Sonia Hopkins is a trauma therapist and the founder of Horizons Holistic Healing, which specializes in mind-body-spirit integration. She also leads Lucky Lady Coaching, helping women embrace self-discovery and healing through feminine energetics. She blends neuroscience, holistics, spirituality, and intuitive healing to support deep transformation.
Have you ever found yourself repeating patterns in relationships, struggling with self-worth, or feeling like no matter how much you achieve, it’s never enough? These struggles may not have started with you. The reality is that these patterns may have been imprinted on you from birth, carried down generations in your cells. The good news? There is so much hope to heal for yourself and for future generations. Awareness is the first step toward breaking the cycle. If you recognize any of these signs, know that healing is possible, and it starts with you.
What is generational trauma?
Generational trauma is the emotional, psychological, and even biological imprint of unresolved pain passed down through families. Trauma doesn’t always look like a single catastrophic event. It can often be multiple smaller scale events that have forced you into survival mode a protection mechanism. You may know the trauma responses: fight, flight, freeze, fawn, and fold. Generational trauma can manifest in patterns of how love is expressed (or not), how emotions are handled, how you respond in situations, and even how you relate to success and security.
1. Repeating unhealthy relationship patterns
Generational trauma often shows up in romantic, platonic, work-related, or familial relationships. You may find yourself attracting emotionally unavailable or toxic partners, struggling with trust or fear of abandonment, fearing and/or cowering to authority, and/or feeling drawn to relationships that recreate childhood dynamics.
Why does this happen?
We subconsciously seek out what feels familiar, even if it’s painful. If love was inconsistent, chaotic, or conditional growing up, you might unknowingly repeat these patterns in adulthood.
How to break the cycle
Develop self-awareness around your relationship patterns.
Practice inner child work and self-reparenting.
Work with a therapist who specializes in attachment, inner child, and trauma healing.
2. Emotional suppression and avoidance
Do you struggle to express emotions? Do you shut down in conflict or feel guilty for having needs? These are common signs of generational trauma.
Why does this happen?
If emotions weren’t safe in your family (e.g., you were told to “stop crying” or “toughen up”), you likely learned to suppress them as a survival mechanism.
How to break the cycle
Start identifying and naming your emotions. (I like to say, “Name it to tame it.”)
Use journaling, art, or voice notes to express feelings safely.
Practice somatic techniques like breathwork and grounding exercises to reconnect with your emotions.
3. Scarcity mindset around money and success
Generational trauma doesn’t just impact emotions; it can shape your entire worldview, including how you think about money and success.
Maybe you constantly feel like there’s never “enough.” You fear financial risk, even when opportunities arise. You feel guilty for wanting more or fear being judged for success. You can feel the weight of everyone’s judgments as you become the first person in your family to own your own business, graduate college, or enjoy vacations stress-free.
Why does this happen?
If previous generations struggled with financial instability, they may have unknowingly passed down survival-based beliefs about money, such as “Money doesn’t come easy” or “Success is selfish.”
How to break the cycle
Recognize and challenge limiting money beliefs.
Practice shifting to an abundance mindset through affirmations and financial literacy.
Work with a therapist or coach to rewire your relationship with money.
4. Overfunctioning and people-pleasing
Were you the "responsible one" growing up? The peacemaker? The one who always had to keep things together? Do you struggle to say no and feel guilty when you do? Taking on too much responsibility in relationships or work? Is your self-worth tied to how much you can do for others? Yep, this checks out.
Why does this happen?
If you had to care for others emotionally or physically as a child, you may have learned that love and safety were tied to self-sacrifice.
How to break the cycle
Set small, consistent boundaries. (And work to stick to them; that’s the big piece here.)
Challenge guilt when prioritizing yourself. People may be upset as you begin to put your needs first.
Learn to receive love and support instead of just giving.
5. Generational trauma in the body: Chronic stress & health issues
Trauma isn’t just emotional; it’s stored in the body. If you feel constantly on edge, have unexplained anxiety, or struggle with chronic pain and symptoms, this may be generational.
Why does this happen?
Science shows that trauma can be inherited at the cellular level (epigenetics), affecting how the body responds to stress (Link to research here: Intergenerational transmission of trauma effects: putative role of epigenetic mechanisms - PMC. )
How to break the cycle
Engage in nervous system regulation techniques like vagus nerve stimulation and somatic therapy.
Incorporate breathwork, yoga, or energy healing.
Educate and incorporate good nutrition, hydration, movement, sleep, and time in nature habits.
Consider EMDR or other trauma-informed therapies to process and integrate stored trauma.
Becoming the cycle breaker
This role isn’t for the faint of heart. If you realize that you’re the chosen one in your family
first, congratulations! The Universe/God believes in you, and second, I understand, and I’m here to help.
Breaking the cycle of generational trauma isn’t easy, but it is possible. It doesn’t require perfection it requires awareness, self-compassion, and a willingness to do things differently. Each time you choose to heal, set a boundary, or prioritize your well-being, you’re rewriting your family’s story.
Interested in therapy? Start breaking the cycle today
If you’re ready to dive deeper into healing, I’d love to support you on your journey. Through my virtual private practice, Horizons Holistic Healing, I offer trauma-informed therapy (to all in Texas) and both evidence-based and holistic healing approaches designed to help you break free from past patterns and step into a life of self-trust and empowerment.
Not in Texas? Coaching can still help
If you’re reading this and thinking, “This resonates, but I’m not in Texas for therapy,” you still have options for support. Lucky Lady Coaching is designed to help ambitious women reclaim their power, heal past wounds, and step into their fullest, most aligned selves in all areas of life, no matter where they are.
How lucky lady coaching can support you
Self-discovery and personal growth coaching
Feminine energetics and embodiment work
Breaking patterns of self-doubt, fear, and past conditioning
Practical tools to step into confidence and abundance in all areas of your life
A community of ambitious and like-minded women
Unlike therapy, which is focused on deep healing and mental health treatment, coaching is about empowerment, clarity, and forward movement. If you’re looking for guidance in transforming your relationships, stepping into your power, and embracing your highest potential, coaching may be the right fit.
Interested in working together? Email me for more info and to join the waitlist here.
Remember: Your healing doesn’t just change your life; it echoes through generations.
Read more from Sonia Hopkins, MS, LPC, RYT
Sonia Hopkins, MS, LPC, RYT, Holistic Psychotherapist and Coach
Sonia Hopkins is a holistic trauma therapist and the founder of Horizons Holistic Healing, where she helps clients heal trauma and reconnect with their inner wisdom through mind-body-spirit practices. She is also the creator of Lucky Lady Coaching, guiding women in self-discovery, empowerment, and feminine energetics. With years of experience in trauma therapy, she integrates neuroscience, holistic wellness, spirituality, and intuitive and ancestral healing to create lasting transformation. Through her work, she has helped countless individuals to break free from limiting patterns and reclaim their most authentic, aligned lives.
