Finding Your Place in a Foreign Land
Moving to a new country can be an exciting adventure, but it often brings the challenge of culture shock – a mix of stress, anxiety, and disorientation that arises in an unfamiliar environment. Navigating new customs, languages, and social norms can feel overwhelming, but recognizing that culture shock is a natural and temporary phase is the first step to managing it.
Thankfully, there are practical strategies you can use to adjust, connect with your surroundings, build meaningful relationships, and ultimately thrive in your new home.
Moving to a new country can be an exciting adventure, but it often brings the challenge of culture shock – a mix of stress, anxiety, and disorientation that arises in an unfamiliar environment. Navigating new customs, languages, and social norms can feel overwhelming, but recognizing that culture shock is a natural and temporary phase is the first step to managing it.
Thankfully, there are practical strategies you can use to adjust, connect with your surroundings, build meaningful relationships, and ultimately thrive in your new home.
What Is Culture Shock?
Culture shock describes the emotional impact of adjusting to a new culture, especially when daily routines and social norms feel completely different. It can cause feelings of stress, anxiety, or disorientation that often arise when entering an unfamiliar environment.
For example, imagine arriving in Bangkok for the first time: the bustling streets, dazzling neon lights, and unfamiliar foods can create an intense feeling of "sensory overload."
Whether you move abroad to study, volunteer, or work, adapting to a foreign culture can bring a whirlwind of emotions. Encountering new languages, unfamiliar customs, and different social cues can feel overwhelming, leaving you feeling out of place or misunderstood.
This isn't limited to places that feel drastically different either; culture shock can happen even in countries that share a language or have historical ties with your home country. Suddenly, everyday routines, social norms, and values can feel completely different, challenging even the most seasoned travelers or expatriates.
Culture shock can impact people physically, mentally, and emotionally, but while it can be tough to deal with, understanding that it is a common and temporary experience can help ease the adjustment process. With time and patience, these new environments often feel less daunting, leading to rewarding experiences and a deeper connection to the culture.
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What Causes Culture Shock?
Culture shock often arises from navigating the unique aspects of a new place and its people. The differences between your home country and your new home may be physical, technological, climatic, political, legal, educational, linguistic, socio-cultural, or all of the above. The greater the contrast between a new culture and your own, the more challenging the adjustment can be.
For instance, expats from China or Malaysia may find it easier to adapt to Singapore than those from Western countries. That being said, culture shock can occur even between similar cultures. For example, some British expatriates in the U.S. find adjusting to the more competitive, less friendly business environment challenging.
Research suggests that culture shock most often occurs in social settings, such as everyday interactions at work, school, or during leisure activities like shopping and exercising. Differences in communication styles, attitudes toward time, or views on social status can be particularly difficult to navigate. Expats working abroad may face these cultural differences more directly than retirees living in expat communities.
Read More: The Most Common Expat Problems
Culture Shock Examples
Here are a few examples of culture shock that travelers or expatriates might experience in specific countries:
Brazil – Close Personal Space and Physical Contact
- Experience: Brazilians are generally warm and expressive, and casual physical contact, such as a pat on the back or a touch on the arm, is common even among acquaintances.
- Shock Factor: Expats from cultures where personal space is highly valued, such as the U.S. or the U.K., may feel uncomfortable with the closer proximity and frequent touch.
Read More: Moving to Brazil
Japan – Silence and Respect in Public Spaces
- Experience: Expats in Japan might find it surprising how quiet public spaces are, from trains to parks. Talking on the phone in public or even speaking loudly is generally discouraged.
- Shock Factor: For those from countries where socializing in public is more common, this quietness can initially feel isolating or even uncomfortable.
Read More: Moving to Japan
Saudi Arabia – Gender Segregation and Dress Codes
- Experience: In Saudi Arabia, there are strict social rules around gender segregation, especially in public spaces. Dress codes also require both men and women to dress conservatively.
- Shock Factor: Expats from more liberal countries may find these customs challenging, particularly those not used to dressing conservatively or separating by gender in social or professional situations.
Read More: The Cost of Living in Saudi Arabia
China – Public Curiosity Toward Foreigners
- Experience: In some parts of China, foreign visitors may attract a lot of attention and curiosity, with locals occasionally asking for photos or simply staring out of curiosity.
