We can experience the impacts of intergenerational trauma even if we didn’t experience the traumatic event itself; and even if we don’t know about the original trauma(s).

For example: A grandchild may not know, on a conscious level, that their grandparent endured war or forced migration. However, the grandchild may feel the impacts of this experience through the stress, anxiety, and hypervigilance that have become part of their family’s “personality traits.”

In other words: Intergenerational trauma is a multifaceted experience. It’s mental, emotional, psychological, and physical.

Sometimes, this trauma is very visible, perhaps talked about openly within a family. Other times, it’s completely unacknowledged – an invisible experience that shows up in our lives as anxiety, depression, or certain relationship patterns without us ever knowing why.

And even if previous generations got by without fully addressing this trauma (perhaps because they lacked the tools, skills, or resources), the truth is that it doesn’t go away just because we ignore it.

In fact, unaddressed trauma can become even more harmful, affecting every part of our lives, from how we see the world and respond to stress to how we connect with others.

Understanding this can be the first step toward healing, not only for ourselves but for our family’s future.

What are the signs of intergenerational trauma?

Intergenerational trauma can show up in subtle ways. It’s not always obvious, and it may be dismissed as “just an anxious personality” or “a family trait” (with no further context).

It may also overlap with other mental health conditions, like anxiety, depression, and PTSD; or physical conditions like chronic illness and pain.

At this time, intergenerational trauma is not a formal diagnosis within the Western mental health system. However, it is a real, prevalent, and impactful experience.

What makes intergenerational trauma distinct is that it’s passed down across generations, from one person to the next, and it’s filtered through each individual’s life experiences.

For example, the existential fear that your great-grandparent may have experienced while living under an authoritarian regime, may now be the emotional shutdowns that you experience when you’re driving to work and someone cuts you off in traffic.

The link between past and present isn’t always a straight line, but the clues are there.

Individuals experiencing intergenerational trauma might report:

Persistent feelings of worry or sadness, with no clear origin

This may indicate hidden trauma passed down in your family system, like a death that wasn’t fully grieved, or a tragedy that no one talks about because it’s too painful. Maybe it didn’t happen to you directly, and maybe it happened before you were even born – but a part of you still carries its weight.

Struggles with trust & fear of vulnerability

This may mirror patterns learned from previous generations. For example, a parent who learned to never trust outsiders – perhaps due to a betrayal by neighbors or infidelity in a relationship – may then pass this unconscious pattern of behavior down to their child.

Emotional numbness or avoidance

This may be a protective mechanism inherited from family members who had to shut down their emotions to survive difficult times. These family members may have lived in a time or place where any emotional display could be seen as a sign of weakness, or put their life at risk.

Unhealthy patterns, like undermining success, working till burnout, or engaging in compulsive behaviors

This may reflect cycles of dysfunction that have yet to be addressed in the family history. For example, a person whose grandparents lost everything in a financial crisis might subconsciously sabotage their own career success out of a deep-seated fear of wealth and its potential loss.

Chronic fatigue, unexplained illnesses, or heightened stress responses that flare up during specific situations

For instance, a person might experience a rapid heart rate and shortness of breath during a minor argument, symptoms that mirror the fight-or-flight response of an ancestor who lived in constant fear.

These signs might feel “normal” because they’ve always been present in your family or your own life.

But if these symptoms are impacting your quality of life, please know that change is possible, and you don’t always have to feel this way.

What’s the best type of therapy for intergenerational trauma?

The most effective approach to treating trauma incorporates both the mind and the body. This is because the body often holds the impacts of trauma long before we are consciously aware of them.

Two modalities that are particularly helpful for this type of healing are somatic therapy and breathwork.

Let’s break down each one.

How can somatic therapy help?

Somatic therapy combines talk therapy with body-based practices.

somatic therapy session in los angeles california; two women sitting on couch, talking and smiling — Instead of just asking, “What do you think about that?” a somatic therapist might also ask, “What are you noticing in your body?”
Additionally, they might teach you techniques to regulate your nervous system.

If you are new to noticing your body or feel disconnected from it, a trauma-informed somatic therapist will work with you to build a sense of comfort and safety. There is no “wrong” way to participate as a client.

