TRIGGER WARNING: This article discusses the concept of trauma.
Intergenerational trauma can be defined as a mental and physical response to a distressing event. Trauma can be passed down across generations in many ways, including early development, epigenetics, and cultural socialization. In this blog post, we will discuss pathways to healing from intergenerational trauma. Keep in mind that no one strategy is guaranteed to work for everyone, but there are many strategies to try out, and that healing is a journey in determining what techniques work best for you. With awareness, care, and patience, healing is possible for everyone.
1. Listen to and Connect with Your Body
The first pathway to healing is taking consistent, intentional time to listen to and connect with your body. As discussed in this blog post, the physical body and the mental self are intertwined; our nervous system connects our feelings, thoughts, and behaviors directly to our physical body, so mental health can often be improved by caring for our physical health. Whether it be an increase in movement, healthier eating habits, taking the time to rest, or just noticing the tension in your body, a heightened consciousness of your physical body is both scientifically and Islamically recommended to keep your mind and body resilient. Think of the saying of the Prophet (S) when he tells us to lie down when angry,1 or to pray slowly and with ease.2 This can even look like taking time for optional Sunnah prayers– the movements of sujood (prostration) and rakooh (bowing from the waist) are both physically healthy forms of connecting with your body in addition to the spiritual benefits of prayer in times of hardship.
2. Become Aware of the Way You View Yourself and the World
As worldviews and cultures are passed down from parent to child, traumas that come with that worldview and culture can be passed on as well. This often happens through the telling of stories and sharing of memories, whether familial or ancestral. The stories we share within our families/communities can be important to our sense of identity, but they can also unconsciously shape our view of ourselves and the world in pervasive ways. Consider some of your relationships with friends and family members: what are the types of conversations you’re having about the world and how it works? What are you hearing, and what are the stories that you are sharing over and over again? How do these stories affect the way you view yourself and the world around you? How do these stories help you answer questions like these?
“Is the world a safe place?”
“Are people good or bad? Can I trust others?”
“Am I capable? Am I loved? Am I safe?”
Oftentimes, traumatic stories of survival are passed down and explained with no resolution. The lack of resolution to these stories can paint a picture of continuous traumatic experiences or negative outlooks on life, emphasizing a specific trauma response to the listener, or turning on their flight, fight, or freeze response. While storytelling is important in our cultures and our Islamic tradition, it’s essential that the stories we share have boundaries and resolutions. Take the example of the Prophetﷺ, when he had to leave his beloved city of Mecca due to persecution and rejection from his own people. “By Allah, you are the best and most beloved land to Allah. Had I not been driven away from you, I would not have left you.” (Sunan al-Tirmidhī) While his situation was by no means easy, the Prophet (S) believed that Allah ﷻ had a plan for him, and that there was goodness in whatever his Lord had willed, whether or not he could perceive it.
The struggles of the Prophet ﷺ are meant to teach us about hardship, but also about the resilience and faith we need to carry through and as a result of our experiences. As you reflect on the stories and conversations around you, reflect on how you can acknowledge the pain and difficulty you’ve witnessed while also embodying principles of faith such as staying optimistic, resilient, and looking for the good in any situation that Allah ﷻ brings forth.
3. Learn to Sit with Your Trauma
Though discussions of trauma can be unpleasant, one of the most universal pathways to healing is learning to acknowledge your trauma. Often, when we experience distressing or overwhelming feelings, we may push them away. However, this doesn’t make those feelings disappear–they simply fester, and reappear in other forms. Rather than pushing them away, ask yourself: What are they trying to tell you? What is the message they’re trying to convey about what you need to do? Once you’re more familiar with your patterns of thinking and feeling, you’ll get better at deciphering the way your mind and body are processing the experiences around you. With this increased awareness, you can choose healthier ways to deal with difficult feelings and experiences in healthier ways.
In Closing
“Oh you who believe! Seek help with patience, perseverance and prayer, for God is with those who patiently persevere.”
[Al-Baqarah, ayah 153]
Although discussions of trauma, especially intergenerational trauma, can be unpleasant, navigating a pathway to healing begins with understanding. Healing can begin through connecting with your body, reexamining your relationships with others and with Allahﷻ , and learning to sit with your feelings and needs.
Healing is not linear and no one’s path is the same, so learning what you need by connecting with a therapist to guide you along your pathway to healing may be key. Visit our Therapy Guide for more on this. For information on the role that family plays in intergenerational trauma, visit our article on Generational trauma in Encanto in our Meaning Through Movies Series. For even more support, check out our resources on Resilience & Well-Being.
This article was written by Hana Mahyoub, edited by Issra Killawi and Huda Khwaja, and reviewed by Dr. Hanan Hashem. An adaptation of Dr. Hanan Hashem’s talk “Unpacking Intergenerational Trauma” at the 2023 MAS/ICNA Convention.
