Healing the Ripples: Intergenerational Trauma in Canada
When we talk about “intergenerational trauma,” it can sound like a heavy academic phrase. But really, it is about something most of us feel in our bones: the way stress, pain, and patterns from the past ripple forward into the present. In Canada, this conversation has a particular weight because of our history, especially the impacts of colonization, residential schools, and systemic inequities that continue to affect Indigenous families and communities.
Research shows that trauma does not just fade with time. A 2018 study published in the Canadian Journal of Psychiatry noted that Indigenous peoples in Canada experience rates of post traumatic stress disorder (PTSD) that are significantly higher than the national average, in part because of the lasting effects of historical trauma. The Truth and Reconciliation Commission documented that over 150,000 First Nations, Inuit, and Métis children were taken from their families and placed in residential schools between the 1870s and 1990s, with impacts that are still deeply felt today.
But intergenerational trauma is not only about one community. Immigrant families may carry the echoes of war, displacement, or poverty. Children of Holocaust survivors, for example, show higher levels of anxiety and hypervigilance than control groups, according to studies out of McGill University. Even at a broader level, a 2021 Statistics Canada survey found that one in three Canadians reported that their mental health had worsened during the pandemic, a reminder that collective stress can also travel through families.
So what do we do with this knowledge? Here is where gentleness comes in. Healing intergenerational trauma is not about blaming ourselves or our families. It is about acknowledging the threads we have inherited and choosing, little by little, to weave something softer.
Three gentle methods to begin
1. Practice self compassion daily
When old patterns show up, maybe a sudden wave of guilt, or the urge to shut down, try meeting it with kindness rather than judgment. Dr. Kristin Neff’s research on self compassion shows it can lower anxiety and boost resilience. Even a small mantra like, “This is hard, and I am allowed to be kind to myself,” can shift the tone inside.
2. Reconnect with community and story
Trauma isolates, but healing happens in relationship. Sharing family stories, engaging with cultural traditions, or joining supportive groups can restore a sense of belonging. In Indigenous communities across Canada, land based healing and cultural reclamation have been shown to improve wellbeing and reconnect people to resilience that has always been there.
3. Create rituals of release
Trauma can feel lodged in the body. Simple rituals, writing a letter you do not send, practicing yoga, or even a mindful walk, can help release what does not serve you. These small acts remind your nervous system that it is safe to let go.
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Intergenerational trauma is real, but so is intergenerational strength. Just as pain travels through time, so do love, resilience, and joy. By being gentle with yourself and intentionally practicing new ways of living, you create ripples forward, a different legacy for the generations to come.
References
Truth and Reconciliation Commission of Canada (2015)
Bombay, A., Matheson, K., & Anisman, H. (2018). Intergenerational Trauma: Convergence of Multiple Processes among First Nations peoples in Canada. Canadian Journal of Psychiatry.
Statistics Canada (2021). Impacts of COVID 19 on Canadians – Mental Health
Neff, K. (2011). Self Compassion: The Proven Power of Being Kind to Yourself