When you move to a new country, it is normal at some point to experience culture shock. Culture shock can be described as the anxiety felt by a person who moves to a new environment or country and is in an unfamiliar environment.

Culture shock will usually be felt within the first few weeks of arriving to a new environment or country.

It is completely normal and it won´t last forever…we promise.

Life generally, the culture and doing things will be different wherever you go in the world and it takes some time to adjust to a new environment and a new country. Below are some tips to help cope with culture shock.

How do you know you have culture shock?

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• You feel frustrated and anxious

• You feel that you have a lack of direction

• You don´t know what to do or how to do things

• You don´t know what is right or wrong in the new country/environment

Culture shock can be unpleasant however, it can provide you with the opportunity to learn and acquire new perspectives and live new experiences.

What are the symptoms of Culture Shock? 

• Sadness, loneliness, melancholy

• Preoccupation with health

• Aches, pains, and allergies

• Insomnia, desire to sleep too much or too little

• Changes in temperament, depression, feeling vulnerable, feeling powerless

• Anger, irritability, resentment, unwillingness to interact with others

• Identifying with the old culture or idealizing the old country

• Loss of identity

• Trying too hard to absorb everything in the new culture or country

• Unable to solve simple problems

• Lack of confidence

• Feelings of inadequacy or insecurity

• Developing stereotypes about the new culture

• Developing obsessions such as over-cleanliness

• Longing for family and feeling home sick

• Feeling lost, overlooked, exploited or abused

(Adapted from http://edweb.sdsu.edu/people/CGuanipa/cultshok.htm)

Stages of Culture Shock

Culture shock has many stages. Each stage can be ongoing or appear only at certain times.

• The Honeymoon Phase - During this period the differences between the old and new culture are seen in a romantic light as wonderful and new. Everything is new and exicitng. For example, when moving to a new country an individual might love new foods, pace of life, people's habits, buildings and so on.

• The "Everything is awful" phase - After a few days, a few weeks, or a few months, minor differences between the old and new culture begin to add up. You might encounter some difficult times and crises in daily life and you may feel impatient, angry, sad or discontent. For example, language barriers are proving to be difficult, you might find the pace of life too fast or slow, may find peoples habits annoying, etc.

• The "Everything is OK" phase - Again, after a few days, weeks or months, one grows accustomed to the new culture's differences and develops routines and you gain a greater understanding of the new culture. You may have a feeling of pleasure and psychological balance. At this point, an individual no longer reacts to the new culture positively or negatively, because it no longer feels like a new culture. An individual becomes concerned with basic living again, as they were in their original culture.

 (Adpated from: http://en.wikipedia.org/wiki/Culture_shock)

How to cope with Culture Shock

Read about the country and culture before you leave.

Familarise yourself with the language and local customs.

Be yourself.

Be open minded and be willing to adapt to the new environment.

Take ´time out´ to relax and sleep.

Keep in contact with family and friends.

Be patient!

Maintain confidence in yourself. Follow your ambitions and continue your plans for the future.

Read about culture shock.

Make plans for the future that you are excited about eg. a holiday. 

Be realistic and don´t expect too much of yourself.

Be easy on yourself.

Don't try too hard.

Exercise when you can.

Join clubs and societies to meet people or volunteer in community activities that allow you to practice the language that you are learning.

Allowed yourself to be sad sometimes...but not for long!

Focus your energy and power on getting through the transition.

Focus your energy and power on getting through the transition.

Recognise that the new environment or country is different to what you may be used to.

Where can you get more help?

 There are many resources online and there are services available in your chosen institution to help you adjust to Australia and get through the various stages of culture shock.  Some of these include:

• Printed information given out at Orientation and Enrolment sessions.

• Workshops and Seminars.

• Staff at your institution that can help you (eg. International office staff).

• Health and Counselling services where you can ask for information.

• Student groups and mentors.

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