Black, Queer, & Carrying More Than Just Stress—Releasing Ripple effects Generational Trauma
Trauma doesn’t begin or end with us—it lives in our bodies. It’s not just the event itself but the deep, lingering effects of what happens inside us in response to that event. Trauma is passed down through generations, an echo of pain, survival, and resilience that shapes us in ways we may not even realize. This inheritance is compounded by the weight of systemic oppression—things like forced displacement, the suppression of cultural wisdom, economic disenfranchisement, and ongoing racial and gender-based violence.
our physical selves and legacies of our ancestors
"Our bodies tell the story of our lives, including the chapters we did not write but inherited."
The body, both a site of trauma and a potential place of healing, holds these echoes in subtle ways—like a wound that hasn’t fully healed, buried deep within. Dr. Bruce Perry, a leading expert on trauma, explains this beautifully in What Happened to You? (co-authored with Oprah Winfrey), where he writes, “Trauma is not what happens to you. Trauma is what happens inside you as a result of what happened to you.” This distinction is critical because it shifts the focus from the event itself to the lasting impact it has on our nervous system, body, and psyche. Though the event may be in the past, its imprint lives on in the body, influencing our emotions, reactions, and how we move through the world.
This concept invites us to recognize that trauma doesn’t just reside in our memories as discrete images or stories—it’s embedded in our physical being. When we experience trauma, our bodies go into survival mode, releasing stress hormones like cortisol and adrenaline that prepare us to fight, flee, freeze or fawn. These physical reactions are necessary for survival in the moment, but when trauma becomes chronic or unresolved, these stress responses get stuck in the body, like a record playing over and over again. We may find ourselves holding tension in our shoulders, clenching our jaw, or feeling a sense of unease in our gut, all without fully understanding why. These physical markers are our body’s way of signaling that something hasn’t been fully processed or healed.
In the case of generational trauma, the body doesn’t just carry the trauma of our own experiences—it can also inherit the weight of our ancestors' pain, especially when it comes to collective trauma tied to systemic oppression, racism, and displacement. The emotional and psychological wounds passed down through generations don't just stay in the stories we tell—they become part of our embodied experience. As Dr. Perry notes, “The effects of trauma are not only psychological but physiological, leaving lasting changes to our nervous system.” In this way, our bodies hold the pain, suffering, and survival of generations before us, and healing this trauma requires us to address both the mind and the body together. Yet, our bodies also hold the potential for healing. Just as trauma is imprinted in our muscles, organs, and nervous system, so too can healing practices be integrated into our physical selves. Somatic techniques, such as grounding, body mapping, and movement, allow us to reconnect with our bodies in a way that is nurturing and empowering.
Healing begins when we consciously bring awareness to the places in our body that carry the trauma, whether it’s tension in the shoulders from carrying emotional weight or an uneasiness in the chest from repressed fear. By focusing on these physical sensations and using tools like breathwork, self-touch, or rhythmic movement, we create space for the trauma to be released and processed. In the context of generational trauma, somatic healing can also be a means of reconnecting with ancestral wisdom and strength. As Black, Indigenous, and Queer communities face intersecting systems of oppression, their bodies carry both the burden of survival and the resilience of generations who fought to live and thrive. Through embodiment practices, individuals can not only heal their own trauma but also honor the strength and survival of their ancestors. Reclaiming the body through grounding, movement, and mindful awareness allows us to shift from surviving trauma, struggling to function, day to day- to actively healing and living presently each day, starting the cycles of suffering that have been passed down.
As we embrace the healing power of our bodies, we must also acknowledge the intersection of trauma and resilience that is uniquely held by each individual. The act of healing is not simply about shedding pain; it is about reclaiming agency over our bodies and lives, a process of re-authoring our stories from a place of power rather than helplessness. By acknowledging that the body holds both trauma and the power to heal, we move toward a future where our bodies are no longer sites of oppression or suffering, but places of deep renewal and liberation. In this way, the body becomes both the container of our past and the agent of our transformation.
Generational Trauma and the Emotional Body
The nervous system is deeply influenced by generational trauma. If our ancestors lived in survival mode—constantly adapting to oppression, displacement, and violence—our bodies might still hold those patterns. The heightened vigilance, chronic stress, and hyperawareness that once ensured survival can now manifest as anxiety, dissociation, or a deep-seated fear of rest.
