Ask Dr. Mini: Ancestral Trauma and How to Cope with Panic & Anxiety

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How do our ancestors’ traumatic experiences actually relate to us?

“I saw that you’re teaching a class on ancestral trauma with Stanford University. Could you explain a little bit more about what that means? Like how do our ancestors’ traumatic experiences actually relate to us?”

Imagine that your family history is a long line of stories. Some of those stories might be happy, others are sad, while others are of resilience—like mine.

These stories not only influence how a person sees themselves, but their biology.

Ancestral trauma (also known as intergenerational trauma) is the transmission of trauma and pain across generations. It’s the understanding that the effects of traumatic experiences—like war, genocide, systemic oppression—are passed down from those who directly experienced them to their descendants.

Scientific evidence suggests ancestral trauma happens in a few ways:

1. Genetic factors (epigenetics and neurobiology)

2. Learned behaviors and parenting styles

3. Cultural narratives and shared memories

The effects of ancestral trauma are complex and can be influenced by various factors, including individual resilience, social support, and access to resources. Not everyone that experiences trauma has PTSD, for example.

Healing from trauma requires a multifaceted approach that may include therapy, community support, and cultural practices. I personally believe each of these are types of support that are equally important.

Trauma goes beyond individual work. It requires tribe, connection, and community.

If you’re interested in learning more about ancestral and collective trauma, I encourage you to take my class. I’m teaching about this very topic in April and May 2025 through Stanford Psychiatry Yoga X. Community healthcare providers, clinicians, caregivers, and yoga teachers are all encouraged to register. Don’t hesitate to reach out if you have any questions about the course.

Can therapy really improve my anxiety? How can I avoid panic attacks?

"I’ve had anxiety for most of my life. I have a problem worrying about everything. Everyone I know knows this about me. I go through periods of feeling like it’s manageable. A few weeks ago, however, I thought I was having a heart attack. I went to the ER and they cleared me but told me it was a panic attack. Does therapy really help? What can I do about it?”

A panic attack is a sudden episode of intense fear or anxiety that can occur without warning. There’s usually a surge of physical and emotional symptoms that can feel overwhelming. Many people think they’re having a heart attack because the symptoms can look very similar:

• Physical: Racing heart, sweating, trembling, shortness of breath, dizziness, chest pain, nausea, numbness, or tingling

• Emotional: Intense fear, feeling of impending doom, fear of losing control, feeling detached from reality

The exact causes of panic attacks are not fully known, but several factors can contribute, such as genetics, imbalances in neurotransmitters (i.e., serotonin and norepinephrine), caffeine, and stimulants. All of these can increase anxiety and trigger attacks. Some medical conditions, like hyperthyroidism and heart problems, can also mimic panic attacks.

The most common reasons for panic attacks, however, are “Life Stressors.” Major life events include trauma, job loss, financial insecurity, and relationship problems. Some stressors can be ambient (in the background, like loneliness, politics, news) but can accumulate over time and cause hyper-stress arousal in the nervous system—which can trigger panic attacks. Sometimes life events can look positive (i.e., moving to a new home, having a child, getting married), but can still activate the stress response system in the body.

What Can You Do About It?

1. Recognize the Symptoms:

   • Understand that panic attacks are temporary and not life-threatening.

   • Learn to identify your specific symptoms (physically, psychologically, etc.)
     

2. Grounding Techniques:

   • Focus on the present: Engage your five senses. Notice the visuals, temperature, sounds, textures around you.

   • Deep breathing: Practice slow, deep breaths, focusing on your breath entering and leaving your body. Our body’s natural way of breathing when at rest is a longer inhale-exhale. Using the breath, you can cue your nervous system for safety.

   • “5-4-3-2-1 method”: Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
     

3. Cognitive Behavioral (CBT) Techniques:

   • Challenge negative thoughts: Identify and challenge catastrophic thoughts (“I’m going to die,” “I’m losing control”) to ones of safety: “I’m going to be OK,” “This will pass.”

   • Focus on optimizing self-talk: Remind yourself that you are OK, this is temporary, you’ve gotten through this before, and that you will get through it again.
     

4. Lifestyle Changes:

   • Reduce stress: Practice relaxation techniques like yoga, meditation, or mindfulness.

   • Regular exercise: Physical activity can help reduce anxiety and improve mood.

   • Healthy diet: Avoid excessive caffeine and alcohol.

   • Sufficient sleep: Aim for 7-9 hours of quality sleep per night.
     

5. Professional Help:

   • Therapy: Cognitive-behavioral therapy (CBT) is a highly effective evidence-based treatment for treating panic disorder. Hypnotherapy and psychedelic-assisted treatment can also be helpful for some people.

   • Medication: In some cases, medication may be helpful in managing symptoms. However, I highly recommend you work with a therapist first or do Rx management.

Note: This information is for general knowledge and support only. If you are experiencing panic attacks, please consult a mental health professional for proper diagnosis and treatment.

If you’d like to learn more about specific techniques like CBT, deep breathing, or grounding exercises, feel free to reach out.