Navigating the unfamiliar: how to overcome ‘culture shock’ abroad

What is culture shock?

Culture shock is a distinct set of feelings experienced by individuals living and working abroad. It’s widely recognised, and is listed in the Oxford English dictionary:

Culture shock: The feeling of disorientation experienced by someone when they’re suddenly subjected to an unfamiliar culture, way of life, or set of values.

One of the defining features of culture shock and adjustment, are the four different emotional stages: honeymoon, negotiation, adjustment, adaptation. We’ll explore each of these in more detail below.

Culture shock can be triggered by a number of factors, big and small, and can range from language barriers to unfamiliar food; getting lost in new areas to committing cultural faux-pas. Individuals will, of course, react differently – but this kind of disorientation can lead to anxiety, frustration, loneliness, homesickness, and even physical symptoms.

What are the different stages of culture shock?

The four different stages of culture shock - honeymoon, negotiation, adjustment, adaptation – can be thought of as a wave pattern. With initial highs and excitement followed by feelings of disillusionment and loss. These, in turn, are succeeded by an acclimatisation period, with restored levels of contentment and life-satisfaction.

Honeymoon

This period may not initially be recognised as culture shock. Typically, it’s defined by feeling euphoric, invigorated and fascinated by the new aspects, sensory experiences and cultural practices of a country or city. If you’re an immigrant in this position, you may be more likely to find similarities between the new culture and your own, and find locals agreeable and friendly. This period could last weeks or even months – ultimately, however, it can’t last forever.

Negotiation

What goes up must come down – and, sadly, initial excitement can be followed by a period of anxiety, frustration or disillusionment. This can happen around the 3-month mark, as immigrants find themselves at odds with the society. It can often be set off by small things such as confusing street signs, or not knowing what to order at a restaurant.

At this point, you may start to miss friends or family back home – and even idealise your life there. It can also be when physical symptoms such as nervousness, insomnia, or overeating and drinking present themselves.

Adjustment

You may have been feeling ready to give up, and return home – but don’t despair. From here on, life often starts to improve dramatically. This is usually when routine sets in, often around the 6-12 month mark, and life begins to feel more familiar. You may have made some friends by this point, too – and that will help you adjust and understand the local culture better.

Of course, there may still be occasional difficulties or moments of frustration, but by now you’ll be far better equipped to handle them.

Adaptation

Congratulations, you’ve reached the adaptation period. This is sometimes known as a ‘bicultural stage’. You’ll no longer be feeling so isolated or lonely, and you’re more content with life. Although you might not feel the same euphoria as when you initially arrived, you have a strong sense of belonging. Crucially, you now feel at home – and you deserve a pat on the back for enduring any difficulties.

How long does culture shock last?

Culture shock will typically last no longer than a year – although each individual will experience it differently. Ultimately, by accepting it for what it is, you can move forward more quickly – and focus on building and enjoying your life in your new home.

What are the common symptoms of culture shock?

These symptoms and feelings are often shared by people who have moved to live and work abroad. If you’re feeling any of these, don’t worry, you’re not alone.

• Confusion and disorientation. Struggling to understand local customs, language, and practices.

• Homesickness. Feeling lonely, missing friends and family, longing for home comforts.

• Anxiety and stress. Feeling overwhelmed, anxious, or stressed by unfamiliar surroundings and new experiences.

• Irritability and frustration. Becoming easily frustrated or irritated with local practices that differ from what you’re used to.

• Feelings of isolation and loneliness. Feeling like an outsider, and struggling to make connections with people in your new country.

• Idealising one's own culture. Feeling that your own culture is far superior to the new one you’re experiencing.

10 ways to overcome culture shock

Here are our top tips for overcoming culture shock. Remember, the feelings of culture shock will pass – plus, when we put ourselves outside of our comfort zones, we have the greatest opportunities to learn and grow.

1. Take time to reflect

Taking a moment, and a small step back to reflect is always beneficial . Try to understand exactly what aspects of the new culture you’re finding challenging – that way, you can begin to remedy the situation and grow.

2. Seek out familiar experiences

If there’s something you particularly enjoyed doing back home, chances are you’ll be able to find somewhere to do it in your new home. This could be a hobby or simply finding somewhere that serves food you’re more used to.

3. Reach out to your community

Wherever you are in the world, it’s very likely people from your home country will have got there first – and made a similar transition. By sharing stories – at events or via social media – you’ll feel supported and stronger.

4. Try new things

Don’t forget, it’s important to embrace new experiences. The more you experience your new surroundings and cultural norms, the more confident you’re likely to feel.

5. Stay in touch with loved ones

Remember, never isolate yourself completely. A quick call or video call can make a world of difference. And, if you’re struggling with a new language, it will be a welcome relief to express yourself fully. This will also help you bridge the gap between your old life and your new one.

6. Connect with locals

Equally important as staying in touch with family and friends back home is making new friends, in your new country. Connecting with others is vital for us all – and it will help you feel more grounded.

7. Join a group or organisation

There are always expat communities which you can reach out to – but the best way to acclimatise is by integrating with locals. Combine this with one of your hobbies or passions, and you’ll find common ground – a great basis for any friendship.

8. Learn the language

This may sound obvious, but it always helps. By learning the language, you’ll be able to express yourself and connect with others – without having to rely on tools such as Google Translate (which can quickly become frustrating).

9. Keep a journal

This is a tried and tested way of centering yourself, and understanding your current thoughts and feelings. Really, it’s a useful tool for any period of difficulty or instability in life.

10. Remember why you’re there

This one is hugely important – and easily forgotten. Don’t lose sight of your hopes and dreams, or forget the confident version of you that bravely took the leap in the first place. Don’t be too hard on yourself, either. You’re doing great.

Moving forwards and staying in touch

Ultimately, we recommend always keeping an open mind, staying positive, and hanging in there. However difficult the culture shock may seem, it will pass. We hope this article has been helpful – for more insights head over to our blog. You’ll find a selection of articles put together especially for people living and working abroad.

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