It’s important to recognize that the trauma experienced by our ancestors is not a mere relic of the past but continues to reverberate through generations, shaping how we view ourselves, our bodies, and our identities today. The intersection of racial trauma and identity-based oppression intensifies these embodied experiences. The denial of human rights—whether through policies that strip bodily autonomy, the suppression of LGBTQ+ rights, or the systemic exclusion from wealth-building opportunities—reinforces a constant state of emotional dysregulation. In these moments, healing is not just an individual act but a radical defiance against the structures that seek to break us.
The physical and emotional toll created an environment where survival required hyperawareness, hypervigilance, and fear. Dr. Bruce Perry, in What Happened to You?, speaks to how trauma is passed down not just in the form of stories or memories, but physically, through the nervous system, which gets “wired” to respond to fear and stress. This became an essential survival mechanism for people under constant threat. The trauma didn’t stop at slavery’s abolition—it was embedded in the ways people learned to survive systemic violence and oppression. This constant hypervigilance, or fear of what could come next, continues to show up in how descendants of enslaved peoples interact with the world today. For example, the instinct to be on guard, the vigilance in navigating predominantly white spaces, or the heightened anxiety when a loved one doesn’t answer their phone could all be seen as echoes of the trauma of slavery, a constant state of alertness that persisted because the bodies of Black people were historically under threat..
The Continuation of Trauma Across Generations
The trauma of slavery and oppression didn't stay confined to the past—it was passed down, each generation navigating its own struggles while carrying the weight of those before them. The ways trauma manifests differ, but the underlying thread is the same: fear of disapproval, fear of rejection, and the need to survive.
For example, the generational trauma of hypervigilance and fear manifests differently across generations. Baby Boomers and Gen X may have carried that trauma in ways that directly impacted how they interacted with others, perhaps in the form of high achievement and perfectionism as a survival mechanism. They may have focused on attaining economic stability and respectability, believing it was the way to shield themselves and their families from the constant threat of violence or disrespect that arose from racism or cultural rejection.
For Millennials, the story is a bit more nuanced. Though they inherited the survival mechanisms, they also faced an evolving cultural landscape where racism, though still deeply entrenched, became less overt but just as harmful. This generation was also shaped by the rise of social media, which often meant the struggle for identity could be performed publicly, leading to the further internalization of rejection, particularly for LGBTQ+ Millennials. The pressure to conform to societal standards or hide aspects of their identity created an anxiety that many Millennials still carry.
Now, Gen Z is more vocal about rejecting generational norms that were passed down to them. They are more vocal about mental health, more openly questioning cultural expectations, and more active in pushing for LGBTQ+ rights. However, the trauma of the past continues to affect them in ways that can be subtle but profound. The fear of judgment, the legacy of racial and cultural trauma, and the confusion about identity have all shaped this generation’s sense of self.
"Healing means finding our way back home to ourselves, our culture, and our truth." — Dr. Thema Bryant
Breaking the Cycle Through Embodiment
Breaking the silence and healing these layers of trauma involves more than just addressing the personal. As Dr. Thema Bryant notes, healing must also be about ending the cycles of oppression that continue to impact individuals and communities. Healing from generational trauma is not just about moving past the past but dismantling the systems that perpetuate the cycles of suffering. It involves reclaiming one’s identity, rejecting societal rejection, and healing in a way that honors both personal and collective struggles. As we continue to face systemic oppression, whether through economic disenfranchisement, racial violence, or the disapproval of LGBTQ+ identities, the trauma carried in our bodies demands acknowledgment. While the body holds onto these past experiences, it creates a cycle where we might feel constantly “on edge,” unable to fully relax.
Healing from generational trauma involves not only recognizing the past but creating a space where the future can be different—a future where people can embrace their identities freely, without the fear of disapproval or violence. It’s a radical act of resistance to reject the trauma and begin a new cycle of healing. Somatic or body-based grounding techniques, such as barefoot walking or simply focusing on the sensation of your feet on the ground, help break this cycle.
