Breaking Generational Cycles: Healing for Yourself and Future Generations

March is Women’s History Month—a time to honor the strength, resilience, and progress of the women who came before us. Our foremothers (and gender non-conforming ancestors!) fought tirelessly to break cycles of oppression, paving the way for the freedoms and opportunities we have today. They challenged societal norms, demanded their voices be heard, and laid the foundation for us to continue this work. 

Just like the women+ who came before us working to break cycles of oppression, today many of us are working to break generational cycles from our own family lines. Generational cycles are patterns passed down by our ancestors that influence our relationship patterns, cultural expression, our conflict patterns, how we view the world, financial status, and even our nervous systems. Sometimes generational cycles can be uplifting - think of how you can connect with your cultural traditions in a fulfilling way - and other times, cycles can feel more like curses - think of how every time you get into a conflict, you handle it exactly how your not-so-happy parents would. 

Healing generational cycles is not just about ourselves; it is a gift we give to future generations. The work we do today has the power to shift the emotional and relational patterns that have existed in our families for centuries. By recognizing, ending, and replacing these cycles with healthier ones, we become the ancestors our descendants will thank.

So, how can you recognize and repair generational cycles? Read on for tips from the holistic healers at Rise and Thrive Counseling! 

Recognizing Generational Cycles

Before we can change anything, we must first understand what we’ve inherited. Many generational cycles operate beneath the surface, passed down as “just the way things are.” Some are explicit—spoken rules or traditions—while others are subtle, ingrained in the way we navigate relationships, emotions, and self-worth.

• Reflect on common themes in your family’s history: Were emotions openly discussed or avoided? Was self-care valued or seen as selfish?

• Identify repeating struggles: Have patterns of financial instability, unhealthy relationships, or perfectionism persisted across generations?

• Notice unspoken rules: Were you taught to “stay strong” at all costs or that rest must be earned?

• Tune into your body: Emotional cycles often manifest physically—chronic stress, anxiety, or tension may signal inherited trauma.

• Seek outside perspectives: Talking with elders, therapists, or reading about generational patterns can help bring hidden cycles into the light.
  

Ending Harmful Patterns

Once we recognize a generational cycle, we have a choice: continue it or consciously work to break it. Ending deeply ingrained patterns is not easy—it requires unlearning beliefs, setting boundaries, and embracing a new way of being.

• Give yourself permission: Healing may feel like betrayal to past generations, but choosing growth does not mean rejecting your roots.

• Practice self-compassion: You are undoing years—sometimes centuries—of conditioning. Allow yourself grace in the process.

• Set new boundaries: If your family normalized over-giving, emotional suppression, or toxic dynamics, it’s okay to step back and redefine those relationships.

• Learn new skills: If healthy communication, emotional regulation, or financial literacy weren’t modeled for you, seek out resources to build those tools.

• Find support: Healing is not meant to be done in isolation. Connect with others on a similar journey through therapy, community groups, or friendships.
  

Creating New Cycles for Future Generations

Breaking cycles is only part of the work—once we clear the old patterns, we have space to build something new. What we instill in ourselves today becomes the legacy we leave behind, whether for our own children or the communities we impact.

• Model emotional wellness: Demonstrate that emotions are meant to be felt, expressed, and processed—not buried or ignored.

• Normalize rest and joy: Show that success isn’t just about productivity, but also about fulfillment, balance, and well-being.

• Teach self-worth: Encourage future generations to believe in their inherent value, separate from achievements or external validation.

• Foster open communication: Create spaces where honesty, vulnerability, and authenticity are welcomed rather than feared.

• Celebrate progress: Every step forward—no matter how small—is a shift in the generational narrative. Recognize and honor the changes you are making.
  

Conclusion: Holding Ground Amidst Regression

As we reflect on the progress women and gender-nonconforming people have made, it’s impossible to ignore the current regression in rights and protections unfolding in America today. The hard-won gains of previous generations are under threat, creating a deep sense of frustration, fear, and disconnection. At Rise and Thrive Counseling, we stand firmly as advocates and allies, committed to preserving the progress made and supporting those affected by these setbacks.

Navigating this challenging landscape can feel overwhelming, but there are ways to manage the emotional burden while staying engaged and safe:

• Set boundaries around news consumption: It’s important to stay informed, but constant exposure to difficult news can heighten anxiety. Try to limit your intake to certain times of day and choose trusted sources.

• Find small, meaningful ways to contribute: Advocacy doesn’t have to mean grand gestures. Signing petitions, donating to organizations, or attending local events can help you feel proactive without burning out.

• Connect with supportive communities: Feeling part of a like-minded group can combat feelings of isolation. Look for local or online groups focused on advocacy and support.

• Take care of your emotional well-being: Processing emotions through journaling, therapy, or mindfulness practices can help you manage the stress of social and political uncertainty.

• Focus on what you can control: While systemic change is complex, focusing on personal empowerment and supporting those close to you creates ripple effects of positive change.
  

Progress is rarely linear, but by grounding ourselves in resilience and collective action, we can face these setbacks with strength and solidarity. Rise and Thrive Counseling remains dedicated to walking this path with you—advocating for justice while nurturing the emotional and mental well-being of our community.

Speaking of mental well-being: if you want more holistic help, look no further than Rise and Thrive Counseling. Our holistic counselors can help address all areas of life. Reach out today to learn more. We look forward to hearing from you!