- Shock Factor: Travelers or expats from more diverse or less openly curious societies may find this level of attention surprising or even intimidating.
Read More: Moving to China
These examples show how culture shock can stem from various cultural norms and behaviors. These experiences often reveal unexpected differences that require patience and adaptability to understand and navigate.
Symptoms of Culture Shock
Depending on the severity of culture shock, you may experience frustration, loneliness, disorientation, anger, fatigue, and detachment. Even routine tasks like grocery shopping or commuting can exhaust you.
In more extreme cases, culture shock might prevent you from adjusting to the new environment, leading to social or professional isolation. Some may find the experience so overwhelming that they ultimately decide to return home.
Physical and Mental Signs
Culture shock is one of the causes of expat depression because it involves not only being in a new environment but also being away from familiar people and support systems. Because of this, you might experience both physical and mental symptoms, such as:
- Anxiety: Persistent feelings of worry or unease about adapting to the new culture.
- Insomnia: Difficulty sleeping or disrupted sleep patterns due to stress or anxiety.
- Fatigue: Chronic tiredness, making it hard to engage in daily activities.
- Loss of Appetite: Changes in eating habits or disinterest in food.
- Headaches: Frequent tension headaches caused by stress and emotional strain.
- Irritability: Increased frustration or mood swings due to feelings of isolation or misunderstanding.
- Difficulty Concentrating: Trouble focusing on tasks or making decisions, which can impact work or study.
- Antisocial Behavior: Avoiding social situations, new experiences, or withdrawing from others, which can worsen feelings of loneliness.
Recognizing these symptoms is important for dealing with culture shock and getting support when needed. You might find that coping mechanisms you used to rely on, like a sense of humor, suddenly disappear. Instead, you may withdraw and spend a lot of time alone.
Some people might seek out other expats and avoid local residents. This can lead to negative feelings about your host country, its culture, and its people, and you might even start to believe in stereotypes. You may even begin to idealize your home country and second-guess your decision to move.
Read More: Sleep Hygiene Tips for Living Abroad
The Four Stages of Culture Shock
Culture shock involves more than just getting used to a new language or way of life. While everyone experiences it differently, most people go through four common stages:
- Honeymoon Stage: This is when everything you see and do in a new country feels exciting, positive, and fascinating. Even things that might annoy others, like unreliable electricity, seem like charming quirks of the destination. During this phase, you are more likely to focus on cultural similarities rather than differences.
- Frustration Stage: Many people move from the honeymoon phase to culture shock within the first six months. The excitement fades, and you might begin to feel lost, uneasy, frustrated, or unhappy. You might also feel angry, confused, and irritable. Often, people start questioning their decision to move abroad while longing for their home country. It can be hard to use your usual coping skills, and some people may feel depressed.
- Adjustment Stage: In this stage, you start to feel less isolated and withdrawn. You slowly begin to "get the hang of it" and better understand the culture, language, and daily routines. While you may still feel frustrated at times, you're becoming more comfortable in your new surroundings.
- Acceptance Stage: Finally, you adapt to your new environment and can access the resources you need. You find a balance where things are neither overly exciting nor extremely frustrating. You can relax, settle into your new routine, and appreciate your host country. Even if you don’t understand everything, you realize that’s okay – you can still thrive.
As you navigate these four stages, effective coping strategies can help make the process easier and ensure a smoother transition to your new country.
Tips for Coping With Culture Shock
The following tips can help make your experience in the culture shock phase less intense and help you adjust to your new home more quickly.
Learn More About Your New Country
Unfamiliarity is at the root of culture shock. The more you learn about your new country, the more comfortable you will feel. Studying its history, society, and economy will help you understand why certain rules and customs exist. While knowing the history won’t eliminate your frustration, it will provide context for how things are.
Consider joining expat forums or groups to connect with others who have gone through similar transitions. Attend lectures at galleries and museums, read novels by local authors, and take private city tours. These activities will offer valuable cultural insights and help you meet locals, making you feel more connected to your new environment.
Many expats find it helpful to set specific goals while living abroad. For example, you might aim to master one popular dish from the local cuisine or create a list of sites to visit, pledging to explore one each week. Having goals can remind you of why you wanted to move overseas in the first place and encourage you to engage more deeply with your new country along the way.
