Some people find the experience of living abroad difficult and at times overwhelming – especially if they have never travelled abroad before. Instead of feeling positive, enthusiastic and adapting to their new life, they begin to miss home and its familiarity. They are suffering from culture shock.
This is a common and natural part of adjusting to life in a new country. This means it will take just take more time to adapt to the culture of the new country. We tell you all you need to know about the emotional roller-coaster of dealing with culture shock and how to successfully navigate the different stages.
What Is Culture Shock?
Culture shock is a common experience and an important part of living abroad. It occurs when people are immersed in an unfamiliar culture and find it difficult to adapt to the differences. Visiting a country for a holiday and living there permanently are two very different experiences.
Culture shock is a feeling of disorientation experienced in an unfamiliar culture with a different way of life. Culture shock includes both psychological and emotional factors that are triggered by the unfamiliar way of life, language barriers and a feeling of isolation being away from family and friends.
A person suffering from culture shock feels homesick and frustrated and this can lead to anxiety and depression. They can feel critical of their new homeland and can feel unwell with headaches and disturbed sleep. Often, they prefer to withdraw into themselves rather than run the gauntlet of trying to mingle into the new society.
Experiencing culture shock is very common for anyone moving abroad. It is important to understand that it is a normal part in the process of cultural adaptation. Over the years, there has been much written and discussed about culture shock and there are several stages that can be successfully worked through to overcome it.
The Four Stages of Culture Shock
This wonderful stage of excitement is the initial phase and usually lasts up to a couple of months. Everything about the new country and culture is fresh, excitingly different and very positive. Differences in the new culture are recognized, but not worried about.
Any negative points are glossed over. Exploring is fun and the sights and smells intriguingly different. The local people seem hospitable and friendly. Unfortunately, this euphoric phase does come to an end.
- The Frustration Stage (Crisis)
The excitement does gradually wear off after about three months- although it can come sooner in some people. Excitement is replaced by frustrations and anxiety when you are faced with every day difficulties. Language barriers can make things worse.
The result is that you feel totally disconnected with your new environment. Frustrations can include trying to get internet and other utilities installed in your new home. Shopping for familiar products can be disappointing. Even trying to order a meal in the local restaurant can prove tricky. Whatever the cause, you are left feeling despondent and start to miss family and friends dearly.
It is at this point that minor ailments may develop with feelings of confusion, irritation discontentment and even sadness as you remember your previous life.
- The Adjustment Stage
Slowly, but surely, the frustration stage starts to ease as you gradually adjust to your new life. You will have formed a daily routine and this brings a feeling of settled familiarity in your daily life. The adjustment stage usually begins at about six months, but can be a little later – after nearly a year in your new home.
At this stage, life definitely begins to feel better as the local way of life, customs and foods are all now feeling comfortably familiar. You have probably made a few new friends too and might even be getting to grips with the language and both of these will have helped you to adjust.
It is true, that there will still be some difficulties along the way, but you are now feeling more confident about how to handle them successfully.
- The Acceptance Stage
The final stage is the adaptation stage when you have become a master of your new life and feel comfortable and integrated in your new country. It is a time for celebration as you have successfully adapted to your new way of life and have new friends and daily activities to enjoy. Life will not be perfect, but you can successfully navigate any problems that arise.
It is true that you rarely feel as euphoric as you did in the early days in your new country, but nevertheless you have a strong feeling of belonging and at last feel at home in your new environment.
An interesting thought is people do experience reverse culture shock when they return home after living abroad for many years as things are often different from when they left and they feel that they no longer belong as family, friends and family have moved on.
Common Symptoms of Culture Shock
The feeling of unfamiliarity during the readjustment time known as ‘culture shock’ can lead to a variety of different symptoms. Emotionally, feelings can include homesickness, confusion, anxiety and loneliness.
There can be physical symptoms too and these can include headaches, stomach upsets as you adjust to new foods and bacteria and feelings of fatigue and insomnia caused by a change in time zones. When feeling these symptoms, it is not unusual for a person to display behavioral symptoms too particularly avoiding social situations and interacting with local people.
Practical Tips for Overcoming Culture Shock
If you are planning to move abroad, it is really important to understand and expect the four cultural shock stages. You are likely to experience this when you are adapting to a new culture. There are ways that you can ease them and help you to successfully navigate your way through them:
- Learn the Language
It is really important to have a good grasp of the local language. This makes everyday life much easier – whether you are shopping or the electrician has come to do some jobs. Be confident and don’t worry about the grammar too much, but focus on vocabulary. Local people will appreciate your efforts and will soon grasp what you are trying to ask them.
