The Neurobiological Impact of Exposure to Violence, Death, and Tragedy
During my post-graduate trauma training, I came across a research article that has stayed with me. It explored generational trauma (the psychological and emotional effects of traumatic experiences passed down through families) and epigenetics (how gene expression can be altered by behaviors and environmental influences).
Think of it this way: our DNA is like a massive library filled with thousands of books, each one representing a gene. A librarian helps decides which book gets read based on the needs/wants of the reader. The librarian represents epigenetics, ultimately determining which gene gets expressed. Essentially, trauma can become generational because of epigenetics.
The article studied survivors and witnesses of 9/11, WWII, and the Holocaust. The findings revealed that the traumatic impact of those events didn’t stop with those who directly lived them—it was passed on to their children. Here’s how:
When we experience trauma, our brain activates its threat-response system and releases cortisol. In small doses, cortisol is essential—it helps us survive. But when cortisol release is prolonged, creating an abundance of cortisol, it becomes harmful. It wears down the brain and body, disrupts normal physiological functions, and leads to psychological distress.
Survivors and witnesses of those tragedies lived in an environment where their threat-response system was repeatedly activated. Their brains were flooded with sustained, high levels of cortisol. Over time, their genes were altered to cope with the influx in cortisol. What researchers found is that the offspring of these survivors showed an impaired cortisol response (too little or none at all) due to the gene expression that was altered in their parents. Cortisol is vital in times of crisis. Without it, our ability to respond to threats is weakened. Having an impaired cortisol response limits the function of the threat response system.
To put it simply: The brain, overwhelmed by trauma, said, “no more,” turning off a vital control switch for cortisol. Through the human reproductive process, this switch was essentially “lost in translation.” However, this meant that future generations were born with this genetic alteration, too. So, this genetic alteration (impairing the cortisol response) that initially originated in the survivors and witnesses as a method to survive, was ultimately passed down to the next generation.
So why does this matter now? Because trauma is not just about the past, it’s about how what happens impacts the present and the future. My graduate professor once said something about trauma that I’ll never forget: “Trauma is so impairing because the brain does not intend to survive the event. But it does. We were not meant to survive, and we did. And it’s impossible to make sense of that.”
Today, through the media, there is mass exposure to death, violence, and tragedy. Many of us are second-hand witnessing first-hand trauma on a daily basis. Our brains were never designed to process repeated, graphic exposure to violence and tragedy, or survive it. When it does, this rattles our nervous system and disrupts our threat response system. If you’ve watched one of the recent, very graphic and disturbing, videos circulating in the U.S. showing acts of violence and death, I would imagine you likely felt your body immediately change in that moment—because your brain was responding as though you were in danger. And if you didn’t feel it? That may point to desensitization, an adaptive survival mechanism of the brain that alters and impairs the threat response system.
As both a therapist and a human, I am deeply concerned about the occurrence, ongoing exposure to, and witnessing of mass violence, tragedy, and trauma in our world. The truth is, research on past events like 9/11 and the Holocaust is still ongoing, which means we don’t yet fully understand the generational impact. And we certainly don’t yet know the long-term effects of what we’re living through now.
What I do know, though, is that time alone does not heal trauma. Emotional wounds need to be acknowledged, processed, and supported in order to heal.
Like many of you, I’ve wondered what ability I have to make a change in the world and that list can feel small and minuscule in comparison to the challenges we face. But as a gentle reminder: we humans only have control over our behaviors, only partially our thoughts, and not at all how we feel in response to situations. Right now, the human brain and nervous system for many is likely longing for comfort and stability.
Here are some therapist-friendly ways you can support yourself:
1. Limit Your Exposure
Give yourself permission to step back from social media and the news. Staying informed doesn’t mean you need to consume everything. If you take a break from the media, the information will still be available, but at a time when you choose to consume it. This can help your brain feel more “in-control.”
2. Ground Your Nervous System
When you notice physical or emotional overwhelm, pause, and use a coping strategy. Grounding techniques can help shift our brain away from a place of fear to safety.
Use the container guided meditation to help temporarily set aside current stressors/worries and come back to them at a later time, when you choose.
3. Reconnect with Safety
I know there is fear for what lies ahead, and your fear is valid and justified. Amidst this fear, remind your brain and body that you are safe at this very second and in the present moment. Using the 5 Senses Grounding Technique can help you do this.
4. Process What You’re Feeling
Trauma heals in safe connection. If you have a trusted friend or family member, talk about what you’re feeling. If you don’t, there is a therapist who will hold a safe, compassionate space for you.
Process your feelings through journaling.
You may notice feelings of heaviness, sadness, or even numbness. All of these are normal reactions. Offer yourself validation.
5. Seek Professional Support When Needed
Therapy isn’t only a “last resort” option—it can be whatever you need it to be. It’s a space for processing, finding perspective, and healing.
If your media exposure leaves you anxious, stuck, or unable to return to your daily rhythm, professional support can help.
Lastly, if the weight of everything that has and is happening in our world is taking over you, I want you to know this: what you feel matters. Even when others don’t agree or may not understand, your overwhelm, sadness, frustrations, worries, fears, and concerns are valid.