Key Takeaways
- Culture shock is a valid experience that usually happens in phases
- There are many things you can do to adjust and adapt to your new community
- Use your international student health insurance to access mental health resources
It takes a lot of courage to pursue your education in a country that is not your own. And while it is exciting in many ways, it can also be overwhelming. You are in a new place, with different cultural norms, far from your family and friends…and you may start feeling stressed, sad, or anxious as a result.
Do not worry—these are all valid, normal feelings. In fact, it is so common that there is actually a term for it: culture shock.
What is “culture shock”?
Culture shock is defined as “a sense of confusion and uncertainty, sometimes with feelings of anxiety, that may affect people exposed to an unfamiliar culture or environment without adequate preparation.”
It can appear in phases once you arrive in a foreign country, according to Canadian anthropologist Kalervo Oberg, who first established the term:
- The Honeymoon Phase: This phase usually happens very early on in your journey. It is when you feel the most excited, hopeful, and curious about the new things you are experiencing.
- Irritation and Hostility: While initially exciting, you may become overwhelmed from experiencing so much in such a short amount of time. Frustrations start to appear, be it from missing friends and family, language barriers, misunderstanding cultural norms, or something else entirely. Feelings of stress, loneliness, anxiety, and depression are common in this phase. These feelings will pass with time but may be uncomfortable in the interim, so make sure to seek support and practice self-care.
- Gradual Adjustment: As you start to adjust to your “new normal,” you will become more confident as you continue learning the language, the city, and your campus. The feelings you experienced in the previous phase have lessened as you grow more comfortable in your surroundings.
- Adaptation and Integration: In time, you will become comfortable in your new community. You are no longer hypervigilant about the cultural differences that initially caused you stress. Instead, you embrace them. You feel connected to your classmates, teachers, and peers, and you may have made a core group of friends. You are more comfortable with the language and know how to get around the city.
Note: Your experience with culture shock may vary greatly from your peers, and progress can be up and down. Do not worry if it takes longer than you had hoped to reach the “Gradual Adjustment” or “Adaptation” phases. Go at your own pace and make sure to give yourself ample time to adjust to your new surroundings to avoid burnout. It is a marathon, not a sprint!
My experience with culture shock
When I first arrived in the U.S. as a 14-year-old, I was surprised to learn that Americans spend a lot of time with family and friends. In my culture, or at least how I grew up, our focus was only on school. So, coming here and spending a lot of time with my friends and family members was a bit unusual, but it ended up really helping me learn about American culture.
Here in the States, there are many fun things to do, and people enjoy spending meaningful quality time with one another. I found Americans to be very welcoming, and interacting with them could even help you learn more and practice your English.
Because of my experience, I always recommend taking things one day at a time. One day it will all be complete, like a puzzle. So, do not worry about doing everything perfectly or put too much pressure on yourself.
Tips for finding comfort
While it is important not to rush the feelings of culture shock along, there are things you can do to help yourself feel better.
- Get out and explore your new environment. Walk, bike, take public transportation, or use a cab or rideshare service to visit the city’s cultural landmarks, parks, or entertainment hubs. Find a coffee shop or restaurant you like, then try others that intrigue you. Immersing yourself in American culture can be educational, exciting, and can help you become more familiar with your surroundings.
- Practice the language in practical settings. It can be intimidating to learn a new language, especially in a foreign country. However, there are ways to make it less stressful. Take classes and learn alongside your peers, then strike up conversations with fellow classmates, teachers, neighbors, and those you trust. Order from a cafe or restaurant, read a fun book, or watch movies or TV shows in English. These can help connect you to your new location and grow your confidence.
- Keep in touch with family and friends back home. Staying connected with those who love and care about you is incredibly important during this time. Your family and friends can provide a safe space to discuss what you are feeling and offer comfort and words of encouragement when you need them the most.
- Get involved. Find a hobby or a cause you are passionate about and look for groups of others who share that passion. Your school may have recreational sports, clubs, and volunteer opportunities you can join in on, which are great opportunities to make friends while doing something you enjoy.
- Practice self-care and kindness. Listen to what your mind and body are telling you. If you need some time for yourself to relax and regroup when you are feeling sad or frustrated, make sure you take it. Whether you exercise, listen to your favorite musician or podcast, watch your favorite shows or movies, or snack on your favorite food, do what you need to do to feel better!
I found that embracing the changes I was experiencing and enjoying the present moment really helped me. Also, meditating and keeping myself busy allowed me to cope with day-to-day struggles. Remember, it’s all temporary!
How to get help with culture shock
Sometimes doing some or all of the above is not enough to help you feel better. Do not struggle in silence; get help, despite what you may be used to.
In some cultures, people are used to dealing with things on their own and asking for help is considered a vulnerability. In the U.S., asking for help is completely normal and most people are eager to help you with what you need.
Your international student health insurance includes several options for assistance when you are feeling stressed, depressed, anxious, or lonely, including:
- Teladoc mental health services connects you with a licensed therapist who will listen to your worries and help you successfully navigate them—all from your phone, tablet, or computer.
- Togetherall is an anonymous, online peer community where you can chat with others who are experiencing similar feelings as you are. It is a great way to listen to others and also be heard.
If you find yourself in a mental health crisis, call or text 988. It is a free service that connects you with people who can help you in moments of severe mental health struggles.
We are here when you need a helping hand
Advisors like me and others who share similar experiences are standing by to help you navigate your international student health insurance. Live chat, call, or email the LewerMark team for compassionate customer service you can count on. We look forward to helping you!
