Coping with Culture Shock

Many people who travel or live overseas experience what is commonly referred to as “culture shock.” Although its intensity varies from one individual to another, most people experience a period of adjustment.

During the first stage, often described as the "honeymoon," most encounters are perceived as exciting and positive. But in the second stage, known as "culture shock," foreigners feel a sense of dislocation and general unease. Symptoms include:

• feelings of anger, discomfort, confusion, frustration or irritability and loss of a sense of humour;

• withdrawal, spending excessive amounts of time alone, spending time only with Canadians or other foreigners and avoiding contact with locals;

• negative feelings about the people and culture of the host country;

• compulsive eating and drinking or a need for excessive amounts of sleep; and

• boredom, fatigue and an inability to concentrate or work effectively.

During the third and final stage, called "adjustment," foreigners start to accept their new surroundings and make a compromise between the “honeymoon” and “culture shock” phases.

To cope with culture shock, learn to recognize its symptoms.

Also be aware that you might experience “reverse culture shock” after living abroad. Be prepared for a period of readjustment when you return to Canada.

Coping Strategies

Probably the best strategy for coping with the various impacts of culture shock is to make a conscious effort to adjust to the new culture. Here are some suggestions on how to make yourself feel more at home in your new surroundings:

• Admit frankly that these impacts exist. It is not a sign of weakness to admit that you feel uncomfortable, tense or confused.

• Learn the rules of living in your host country. Try to understand how and why the local people act the way they do. Their behaviour and customs may be different from your own, but they are neither better nor worse than what you are used to.

• Get involved in some aspect of the new culture. Whether you study art or music, or learn a new sport or martial art, being an interested student will make a world of difference.

• Take time to learn the language. It always helps to understand as much as possible of what people are saying. They will appreciate your effort to communicate with them in their language, even if it is just a few simple phrases, and it will make your daily life much easier. Carry a small notebook and jot down a couple of new words each day. Use a phrase book to learn the vocabulary you need to cope with real-life situations.

• Take care of yourself. Eat well, exercise and take the time to sleep. Limit alcohol consumption to moderate amounts.

• Travel. Take the time to be a tourist and explore the country’s sights.

• Make friends and develop relationships. Getting to know local people will help you overcome cultural differences and understand the country. It will also show you how to be more sensitive to cultural norms and expectations.

• Maintain contact with friends and family back home. Writing home about your experiences and problems can help you sort through them. It is also a good idea to keep a journal of your feelings and thoughts.

• Do something that reminds you of home. Listening to your favourite music or practising a familiar hobby can boost your spirits when you are feeling homesick.

• Avoid idealizing life back home. Try to make the most of your stay and consciously adopt an open mind.