Read More: How to Make Friends While Living Abroad
Get Involved in Your Local Community
Getting involved with the local community can feel easier said than done when you want to stay home and avoid local people. This is especially true if you’re facing a language barrier, which can be one of the biggest challenges in adjusting to a new place. However, there are steps you can take to overcome these hurdles.
Language classes are a great starting point for connecting with others. Your classmates will likely be other expatriates who share your concerns, while the teachers will be locals. With each lesson, your cross-cultural communication skills will improve, and being able to read signs, menus, and instructions will make your everyday life much smoother.
Even if you still feel like an outsider for a while, which can be lonely, finding a volunteer organization that aligns with your interests can also help you connect with others and build relationships within the community.
Getting involved in hobbies and activities is another good way to meet people. Attending local events like festivals, concerts, or sports matches can help immerse you in the culture. You might also want to look for online groups that offer social support.
Taking up a hobby you had at home is another great way to bring something familiar into your new environment. Even better, why not try a new activity altogether? For instance, learning to play a new instrument or exploring a new craft can be a positive way to meet new people while keeping yourself engaged.
Read More: Learning a New Language
Practice Self-Care to Build Resilience
Connecting with others is important, but self-care is equally essential for recovering from culture shock. Finding a healthy outlet can make all the difference. Start by exploring the resources available in your new neighborhood. Parks, wellness centers, gyms, and yoga studios can help you stay active while meeting new people.
While exercise is effective for easing depression, anxiety, and culture shock, your outlet doesn't have to be physical. If you know what helped you relax and unwind at home, incorporate those activities into your new routine.
Journaling or blogging about your experiences – both the good and the bad – can be a healthy way to clear your mind and gain perspective. A daily meditation practice can also help relieve stress and anxiety. Walking in your neighborhood, whether in the morning or evening, provides gentle exercise and a chance to get to know your area and its people.
Finally, don’t hesitate to use distractions, as long as it’s not all the time. Getting invested in the outcome of a fun reality show or the finals of a sporting event can provide a much-needed break from daily frustrations, allowing you to approach challenges with fresh eyes.
Read More: How to Stay Healthy While Living Abroad
Focus on Relationships at Home and Abroad
Keeping in touch with friends and family back home is crucial in combating culture shock. Writing to them about your experiences and challenges can help you process your feelings.
Don’t hesitate to express your frustrations or loneliness either; sharing your struggles may actually bring you closer to your loved ones. When you open up, it often encourages friends to share their own experiences in return. Having a sympathetic ear can be invaluable, and supporting a friend, in turn, can be equally rewarding. This exchange fosters a sense of connection, even from a distance.
However, it’s important to maintain a healthy balance. Long chats over Skype can be fulfilling, but canceling plans with local acquaintances to spend the evening refreshing your old friends’ social media pages is not productive.
Too much time online can prevent you from engaging with your new environment, and there’s a big difference between staying in touch and fixating on what you’re missing. Remember, the adventures you have with new colleagues, neighbors, and friends can provide excellent stories to share with your loved ones back home!
Turn Stress into Opportunity
Experiencing stress while adjusting to a new country is unavoidable, but acknowledging and accepting it can be helpful. Research shows that simply talking about negative emotions can reduce their impact on us. In contrast, denying or trying to suppress stress often increases anxiety.
Interestingly, stress can also be harnessed to our advantage. It triggers powerful emotions in the body, and you can redirect that energy toward positive outcomes. For example, one study on public speaking found that speakers who embraced their nervousness delivered their presentations with more charisma and focus, while those who tried to calm down or ignore their jitters performed less effectively.
Although the adjustment process can be challenging, try to view these challenges as opportunities for growth and excitement. Over time, you may discover that this stress can energize you as you adapt to your new life.
Ask Your Workplace About Cross-Cultural Training
When you move to a new country for work, adjusting to cultural differences can often cause stress and confusion, often leading to culture shock. Navigating a new workplace environment with unfamiliar customs, communication styles, and business practices can be especially challenging.
Many companies offer cross-cultural training to help ease this transition. These programs provide employees with insights into various aspects of their new culture, whether before departure or after arriving abroad. From learning the etiquette for using public transport to understanding local business customs, this training can make for a softer landing.
By participating in cross-cultural training, you can prepare yourself for the realities of working in a different culture, making your transition more manageable. If your workplace offers this training, consider signing up before you move.
