Stress Reduction and Intergenerational Trauma

Stress is a very common and normal emotion, but experiencing too much stress over the long term can be damaging to our health. It’s important to understand our stress level, so that when it gets too high, we can use strategies to reduce our stress.  

You may be under stress from situations in your life, but some Natives experience stress due to Intergenerational Trauma. What is Intergenerational trauma? Dr. Maria Yellow Horse Brave Heart says it is the “cumulative emotional and psychological wounding over one’s lifetime and from generation to generation following loss of lives, land and vital aspects of culture.”

Remember that strength, wisdom, courage, and resilience are part of who we are as Native people. We’ve survived generations of colonialism, but the suffering of our people sometimes takes generations to heal. Dealing with stress in healthy ways is part of intergenerational healing. 

What is stress and how does it affect our body?

Stress is our body’s way of telling us that we’re under pressure. It is an emotion that every person experiences. 

When we experience stress, our body goes through changes. Our heart rate increases, our thoughts move faster, and we can sometimes have a sudden burst of energy. Think of the way you feel when you’re on a roller coaster, or when something scary happens during a horror movie. 

Stress and our body’s response to stress can be a good thing at times. If we let the stress heighten our awareness, strengthen our muscles, or focus our attention, then it can be helpful and healthy. Think of how athletes respond during a big moment in a game, or when someone has to hurry to get to an appointment on time. 

Stress is unhealthy when the pressure becomes too great, and our body’s response keeps us from being able to focus and relax.

Our body’s response to stress can come at unwelcome times, like when we are trying to sleep, when we are taking a big exam, or when we are trying to talk to someone we have a crush on. 

Long-term stress can also come with negative health effects, like high blood pressure, weight gain, and depression.

Unmanaged stress can lead to other negative emotions, like anger and depression. These emotions have their own set of health effects and potential problems. Managing stress is also important because high levels of stress can affect how you think and how you make decisions. You can make decisions that are not in line with your values when you are under stress, which can damage your health, your relationships, or your performance at school. 

It is very common to feel overwhelmed by stress. Keep reading for tools and strategies to help you reduce your stress when it gets too high.

Reducing Your Stress

It is very common to feel so much stress that it feels impossible to manage. But in those moments, it’s important to remember that stress is manageable!

Everyone experiences stress, but how we handle stress is what matters. We have the power to manage our stress level.  

It is best to manage stress before the pressure is too great.  If we are squeezing a balloon, how can we stop it from popping?  Pressure doesn’t go away if we ignore it. The best strategy is to take action and let the air out of it!

We can manage our stress by taking the time to care for ourselves. Some stress-reduction strategies include exercising, getting rest, focused breathing, praying, smudging, meditation, doing a craft, reading a book, or going for a walk.

Talking about how we are feeling to a trusted friend or family member is another stress-reduction strategy. This allows us to vent, or “let out,” the pressure before we burst and do something we may regret later.

We can increase our ability to handle stress by staying healthy. When we eat a healthy diet, get enough sleep, and avoid drugs and alcohol, it can make it much easier to manage our stress.   

Getting involved in the community can also reduce stress. Attending a community event or volunteering our time can take our minds off our worries and make us feel supported by our relatives.

You may also want to ask your family about the ceremonial traditions of your tribe. Participating in ceremonies can be healing and can reduce stress.