Expert Advice: Understanding Culture Shock and How to Cope with it
Living abroad, whether for work, study, or simply for personal reasons, is an exciting experience. You get to immerse yourself in a new culture, make new friends, and explore different parts of the world. However, the initial feelings of excitement can quickly turn to feelings of stress, disorientation, confusion, and even depression because of cultural differences and the unfamiliar environment. In other words, you might experience culture shock.
As someone who has lived in ten different countries across the globe, I have been lucky enough to experience a wide range of cultures. However, every move to a new place has come with some level of cultural shock – and I’m talking every single one.
I will never forget the day I landed in Dhaka, Bangladesh, for the first time. I was moving to Bangladesh for work and would end up spending four years in the country – a country I absolutely fell in love with, but the initial experience was one of shock, disorientation, and an overwhelming desire to turn around and go home. As an Australian coming from a quiet, small Australian city, Dhaka’s dense living conditions, noise, smells, colors, and chaos were lightyears away from what I had grown up with.
Mine was an extreme example of moving to a different country with a very different culture; however, culture shock can happen anytime you move to a foreign country. Sometimes it can be harder to move to places that seem more similar, such as was the case for me when I moved to the United States. I had a personal expectation that moving to the US would be easy, so I was far less tolerant of myself when I experienced all the same phases of cultural shock in the US as in Bangladesh.
If you’re feeling overwhelmed or struggling with adapting to a host culture, don’t worry! You’re not alone. Most people experience some degree of cultures shock. It’s completely normal to experience culture shock, I’m here to reassure you that it’s okay and you will get through it. With patience, an open mind, and some practical tips, you’ll feel at home in no time.
What is Culture Shock?
Moving to a new cultural environment can be an exciting and enriching experience. However, it can also come with feelings of disorientation, anxiety, and homesickness, known as culture shock.
Culture shock is a normal part of the process of adjusting to a different culture. It happens when you encounter a significant change in customs and behaviors, or encounter a language barrier, and differences in values compared to what you are used to. It’s not just limited to living in a different country but can also occur when moving from one region to another within the same country with a distinctly different culture.
Understanding the stages of culture shock, seeking out resources such as counseling and community groups, and having an open mindset can help ease the transition and make the most out of the experience in a new cultural environment.
Is Culture Shock Good or Bad?
Although cultural shock has a negative connotation, in reality, cultural shock is a normal part of adapting to a foreign country and something experienced by most people who are moving abroad.
While it might seem daunting, cultural adaptation is a significant part of the personal development and growth you will experience when you take on the challenge of living overseas.
the 4 stages of Culture Shock
Cultural shock usually has 4 distinct phases: honeymoon, frustration, adjustment and acceptance. Although individuals experience each stage of culture shock individually and the impact on each stage and order vary greatly, they offer a guide on the way in which to adapt and handle different cultures.
1. Honeymoon Stage
The first stage of culture shock is the honeymoon stage. This is when you’re filled with feelings of excitement and fascinated by everything around you and feel optimistic about the foreign culture. The new language, food, and social customs might be interesting and exciting.
When we travel for short periods the whole experience typically remains within the Honeymoon Phase. However, for those who plan to stay in a location for longer periods of time, the honeymoon phase comes to an end at some point, and that is when you enter in to the next phase of Culture Shock – The Frustration Phase.
2. Frustration Stage
The second stage of culture shock is the frustration stage. In this stage, you start to become aware of the differences between your culture and the foreign culture. You might feel homesick, experience communication problems, find your surroundings confusing and have difficulty adjusting to the new environment. You might also feel angry or frustrated at the new culture, and finding common ground with the local people might be challenging. During this phase it is not uncommon to long to go back home.
3. Adjustment Stage
In the third stage of culture shock, you start to adjust and adapt to the new culture. You begin to understand and appreciate the differences between your culture and the new culture. You might start to feel more comfortable in social situations and better understand the local customs.
4. acceptance Stage
Finally, the fourth stage of culture shock is the acceptance stage. In this stage, you’ve fully adapted to and feel comfortable in the new culture. You’ve learned the language, made new friends, and have a sense of belonging in the new culture.
Coping with Culture Shock
While it may be inevitable that you experience culture shock, there are some things you can do to cope with it and Moving to a different country can be an exciting and enriching experience. However, it can also come with a feeling of disorient, anxiety, and homesickness due to the cultural differences between countries known as culture shock.
Culture shock is a normal part of the process of adjusting to a host culture that comes when you encounter significant changes in customs, behaviors, language, and values compared to what you are used to. It’s not just limited to living in a different country but can also occur when moving from one region to another within the same country with distinct cultures. Understanding the stages of culture shock and adjusting to the new culture more smoothly? Here are a few tips:
Learn about the new culture
One of the best ways to cope with culture shock is to learn as much as possible about the new culture before you go. This will help you prepare for the significant cultural shift and can make the transition much smoother.
Start by reading about the history, customs, and traditions of the culture and any social norms that may differ from your own. You can also join social media accounts, online forums, or groups to get a sense of what life is like for people living in the new culture. This can help you better understand what to expect and how to navigate potential cultural differences.
Keep an open mind
Another helpful coping mechanism for culture shock is to keep an open mind and a flexible attitude. Remember that you are the outsider in this new culture, so there will be things that are unfamiliar or uncomfortable to you.
Try to immerse yourself in the local customs and learn about them. If you can, go to local events or festivals, try the local food, and learn the language gradually. This will show locals that you’re making an effort to adapt, and they’ll appreciate it.
Try to approach each new experience with curiosity and an open mind. If you make a mistake or accidentally offend someone, apologize and try to learn from the experience.
Remember that cultural differences can be nuanced and complex, so it’s important to be patient with yourself and others.
Find support in your new home
Another important tip for dealing with culture shock is to find community and support within the new culture. This can mean joining a club or group that shares your interests, attending local events, or simply connecting with local people.
Reach out to other expatriates or travelers. They can relate to what you’re going through and might have some tips or tricks for coping with culture shock. You can also find local expat groups or clubs where you can meet other people in similar situations.
A support system can make all the difference when you feel overwhelmed or lonely in a new place. It can also help you feel more connected to the culture and add depth to your overall experience.
Take care of your physical and emotional health
Lastly, be kind to yourself and take care of your physical and emotional health. Moving to a new country can be a significant stressor, so it’s important to prioritize self-care during this time. This can mean taking breaks when needed, getting enough sleep and exercise, and seeking professional help if needed.
If you’re struggling with culture shock or adjustment issues while living overseas, resources are available to help you. Here are some counseling resources you can access:
- Transitions Therapy International – Online Expatriate Therapy and Counseling services for Expatriates, Repatriates, Third Culture Kids (TCK’s).
- Truman Group: Psychological Care for Expats – The Truman Group offers remote psychotherapy and mental health consultation to expats living outside the US. They work with individuals, couples, and families to provide customized counseling services.
- Lisa Rogers Counseling – This counseling service provides virtual counseling for expats and world travelers living in Japan, UAE and other countries on a case-by-case basis. They offer trusted counseling services that can help you deal with the challenges of adjusting to a different culture.
It’s important to prioritize your mental health when adjusting to living in a new country. If you are struggling to adapt, one of the best things you can do for yourself and your loved ones is to seek support to help you through the adjustment.
Remember, culture shock is a natural and normal part of the experience of living abroad. It can be overwhelming and stressful, but it’s also an opportunity for personal growth and learning. By understanding the different stages of culture shock and following the tips, you can make your adjustment to the new culture smoother and more enjoyable.
Be patient with yourself and take things one day at a time.