Read More: The Best Countries to Work in for Expats
Severe Culture Shock: When to Seek Professional Help
Sometimes, adjusting to life abroad and overcoming culture shock is simply a matter of time. However, in other cases, the symptoms can be severe, and nothing seems to help.
Your mental health is important, and severe culture shock can have significant consequences. If you’re feeling consistently low and struggling to recover, it’s essential to visit a doctor. While the tips above can be helpful, there is no shame in seeking help from a professional if you need it.
Find the Best International Insurance
- Compare multiple quotes and coverage options
- Work with an insurance expert at no additional cost
- Find the best plan for your needs and budget
If you need professional support, having a reliable international health insurance plan can make seeking help easier. Make sure your policy covers seeing a specialist. As you're getting ready for your new adventure abroad, contact our licensed brokers. They'll help you choose a plan that is part of a total strategy for coping with culture shock.
Remember, experiencing culture shock is a normal part of adjusting to a new country. Feeling comfortable in a foreign place takes time, patience, and effort. But with the strategies outlined above and the support of your loved ones, you can overcome culture shock and thrive in your new home.
Read More: Finding a Doctor Abroad
What About Reverse Culture Shock?
We’ve discussed coping with the challenges of moving to a new country, but what happens when you return home?
In some cases, people who have adapted to life in a different country may find their home culture strange or alienating upon their return. This experience is often referred to as re-entry shock or reverse culture shock.
For instance, a person who spent time in the Peace Corps in Namibia might become overwhelmed by the number of kinds of milk in an American grocery store. Similarly, a student from the U.K. who studied in Spain might struggle to readjust to the damp climate and stricter timekeeping back home.
Read More: Repatriation: Preparing to Move Back Home
Symptoms of Reverse Culture Shock
Reverse culture shock can manifest in various ways. You may feel disconnected from friends and family who seem to have moved on without you or struggle to relate to their daily concerns.
You might also notice that your values and priorities have shifted, making it hard to fit back into old routines. Things that once felt familiar – like local customs, food, or social norms – can suddenly feel foreign.
Another common issue is the feeling of isolation. While abroad, you may have built a network of friends and support systems that made you feel included and valued. Upon returning home, you might find reintegrating into your previous social circles challenging, especially if those around you don’t understand the changes you’ve undergone.
Coping with Reverse Culture Shock
Reverse culture shock can be surprising, especially since you might not expect to experience it in your own country. However, it's important to remember that readjustment usually follows and generally doesn't take as long as the initial culture shock.
As time goes on, you'll notice that you've changed. You may begin to view your own culture with a fresh perspective, appreciating the comforts of home while also becoming more aware of its flaws. Embracing these feelings and sharing your experiences with others can facilitate a smoother transition back into your home life.
Strategies for Adjusting to Life Back Home
Below are several effective strategies to help you cope with reverse culture shock and ease your return to daily life:
Acknowledge Your Feelings: Recognize that feeling strange or alienated upon returning is normal. Allow yourself to experience these emotions without judgment, knowing that many others share similar feelings after time abroad.
Share Your Experience: Talk about your time abroad with friends and family to help them understand the changes you've undergone. Sharing stories can be therapeutic. Consider joining groups or online forums for returnees to connect with others facing similar challenges.
Stay Connected to Your New Culture: Keep elements of the culture you experienced alive in your daily life. Cook meals from the country you visited, practice the language, or maintain friendships through social media with people you met abroad. This connection can help create balance.
Set New Goals: Establish personal or professional goals to refocus your energy and give you a sense of purpose. Reflect on what you learned abroad and how to apply those lessons at home.
Be Patient: Understand that readjusting takes time. Don’t rush the process; allow yourself to acclimate gradually. It's normal to feel out of sync initially.
Seek Support: If feelings of isolation, anxiety, or depression persist, consider seeking help from a counselor or therapist for guidance.
Engage in Local Activities: Getting involved in community activities or local groups can help you feel connected and meet new people. Volunteering can provide fulfillment.
Practice Self-Care: Take care of your mental and physical health during this transition. Make time for exercise, eat well, and engage in activities that bring you joy.
Celebrate Your Growth: Acknowledge the personal growth you've achieved abroad and celebrate the new skills and perspectives you've gained. Remember that these experiences will continue to shape who you are at home.
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