How to Overcome Culture Shock: A Guide for Expats

Written By Julia Manasek

Moving to a new country can be thrilling, but adjusting to a new culture often comes with emotional challenges like loneliness, frustration, and anxiety. This article explores the concept of culture shock, its stages, and how it impacts expats and others navigating new cultural environments. It also discusses how to overcome challenges and foster a sense of belonging in a new home.

culture shock

The experience of starting fresh in a different country is exciting and transformative. At first, everything feels new and thrilling—countless places to explore, new foods to try, and many new people to meet. Whether relocating for love, career, or the promise of a new beginning, the opportunities are abundant.

However, after the excitement of the honeymoon phase fades, the reality of settling into a new culture sets in, and that’s when challenges arise. Adapting to life in a different country while maintaining a sense of self can feel like walking a tightrope between two worlds. Expats, international couples, and those navigating cross-cultural friendships or work environments often find that adjusting to cultural differences can take an emotional toll.

What is Culture Shock?

Culture shock is a natural emotional response to the challenges of adjusting to a new and unfamiliar cultural environment. The American Psychological Association defines it as follows:

“loneliness, anxiety, confusion, and distress experienced by individuals or groups when they encounter or are exposed to a new or unfamiliar cultural environment or otherwise experience radical cultural change. For example, a student of Filipino descent studying at an American university may experience culture shock, as may a businessperson traveling abroad.”
— American Psychological Association

Cultural Differences and Their Impact

Adapting to a new cultural environment requires understanding key differences in how people interact, communicate, and perceive the world. Major distinctions—such as individualism versus collectivism, power distance, and communication styles—shape social behaviors, business practices, and leadership approaches. Recognizing these differences and engaging in open dialogue about cultural customs can help individuals navigate relationships more effectively, easing the transition to a new culture.

In individualistic cultures (e.g., the U.S., Western Europe), personal freedom, independence, and self-expression are highly valued, fostering individual achievement and autonomy. In contrast, collectivist cultures (e.g., China, Japan) prioritize group harmony, family, and community, where individuals often place the needs of the group above their own. For those adjusting to a new culture, these contrasting values can lead to feelings of isolation or confusion.

Power distance—the degree to which a culture accepts unequal distribution of power—also influences how authority is perceived and respected. In high power distance cultures (e.g., India, Mexico), hierarchy and respect for authority are common, while low power distance cultures (e.g., Denmark, New Zealand) emphasize equality and open communication. This difference can cause uncertainty and discomfort for newcomers in high power distance societies, as they adjust to different social norms.

Communication styles are another key factor in navigating cultural differences. In high-context cultures (e.g., Japan, many Arab countries), communication is indirect, with much of the message conveyed through non-verbal cues and shared understanding. In low-context cultures (e.g., the U.S., the Netherlands), people tend to communicate directly and explicitly. These differences can lead to misunderstandings and frustration when individuals from different cultural backgrounds interact, highlighting the need to adapt to new communication norms.

Understanding these cultural dynamics and developing cultural awareness help us adapt with empathy and confidence. By staying curious, observing local norms, and learning from others, we can deepen our understanding, build meaningful connections, and feel more at home in a new cultural environment.

The Four Phases of Culture Shock

Adapting to a new culture can feel like an emotional rollercoaster, often described through the four phases of culture shock, a framework originally proposed by Kalervo Oberg. These phases outline the journey many people experience when adjusting to life in a new culture, helping to make sense of the challenges of cultural adaptation.

  1. Honeymoon Phase: At the start, everything about the new culture feels exciting and fascinating. From trying local food to exploring new places, meeting new people (often other expats) this phase is characterized by curiosity and euphoria. The new environment feels full of possibilities and adventure.

  2. Crisis Phase: After a few months, the initial novelty may wear off, and the realities of daily life set in. You might encounter language barriers, cultural misunderstandings, or feelings of homesickness. Frustration and anxiety are common during this time. This phase is where the term culture shock really applies, as you work to adjust your expectations to match the realities of the new culture.

  3. Recovery Phase: With time, effort, and a bit of patience, things begin to improve. Cultural differences start to feel less intimidating, and you begin to establish routines. Confidence grows as you figure out how to navigate daily life more easily. This phase marks a turning point in your adjustment journey.

  4. Adjustment Phase: Eventually, you adapt and feel at ease in your new surroundings. The culture that once felt foreign becomes familiar, and you’re able to fully function and thrive in your daily life. This stage reflects a sense of integration and comfort with your new cultural home.

Recognizing these phases helps you understand that challenges are a often normal when adapting to a new environment. However, it’s important to remember that this process is not always linear. You may find yourself moving between phases based on circumstances, especially if there is significant cultural distance—the differences in values, traditions, and daily life between your home and host culture. Likewise, cultural fit, or how well your personality aligns with the dominant values of the new culture, can significantly impact your experience. When cultural fit feels off, adaptation may take longer or require extra effort.

Friends navigating culture shock in a foreign country, bonding over new experiences.

Practical Tips for Cultural Adaptation

Adjusting to a new culture can be challenging, but with patience and self-compassion, it’s possible to navigate culture shock and thrive in your new environment. Here are some practical tips to help ease the transition:

1. Learn the Language

Speaking from my own experience living in the Netherlands, it’s easy to get comfortable in an expat bubble. However, I realized how frustrating it was to have limited work opportunities and being unable to  connect with local people and events. Learning the language allowed me to connect on a deeper level, make lasting friendships, and helped me grow professionally. Even a basic grasp of the local language can go a long way in reducing everyday frustrations and create a sense of belonging. Start with some basic vocabulary or watch a local program with subtitles.

2. Celebrate Both Cultures

Research has shown that embracing elements from both your home and host cultures can ease the adaptation process. When moving abroad, it’s important to stay open-minded and learn about the local culture, but that doesn’t mean you have to abandon your own traditions. Blending familiar customs with new practices creates a sense of balance and belonging. Whether it’s cooking traditional dishes, celebrating holidays, or adopting local practices, integrating both cultures can enrich your experience and make the transition smoother.


3. Build a Support Network 

When I first moved to the Netherlands, and the COVID pandemic hit right at the start, I was really struggling and realized how important it is to build a community. Over time, I connected with both expats and locals and it allowed me to feel understood while also making friends for a lifetime. I started by joining social groups and attending events that aligned with my interests. Having a solid support network not only made life easier but also helped me adapt more quickly to my new environment.

4. Be Patient with Yourself

Adapting to a new culture is a journey, and there are times when it can feel overwhelming. I learned to give myself grace and time during the challenging moments. It’s normal to have ups and downs—some days you’ll feel great, and other days may be tough. By being patient and kind with myself, I was able to better navigate the emotional rollercoaster that comes with living abroad and ultimately see it as part of the experience. 

5. Consider Professional Support

Adjusting to a new culture can be challenging, and sometimes we need some extra professional support. Talking to a therapist who understands the struggles of living abroad can reduce feelings of isolation and provide valuable tools for managing anxiety, identity struggles, and loneliness. If you’re finding it tough to adapt or dealing with difficult emotions, feel free to reach out and have a chat with me.

Final Thoughts

Culture shock is a natural part of adjusting to a new environment, but with time, understanding, and practical strategies, it's possible to overcome it. Embracing cultural differences, learning new skills, and building strong connections will help you thrive in your new home. With patience and self-compassion, the emotional journey of adapting to a new culture can eventually lead to personal growth and a deeper appreciation for the diverse cultural practices  that make both people and the world around you so unique. 

References

Julia Manasek
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