Cultural Adjustment

Signs of culture shock

Culture shock can manifest itself in physical, psychological, and behavioral ways. It also affects everyone differently and at different times, so it’s important to be aware of the warning signs. If you find yourself doing these things, you’re likely experiencing culture shock:

• - Being excessively critical of your host culture

  • - Example: You find everything from the language to the grocery stores to be inadequate and frustrating

• - Viewing minor inconveniences as huge problems

  • - Example: A night without WiFi seems like the end of the world

• - Eating too much or too little

  • - Example: Your appetite has changed drastically for seemingly no reason

• - Drinking and partying excessively

  • - Example: Reckless behavior has become normal for you

• - Sleeping more than usual

  • - Example: You would rather take a nap or sleep in than explore the city

• - Isolating yourself from others

  • - Example: You have little desire to get involved or meet more people

• - Feeling incredibly homesick or depressed

  • - Example: You wish you could go back to a familiar place

Stages of culture shock

If you’re experiencing these things, don’t worry! Culture shock is neither a serious nor permanent condition, and you’re not alone in feeling this way. Cultural adjustment is said to occur in these stages:

• - Honeymoon

  • - Everything is wonderful! You’re excited about all of the new things you’re experiencing. It seems more like a vacation than anything else.

• - Crisis

  • - The vacation feeling is over. You’ve gotten lost more times than you can count, and yesterday someone yelled at you for using the produce scale in the grocery store incorrectly. It’s easy to talk about all of the ways the country you’re living is different and worse than home. You’re starting to resent your new host culture and regret your decision to study abroad.

• - Adjustment

  • - Things aren’t as bad as you thought. You know how to navigate the city, converse with locals, and purchase produce correctly. Every day still presents new challenges, but it’s starting to feel more like fun and less like work. You realize that you are a guest in this culture and try to adapt accordingly.

• - Resolution

  • - It’s starting to feel like home. You know how to do all necessary day-to-day things and are sincerely enjoying the foreign aspects of the culture. You feel comfortable exploring and look forward to learning more about the city and culture.

While you will likely experience all of these stages, they probably won’t happen so linearly. You might love, loathe, and feel indifferent towards your host culture within the course of a single day. You can be elated when a local asks you for directions one moment and feel homesick and exhausted the next. But remember that it’s all just part of the process! Unpleasant emotions are temporary, and there are things you can do to make the adjustment easier.

Tips for cultural adjustment

Though culture shock can be difficult to deal with, here's how you can lessen its effects and have a better experience abroad:

Do some research before you leave

No amount of Googling can prepare you for all of the cultural differences you will encounter, but you will be better equipped if you have a basic knowledge of customs, traditions, and etiquette in your host country.

Expect the unexpected (and unusual)

Your destination is going to be very different than the United States. But that’s the whole point, isn’t it? It would be rather disappointing if you studied abroad only to find yourself in a place exactly like Omaha. Embrace and enjoy the contrast.

Stay positive

This is the most obvious, but most important, tip. If you can approach things with a sense of humor and look at cultural differences as fun and exciting things to discover, you will adjust to your host culture much more quickly.

Take care of yourself

Your health/wellness needs to be your number one priority. If you’re not sleeping enough, eating properly, or getting adequate exercise, you’re not going to be able to make the most of your program. Make time to establish healthy habits in your host country. Keeping up with your usual exercise routine abroad will add familiarity into your day and help you deal with negative emotions.

Get involved

One of the best ways to acclimate yourself is to get involved. You can join clubs at your school, find local sports groups, and look for places to volunteer. Many programs also offer “buddy” clubs where you’ll be paired up with a local student. Taking advantage of these opportunities will keep you busy and help you make some of your most valuable memories.

Challenge yourself to step outside of your comfort zone

International travel is supposed to be somewhat uncomfortable. That’s what makes it fun! You’re going to do things that you didn’t know you were capable of and see things that you didn’t know existed. This experience is about growth, and stepping outside of your comfort zone will be worthwhile.

Reach out to fellow travelers

Talking to people who have experienced culture shock before can be an effective way of processing your feelings. They’ll be able to offer good insights and reassure you that you’re not the only person who has felt this way.

Limit your social media usage

Social media is a great tool, but it can easily become a crutch. If you find yourself spending more time checking on what your friends are doing back home than exploring your new city, you need to reevaluate your social media usage. Many students have said that they felt better and adjusted more quickly once they decreased how much time they were spending on their phones and computers.