Unpacking Generational Trauma: Why BIPOC Men Carry More Than They Realize
Have you ever felt weighed down by stress, anxiety, or emotions that seem bigger than just your personal experiences? If you are Black, Indigenous, or Person of Color (BIPOC), you may be carrying more than you realize. Generational trauma—deep wounds passed down through families and cultures—can shape mental health, relationships, and self-worth in ways that are not always obvious. In this article, we will explore what generational trauma is, how it affects all BIPOC individuals, and specifically men, and what steps can be taken to heal and move forward. Working with a therapist for men in Michigan can be one way to begin that process.
What Is Generational Trauma?
Generational trauma, also known as intergenerational trauma, is emotional and psychological pain that gets passed down from one generation to the next. This type of trauma often stems from historical oppression, systemic racism, forced displacement, slavery, colonization, and other forms of discrimination. Unlike a single traumatic event that happens to an individual, generational trauma is carried through families, sometimes for centuries.
For example, if a grandfather experienced racial violence or extreme poverty, he may have developed coping mechanisms like suppressing emotions or being overly protective. These behaviors can then be passed down to his children and grandchildren, shaping their responses to stress and relationships. Over time, this creates a cycle where trauma is unknowingly repeated and reinforced.
How Generational Trauma Affects BIPOC Men
BIPOC men often carry an invisible weight. This burden can show up in many ways, including mental health struggles, difficulty expressing emotions, and challenges in relationships. Here are some common ways generational trauma affects BIPOC men:
1. Emotional Suppression
Many cultures teach men to be "strong" by holding in their emotions. Phrases like "men don’t cry" or "toughen up" create a belief that vulnerability is weakness. However, suppressing emotions doesn’t make them disappear—it can lead to anxiety, depression, and even physical health issues like high blood pressure. Over time, this emotional bottling can also make it harder to connect with loved ones and recognize personal emotional needs.
2. Hypervigilance and Anxiety
For generations, BIPOC communities have faced discrimination, violence, and systemic injustice. Because of this, many BIPOC men grow up with a sense of hypervigilance, always on guard for danger. This heightened stress response can make it hard to relax, trust others, or feel safe in different environments. It can also contribute to physical symptoms like headaches, fatigue, and digestive issues, as the body remains in a constant state of fight-or-flight.
3. Difficulty in Relationships
Generational trauma can shape how BIPOC men navigate relationships. If past generations were unable to express love openly due to survival pressures, future generations might struggle with intimacy and emotional connection. Some may find it hard to express affection or communicate their needs, leading to misunderstandings in friendships, family dynamics, and romantic partnerships. Additionally, unresolved trauma can cause fear of abandonment, difficulty setting boundaries, or patterns of avoidance in close relationships.
4. Unrealistic Pressure to Succeed
Many BIPOC men feel pressure to achieve more to break cycles of poverty or oppression. While striving for success is positive, the weight of expectations can be overwhelming. The fear of failure, feeling responsible for lifting up an entire family, or working harder to be "twice as good" can lead to burnout and self-doubt. This pressure can also create a sense of isolation, as men may feel unable to share their struggles for fear of disappointing their families or communities.
5. Distrust of Mental Health Support
In many BIPOC communities, seeking help for mental health is stigmatized. Generations of mistrust toward healthcare systems—due to racial biases, mistreatment, and lack of cultural representation—cause many men to avoid men’s therapy or opening up about their struggles. As a result, they may turn to unhealthy coping mechanisms like substance use, overworking, or isolation. Additionally, many men may not recognize their struggles as mental health issues due to a lack of culturally competent education around emotional well-being.
Breaking the Cycle: Steps Toward Healing
Recognizing generational trauma is the first step to healing. The good news is that cycles of pain can be broken, and new patterns of emotional well-being can be created. Here’s how BIPOC men can start their healing journey:
1. Acknowledge the Trauma
Understanding that your struggles may be rooted in generational trauma helps shift the blame from yourself to a broader, historical context. Instead of feeling like something is "wrong" with you, realize that you are carrying inherited wounds that need attention and care. Educating yourself about historical and familial trauma can provide clarity and validation for your experiences.
