Culture (And Reverse-Culture) Shock

No matter how prepared you are to study abroad, it can be difficult to prepare yourself for dealing with culture and reverse-culture shock. Suddenly immersing yourself in a completely foreign culture, with unfamiliar norms, surroundings, and people can be very disorienting to even the most experienced travelers- especially when having to live in that place for a prolonged amount of time. Typical symptoms of culture shock include feeling frustrated, anxious, upset, overwhelmed, or depressed due to the lack of normalcy in a new environment. But the important thing to remember is that these feelings are completely normal and valid responses. And with that said, there are also some tips you can try out that have helped me with this adjustment.

The first thing you can do is take the time to properly move in. This means putting all your clothes away (even though it can be tempting to just live out of your suitcase), making your new bed as comfortable as possible, decorating your living space with any pictures or mementos you brought with you, and doing anything else necessary to make the space yours. The key here is nesting- making your new room a safe and familiar place to come back to when feeling overwhelmed in a new environment. It will create a sense of normalcy and turn your temporary living accommodation into a true home.

Secondly, you can make a list of things you want to see or do in your host city. This can include local attractions, restaurants, clubs, or events- anything that peaks your interest. The benefits of this are threefold: First, it helps remind you of why you're there by getting you excited to try something new. Second, it will allow you to better familiarize yourself with your surroundings and explore the city, which makes it less intimidating. And finally, it's a fantastic way to get to know people! You can invite your roommate or fellow peers to join you in visiting the places on your list, plus, get to know some locals once you're there.

The last piece of advice applies to reverse-culture shock as well, which is the transition period of returning back to your home country. This tip is to simply realize that these feelings are not just normal, but temporary as well. You need to recognize that, as with most anything in life, it will take time to adjust. Whether you are entering a foreign culture, or are reintroducing yourself to your normal culture, feeling disappointed, anxious, or depressed can just be a part of the experience. And of course, staying connected to your loved ones while you go through this is a great way to find support and help ease this transition.

Though culture and reverse-culture shock are expected parts of studying abroad, it's important to keep an open mind and remember the bigger picture. Nesting, creating a list of things to do, keeping in touch with loved ones, and recognizing the valid and temporary nature of these emotions are all ways to help combat this. However, if you are experiencing severe depression, anxiety, or any other kind of mental distress- it is highly important to talk to your program's advisors or health team. Do not try to wait it out if you are having suicidal or self-harming thoughts, as this is not an expected symptom of culture shock, and should be addressed by a medical professional right away. Your health and safety are the most important priority, always.