Intergenerational trauma is worsening among South Asians. Here’s how to heal from the past you inherited

Somatic work focuses on helping individuals become more aware of physical sensations in their bodies and connecting those sensations to emotional states. “It helps us track feelings in the body and understand what they’re trying to tell us,” Saeed says, noting that trauma survivors often disconnect from their bodies.

Parts work, in turn, draws from Internal Family Systems (IFS) therapy and involves identifying different aspects of the self, such as wounded or protective parts, that can be healing or holding onto trauma. “It helps guide the client to connect with their ‘self,’ the calm, wise and confident part of themselves, rather than letting their trauma-driven parts take charge,” the social worker explains.

Finally, EMDR helps individuals process trauma by using rapid eye movements (or tapping) to reconnect fragmented memories and reshape negative beliefs. “It goes into our physiological systems and reprocesses memory patterns,” she says, adding that this method integrates both mind and body, which leads to more lasting change.

But it’s not just about formal therapy. Saeed recommends simple, accessible practices for anyone seeking to heal. “Start with joyful movement,” she suggests. Whether it’s dancing, yoga or a walk in nature, engaging in physical activities that bring joy can be incredibly grounding and restorative. “Don’t do movements you don’t enjoy,” she advises. “If running isn’t your thing, don’t force yourself to run. Do what feels good.”

Saeed also encourages individuals to explore their emotions through writing or creative expression, a practice that can create a safe space to process difficult feelings. Additionally, “talking about it” is one of the most powerful tools in breaking the silence and shame surrounding trauma. By sharing openly with trusted individuals, we can begin to dismantle the secrecy that often keeps intergenerational trauma alive.

Resources for further exploration

For those seeking to dive deeper into healing trauma, Saeed recommends three insightful books. The Body Keeps the Score by Bessel van der Kolk is a foundational text that explores how trauma is stored in the body and offers a comprehensive approach to healing, integrating neuroscience, psychology and personal stories. In addition, My Grandmother’s Hands by Resmaa Menakem provides body-based practices for trauma healing, particularly for people of colour, while But What Will People Say? by Sahaj Kaur Kohli offers a poignant exploration of the unique struggles faced by children of immigrants, along with practical guidance for healing. These books not only illuminate the nature of trauma but also provide valuable tools and action items you can do from the comfort of your own home.