2. Embrace Emotional Expression
Breaking the cycle means allowing yourself to feel. Start small—journal your thoughts, talk to a trusted friend, or find a creative outlet like music, poetry, or art. Expressing emotions in a healthy way is not weakness—it is strength. Engaging in mindfulness practices such as meditation, breathwork, or movement-based activities like yoga can also help release stored emotional pain.
3. Seek Therapy and Support Groups
Therapists for men , especially those with experience in BIPOC mental health, can provide guidance on unpacking trauma in a safe space. If men’s therapy feels intimidating, support groups with people of similar backgrounds can be a great starting point. Healing is not meant to be done alone. Additionally, finding mentors, elders, or cultural healers can provide additional layers of support and wisdom.
4. Challenge Harmful Beliefs
If you’ve been taught that men must be "stoic" or that men’s therapy is "not for us," challenge these beliefs. Mental health support is for everyone. Breaking the stigma helps future generations see that prioritizing emotional well-being is not only normal but necessary. Replacing limiting beliefs with affirmations and empowering narratives can gradually shift your perspective toward self-acceptance.
5. Practice Self-Compassion
Healing takes time. You are not responsible for the trauma that came before you, but you do have the power to choose a different path. Speak to yourself with kindness, take breaks when needed, and remind yourself that you are worthy of peace and happiness. Celebrate small victories along the way, and allow yourself grace in moments of struggle.
The Power of Community
Healing generational trauma does not have to be an individual journey. Community plays a powerful role in breaking cycles. Whether through cultural traditions, mentorship, brotherhood, or activism, finding strength in shared experiences can make the healing process more meaningful.
All BIPOC individuals, including men carry more than they realize, but they do not have to carry it alone. Generational trauma is powerful, but so is the ability to heal. By recognizing inherited pain, embracing emotional expression, and seeking support, BIPOC men can create new legacies—ones rooted in resilience, self-love, and emotional freedom.
If this article resonated with you, consider taking one small step toward healing today. Whether it’s having a conversation, reading more about generational trauma, or reaching out for help, every step counts. You are not alone, and your healing matters.
Find the Support You Deserve with a Therapist for Men in Detroit, MI
When you’ve been carrying generations of pain, it can be hard to know where your story begins. At Embodied Wellness, PLLC, we offer men’s counseling in Detroit and throughout Michigan to support BIPOC men who are navigating generational trauma, emotional suppression, and the pressure to be strong all the time. Whether you’re feeling stuck, overwhelmed, or unsure how to name what you’re going through, our team is here to help you make sense of it—at your own pace. Working with a therapist for men can offer a space to unpack what’s been passed down and choose a new way forward.
Our approach is compassionate, trauma-informed, and culturally responsive. You don’t have to carry this weight alone—we’re here to support you in exploring your emotions and building a healthier relationship with yourself. Therapy isn’t about erasing your past—it’s about reclaiming your voice, honoring your resilience, and beginning the healing process. You deserve support that sees the whole you—not just the pain, but the strength, too.
Take the next step toward healing today:
Be matched with one of our therapist for men in Michigan
Begin breaking the cycle—healing starts with you.
Additional Virtual Therapy Services in Michigan
At Embodied Wellness, PLLC we offer a variety of holistic treatment services besides men’s counseling that can be beneficial for adults and teens with anxiety, depression, and OCD. We specialize in EMDR, Somatic therapy, Somatic Experiencing, Internal Family Systems, and DBT for trauma. We also specialize in CBT, ERP and Empath Counseling. We offer online therapy in Michigan. Start overcoming your trauma today by visiting our Detroit-based practice. We also have low-cost therapy options available!
About the Author:
Sarah Rollins, LMSW, SEP, is the founder of Embodied Wellness, PLLC—a group therapy practice offering compassionate, trauma-informed care, including men’s counseling in Detroit and throughout Michigan. While Sarah isn’t solely a therapist for men, her team includes clinicians who specialize in helping men navigate generational trauma, emotional suppression, and the weight of cultural and societal expectations. Using evidence-based approaches like EMDR, somatic therapy, and Internal Family Systems (IFS), Sarah and her team help clients uncover what’s really going on beneath the surface—whether that’s inherited pain, unresolved grief, or chronic stress. At Embodied Wellness, the focus is on creating a safe space where men can work with a therapist for men in Detroit, MI, explore their emotions without judgment, and begin to heal on their own terms.