5 Best Intergenerational Trauma Books According to a Therapist
5 Best Intergenerational Trauma Books According to a Therapist
Takeaway: Intergenerational trauma can have a significant, long-lasting effect on people. As a therapist, I’ve seen firsthand how it can impact my clients. I’ve also seen that it’s possible to break the cycle and heal. Here, I share my favorite books on generational trauma to help you learn more about it and start your recovery journey.
Understanding generational trauma
If you're here, you probably have a general understanding of what generational trauma (also called inherited trauma) is. But if you're still learning about the concept, it can help to establish a base understanding of what it is and how it presents itself.
According to the American Psychological Association (APA), intergenerational trauma refers to when a person exhibits symptoms of trauma, even when they did not themselves witness or experience traumatic events. Basically, it's the idea that trauma can be transmitted across generations.
Experts aren't exactly sure why or how this happens. Most likely, there are a variety of factors at play, including epigenetics and learned relationship patterns. Regardless of the exact mechanisms, however, the idea that trauma can get passed down from previous generations is very real.
Inherited family trauma shapes how you view yourself, the people around you, and even the world itself. Here are a few examples of how these post-traumatic stress symptoms can show up in your day-to-day life.
Shame
Perfectionism
People-pleasing
Substance abuse
Attachment (relationship) problems
Difficulty regulating emotions
Physical symptoms, such as stomach problems or chronic pain
Keep in mind that this isn't an exhaustive list. There are plenty of other ways that your mental health, relationships, and worldview can be affected by generational trauma.
Healing from inherited family trauma
It can feel both defeating and validating to discover that the concept of generational trauma resonates with you. On one hand, it can be comforting to know that you're not "crazy" or alone in this experience.
On the other hand, you might not know how to move forward with this information. If you didn't experience trauma firsthand, how can you possibly heal from it?
Thankfully, healing is possible. Each person's recovery journey is different, but with time and effort, you'll be able to process your experience and learn how to move forward. I've seen this firsthand in my work as a therapist, and I've experienced it myself during my own healing journey.
There's no formula for trauma healing, but I recommend starting by learning as much as you can about trauma survivors, post-traumatic stress, and intergenerational trauma. Once you're equipped with as much information as possible, you'll be able to make informed decisions about what you want to change in your life—and how to do it.
There are tons of great resources out there, including videos, social media posts, and podcasts. Beyond online content, I also encourage you to explore some generational trauma books. It can be incredibly validating to hear from people with similar experiences, including researchers with a deep understanding of these dynamics.
5 books about generational trauma to help you heal
There are so many intergenerational trauma books out there. Here, I've narrowed down the list to help you get started.
As you start reading books on generational trauma, I strongly encourage you to continuously check in with yourself throughout the process. Some of the material in these books may be triggering, so take care as you read.
"The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma" by Bessel van der Kolk
Rating: 4.42/5
Length: 464 pages
This book has become a classic in the understanding of how people respond to traumatic events. It includes research that explains how trauma changes our brain and body, as well as life stories about trauma survivors.
"It Didn't Start with You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle" by Mark Wolynn
Rating: 4.00/5
Length: 256 pages
This text builds on the foundation of research laid by Bessel van der Kolk and other professionals, going a step further to discuss some of the latest scientific research on how intergenerational trauma works. Plus, Wolynn discusses how his Core Language® Approach can help people heal.
"What My Bones Know: A Memoir of Healing From Complex Trauma" by Stephanie Foo
Rating: 4.52/5
Length: 352 pages
In this memoir, author Stephanie Foo recounts her experience with complex trauma, which is especially shaped by her identity as an immigrant. Foo also shares in vulnerable detail her own journey of learning to live with trauma without it defining her.
"My Grandmother's Hands: Racialized Trauma and the Mending of Our Bodies and Hearts" by Resmaa Menakem
Rating: 4.5/5
Length: 300 pages
Resmaa Menaken is a licensed clinical social worker who discusses how racism impacts people on an individual and societal level across generations. This groundbreaking book serves as both a call to action and a healing guide for Americans of Color and white Americans alike.
"Adult Children of Emotionally Immature Parents: How to Heal from Distant, Rejecting, or Self-Involved Parents" by Lindsay C. Gibson
Rating: 4.40/5
Length: 203 pages
In this book, clinical psychologist Lindsay Gibson details how emotionally immature parents (often as a result of their own trauma) can negatively impact our sense of self, ability to have healthy relationships, and more. She also offers tangible strategies to help you heal your inner child and create positive changes.
Therapy can give you the individualized support you need to heal.
As the owner and founder of Balanced Minds Therapy, I specialize in helping people heal from intergenerational trauma, especially those struggling with perfectionism, people-pleasing, and trouble with boundaries as effects of this trauma.
Reading books about generational trauma is helpful, though I also recommend engaging in therapy alongside using these resources. Therapy is a space for you to process your unique experience and find a way forward that's all your own.
If you're ready to begin your healing process and are interested in working together, I invite you to reach out for a free consultation. I look forward to connecting with you!
I’m Sanah, LPC, NCC & I help moms reclaim their mental health.
Hello and welcome! I focus on therapy for moms who are struggling with burnout and are overwhelmed due to patterns of people-pleasing and perfectionism.
It is possible to shift these patterns and embrace all parts of yourself–even the messy ones. I provide online therapy throughout the state of Texas and online coaching nationwide. Get in touch here.