Here’s how somatic therapy can support healing:

Practice mindful body awareness

Somatic therapy helps you tune into physical sensations (like tension, tightness, numbness) that may be linked to stored trauma. When you become aware of these sensations, you can observe them mindfully instead of becoming overwhelmed by them.

Learn skills to regulate your nervous system

Guided movement, stretching, and shaking can release tension, move stuck energy, and reset the nervous system. You’ll learn that even if you feel frozen, fearful, or disconnected, you don’t have to feel that way forever – you can actively use techniques to shift from a state of dysregulation to regulation.

Enhance your sense of safety & relaxation

Trauma healing is not just about getting past the past, but also about learning to enjoy the present. Individuals who have experienced trauma may find it unusual to experience states like joy, relaxation, safety, and hope. Somatic therapy teaches you to care for your body – through deep breathing, grounding exercises, movement, and other body-based techniques – so that positive experiences become more accessible to you.

Break trauma cycles

Since trauma is felt in the body, healing must also happen through the body. Somatic therapy addresses the physical manifestations of trauma, which helps break inherited patterns and build healthier ones for yourself and for future generations.

How can breathwork help?

Breathwork is a simple yet powerful way to heal, and it’s a great complement to somatic therapy. You might choose to explore one or both modalities as part of your healing journey.

woman in black shirt, sitting on floor next to altar; breathwork session in los angeles, california — Breathwork refers to a variety of breathing techniques that are designed to shift your mental, emotional, or physical state.

It involves consciously controlling your breath – whether by following a certain rhythm, coordinating your inhales and exhales to a specific timed practice, or changing the depth or speed of your breathing.

Here’s how breathwork can support healing.

Release trauma stored in the body

When we experience a traumatic event, our bodies often go into a fight, flight, or freeze response. If that energy isn’t released, it can get “stuck” in the nervous system, which is why you might feel unexplained tension in your shoulders or tightness in your chest. Just as an animal in the wild “shakes it off” after escaping a predator, we as humans also need a way to release the effects of stress and trauma – and even more so if the trauma is generations/centuries/decades old. Breathwork creates a safe pathway for your body to complete this natural stress response, allowing you to release the tension that has been trapped.

Reduce stress

Breathwork influences the autonomic nervous system, reducing hyperarousal, lowering cortisol, and supporting restful sleep.

Calm your nervous system

Certain breathing patterns can activate your body’s relaxation response. Practicing breathwork is a way to strengthen those neural connections.

Access and release pent-up emotions

During breathwork, you might experience emotional catharsis through laughing, crying, shaking, or other physical sensations. Conscious breathing allows them to feel parts of themselves that may be suppressed or unconscious.

Note: Breathwork can bring up strong emotions and sensations, and should ideally be practiced with a trained professional, especially for those with a trauma history or medical concerns.

IN SUMMARY…

Intergenerational trauma refers to the way that the effects of a traumatic experience(s) can be passed down from one generation to the next.
We can experience the impacts of intergenerational trauma even if we don’t consciously know about the original trauma(s).
Intergenerational trauma is a mental, emotional, psychological, and physical experience. It can co-occur with conditions like anxiety, depression, PTSD, and chronic illness.
Subtle signs of intergenerational trauma include:

Persistent feelings of worry or sadness, with no clear origin
Struggles with trust & fear of vulnerability
Emotional numbness or avoidance
Unexplained, unhealthy patterns, like undermining success or engaging in compulsive behaviors
Chronic fatigue, unexplained illnesses, or heightened stress responses that flare up during specific situations

Somatic therapy and breathwork are two powerful modalities for healing intergenerational trauma. They go beyond talking to address the mind-body experience, using targeted techniques to regulate the nervous system and release the emotions, sensations, and physical symptoms linked to stored trauma in the body.

Looking for a somatic therapist & breathwork practitioner who can help you heal from intergenerational trauma?

>> Reach out to work with me.

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About the Author

Christine Wong (MA, LMFT) is a licensed therapist and strategic coach. She specializes in supporting adult children of immigrants, families, and athletes navigating burnout, grief, and trauma. Her services are available online in Los Angeles, California and worldwide.

Trained in multiple mind-body healing modalities, Christine helps clients believe in their own worthiness and reach their full potential. Click here to book a consultation to work with her.

5 Subtle Signs of Intergenerational Trauma | How Somatic Therapy & Breathwork Can Help