By Sue-Ann de Wet

Culture shock includes the feelings of disorientation, stress, and discomfort that people experience when they find themselves in a new and unknown environment and culture. It happens when someone moves to, or spend a long period of time in, another country or cultural environment where the norms, values and everyday conduct is different from what is familiar to them.

It is important to understand culture shock and to know how to handle it in order to adapt successfully to a new environment.

Culture shock can have several phases:

Honeymoon phase: Initially, you are enthusiastic and excited about the new environment and culture. In this phase everything is fresh and interesting, and you have many expectations about the new experiences that lies ahead. The positive aspects of the new culture are emphasised and the challenges appear insignificant.

Frustration phase: You experience irritation and frustration about language barriers and cultural differences, and you miss that which is familiar to you. This phase can be difficult because the reality regarding the new culture is starting to sink in. Communication can be a challenge, and you might feel that you are not understood or have trouble adjusting to the new way things are being done.

Adjustment phase: You start to understand the new culture and to adapt, with improved communication and everyday coping. You learn how to function in the new environment and start to find ways to make your daily life more comfortable and effective. Friendships begin to form, and you become more familiar with the cultural norms.

Acceptance phase: You are fully adjusted to the new culture and experience feelings of comfort and functionality. In this phase you have found a balance between your own cultural identity and the new culture. You are feeling more self-assured and comfortable in your new environment, and you also start to feel that you belong somewhere.

Some of the symptoms of culture shock include:

• Anxiety
• Longing for what is familiar
• Loneliness and isolation
• Irritation and anger
• Sleep problems
• Loss of self-confidence
• Social discomfort

Whether you are emigrating, working abroad temporarily or even studying, the novelty of new adventures, people, dishes, climates and cultures can quickly become terrifying, and nobody is immune to culture shock!

Here are a few tips on how to prevent feeling overwhelmed by culture shock:

1. Be prepared

Research is your best friend. Read about your new country’s history, customs, and social norms. The more you know, the less overwhelmed you will feel. This knowledge also enables to you have conversations with local people and get a deeper sense of the world they live in.

2. Learn the language

Even just elementary knowledge of the local language can make a huge difference in the adjustment process. It not only helps you to communicate better, it also shows respect for the local culture. Take online courses, use language apps or join language classes in your new community.

3. Be open to new experiences

Try not to judge, and be open to new experiences and ways of doing things.
Accept that things will be different. Keep your mind and your heart open to new experiences and be willing to adjust your routine. Try not to cling too much to the way things used to be done in your native country. Change is part of growth.

4. Build a support network

Get in contact with others who have had the same experiences, and share your experiences and challenges. They can offer valuable insights and support. Whether it is an online community or a group of local residents who welcome emigrants, surround yourself with people who can help you adjust.

5. Retain your own culture

Stay close to your roots, find ways like food, music or other traditions. It is also important to stay in contact with family and friends back home. They can offer you a sense of stability and support. Use technology for regular communication, but also be mindful of maintaining a balance and not getting caught up in nostalgia.

6. Be patient

Be patient with yourself. Remember that it takes time to adjust and that it is normal to feel overwhelmed sometimes. Give yourself permission to make mistakes and learn from them.

7. Be active and healthy

Culture shock can be stressful, which can influence your physical and mental health. Stay active, eat healthy and make time to relax. Exercise can also be a wonderful way of meeting new people and feeling at home in your new environment.

8. Create a routine

Routine can help you to maintain a feeling of stability and normality. Find a balance between your new lifestyle and familiar activities that bring you a sense of security.

9. Celebrate the small victories

Recognise and celebrate your achievements, no matter how small. Did you have a conversation in the new language? Did you try a local dish and liked it? These small victories build your self-confidence and help you to feel more at home.

There are no quick fixes on how to overcome culture shock. Culture shock is a natural and usually inevitable part of the adjustment process when you move to another country. It is important to remember that you are not alone, and that it takes time to feel comfortable in a new environment.

Have you also experienced culture shock? Share your experiences and tips with us. Your story could inspire someone else and help them to adjust in a new country.

Photo: Getty Images/ Unsplash