According to Peter Levine's Waking the Tiger: Healing Trauma, “Trauma results from a disruption in the body’s natural ability to heal itself.” This disruption is the buildup of unresolved trauma stuck in the body. So, we release the tension and energy from the past, helping to rewire and reframe our understanding of our body as a place of safety rather than survival. In these spaces, healing from generational trauma not only means creating new neural pathways but creating space to heal the body by connecting to deeper, hidden layers. It’s not just about releasing tension or rewiring the nervous system, but about knowing when and how to listen to the body that has been silent for too long.
Healing from generational trauma is a lifelong journey, one that requires compassion, patience, and the courage to face painful truths. It’s a process of self-liberation, of transforming pain into power. It’s a collective endeavor—one that unites Black, Queer, and marginalized people and acknowledges the strength found in embracing all parts of ourselves. By recognizing the trauma in our bodies and choosing to heal, we reclaim our lives from the weight of the past and transform ourselves into the warriors of change that we are meant to be.
Somatic Practice: Grounding Through the Feet
The concept of “earthing” or “grounding” has roots in many cultural practices around the world. In indigenous cultures—such as those of the Australian Aborigines, Native Americans, and the Maori people—barefoot walking is seen as a spiritual practice, helping individuals reconnect to the Earth and release negative energies. In Indian Yoga, grounding through the body is emphasized as a means of balancing the body and mind. From a psychological perspective, grounding through the feet has profound implications for trauma healing.
Walking barefoot on natural surfaces allows the body to release stored tension and trauma energy, moving the nervous system into a more regulated state. This grounding process helps us reestablish a sense of safety in our bodies, which is crucial for trauma recovery. As trauma often manifests as a disconnect between mind and body, grounding reconnects these parts, facilitating healing at a deeper level. Engaging in practices that connect the feet to the Earth, we help the body expel trapped energy, promoting a healthier, more balanced emotional state. For those carrying the weight of generational trauma, grounding provides a tangible method to begin breaking free from the cycles of suffering and pain passed down through generations.
Purpose: To release stored emotional tension and restore a sense of safety in the body.
How to Practice:
Find a natural surface—grass, dirt, sand, or a wooden floor. If outside, go barefoot if possible.
Stand with feet hip-width apart, knees slightly bent. Take a deep breath and feel the weight of your body shifting down through your feet.
Press your heels into the ground, then the balls of your feet, then your toes. Imagine energy from the earth rising through your legs, stabilizing your nervous system.
Begin a gentle rocking motion, side to side or front to back. With each movement, silently affirm: I am here. I am safe. I am held.
If comfortable, add sound—a hum, a sigh, or the rhythmic tapping of your feet. Allow any emotions to move through without judgment.
After a few minutes, pause. Notice any shifts in your body. Close with a deep exhale, honoring your ancestors and yourself for reclaiming space in your body.
Healing is a Collective Act
Releasing generational trauma is not just about processing the past—it’s about reclaiming joy, safety, and embodiment in the present. As we navigate ongoing setbacks—racism, homophobia, transphobia, and the suppression of our rights—we must also lean into the wisdom that has always been ours.
Resources
Looking for tools to support your growth? I’ve handpicked some of my favorite resources—books, guides, and essentials—to help you along your healing journey. These aren’t just random picks; they’re curated with intention, especially for those navigating the Black healing experience.
The Homecoming Podcast with Dr. Thema Bryant
Episode #202: Coping with Political Stress
Episode #187 Decolonizing Your Mental Health with Dr Jennifer Mullan
Episode #138 Breaking Cycles and Patterns
Episode # 74: Indigenous Healing
Ep 49: Racism: Recovery, Resting, Rising
Ep 45: Reclaiming Your Story
Ep 14: Healing Intergenerational Trauma
Ep 1: Homesick and Disconnection from Ourselves
Books on Generational Healing and Embodiment
📖 Homecoming: Overcome Fear and Trauma to Reclaim Your Whole, Authentic Self by Dr. Thema Bryant
📖 My Grandmother’s Hands: Racialized Trauma and the Pathway to Mending Our Hearts and Bodies by Resmaa Menakem
📖 Rest Is Resistance: A Manifesto by Tricia Hersey
📖What Happened to You?: Conversations on Trauma, Resilience, and Healing by Oprah Winfrey and Dr. Bruce Perry
"Healing is a journey of reclaiming your wholeness. You deserve to feel at home in your body."
Transparency:
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