Importantly, learn the word for ‘slow, slowly’. In most countries, when you say a few words in the local language, you will be replied to at breakneck speed!
- Establish Routine and Stability
It is beneficial to give a framework to your day. This can include familiar activities or experimenting with new foods in the kitchen Incorporate some physical exercise such as swimming or walking as both give a boost to mental wellness. Involve yourself in the local community. Enjoy a cup of coffee with an older neighbor for example. It’s a great way to learn the language and good alleviate their loneliness.
- Build a support network
In the early days of life in your new country, it can be really beneficial to go along to the local expat group to meet others who will be able to help and advise you as they will have tackled all the difficulties that you are now doing. If you have made local friends, they will be invaluable in helping you to understand local life.
- Engage with the Local Culture
It is important to learn about the local traditions, food, and customs – even if they feel uncomfortable at first. Go along to local festivals or try making some of the traditional dishes. Think about the cultural benefits of your new country.
Don’t worry about ‘getting things wrong’ local people are very tolerant of foreigners. In the early days of living in Cyprus, I went into a village coffee shop which is a total taboo for a woman. That year at the Easter midnight mass, I sat in the men’s part of the church by accident!
- Stay Connected with Home
Maintaining ties with family and friends back home will help alleviate homesickness as you adjust to your new lifestyle.
- Practice Self-Care
When you are feeling stressed and unsettled, self-care and mindfulness is really important. Journaling, meditation and your favorite physical activity can all help to manage stress and emotions.
Tips for Adapting to a New Culture
When you make a new country your home, it is important to respect its culture, traditions and values. Learning the different ways things are done is just a different approach to life!
For example, if you want a small loaf in Cyprus, the baker simply cuts a large loaf in half! In France, if you don’t want to buy a whole head of celery, you can simply snap off the number of celery stalks that you want! In most countries you will also find that the word ‘queue’ doesn’t exist – you just have to wade in with a big smile and the word please!
The key word when embracing a new culture is definitely ‘flexibility’. It is important to adjust your personal expectations and to view new situations with an open mind. There will be times when you get things wrong, but a smile and an apology will keep everyone happy. If you gently tease yourself for your error, this always produces a smile!
It is important to embrace your new culture while maintaining personal identity and values from home. This will earn your respect from your local neighbors and friends. They will be keen to learn about the way of life in your home country. In time you will find that you have integrated some of the new ways of doing things into your life. This will cause amusement when family and friends from back home come to visit!
Long Term Benefits of Overcoming Culture Shock
Although it feels tough negotiating the different stages of culture shock living abroad, overcoming it makes individuals more resilient and adaptable and this can benefit future experiences. Exposure to a new culture enhances empathy and understanding of people and their different perspectives.
For example, it can change your mind about the values of life. Living in France certainly reminds you of the importance of politeness with everyone you meet, while in Germany, punctuality takes on a new meaning – to the second!
In Cyprus, housewives have always been really thrifty. Food is not wasted and any leftovers are used in other dishes. Instant ready meals are frowned on too. The strength of the extended family unit in Cyprus is impressive too.
If you can successfully work through the stages of culture shock, there are rich rewards as it led to a deeper sense of belonging and comfort in a foreign environment.
Embracing Your New Life Abroad
It is reassuring to understand that culture shock is temporary. It is also very personal and varies from one person to the next. Settling into a new country is challenging. View each new experience as positively as possible. If you need confidence for you first time in different situations, write out all the important phrases on a piece of paper. Make sure you have Google Translate or DeepL on your fully charged mobile.
Share stories of your more amusing mishaps with family and friends. Learn from them and know that you will laugh about them in years to come. For example, years ago, I spent absolutely ages explaining to a sales assistant in my appalling German what tapestry colors I needed. She listened and then repeated what I had said in the most immaculate English! We both laughed and after that she was always happy to help me if I got myself in a tricky situation and I did!
Culture shock is temporary and with time and effort you can sail through its four different stages. After the initial ‘honeymoon stage’, the second ‘frustration’ stage brings you down to earth with a bump and it is incredibly hard to see the positive side of anything. Through the third stage you are adjusting and the fourth and final stage of acceptance is the best of all as you at last feel at home in your new country.
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