Culture Shock

Research defines various stages of culture shock.
Like any personal phenomenon described in stages, these are not static, nor are they exclusive of one another. People are known to experience all kinds of combinations, including skipping some or getting stuck on others.

5 Stages of Culture Shock:

* Pre-Departure – A time to begin to explore and learn about what is involved with an international move prior to leaving home. The more accurate the information available at this time, the better equipped people tend to feel moving on to subsequent stages. This is when expectations begin to form.
* Honeymoon – Immediately after arrival. People may feel euphoric and be pleased by all of the new things encountered. Things are new and feel exciting, not unlike excitement of being on holiday.
* Adjustment – During this time people may experience feelings of discontent, impatience, anger, sadness, frustration and incompetence. This happens when a person is trying to adapt to a new culture that is very different from their culture of origin. Transition between the old methods and those of the new country is a difficult process and takes time to complete. During the transition, there can be strong feelings of dissatisfaction.
* Understanding & Integration – This stage is characterized by a feeling of some understanding and belonging. This is linked to developing a sense of familiarity with the community (‘comfort zones’). There is a realization that the new culture has good and bad to offer. A good indicator here is the return of sense of humor. One may start to feel a sense of balance, less lost and more in control. The person starts to define him/herself and establish goals for living and making the new location ‘home’.
* “Re-Entry Shock” – This stage has two phases, the first involves the time prior to returning home (wrapping up, saying good byes, etc.) and the second is after the return. Many families note that re-entry is much more difficult that they anticipated. This relates to expectations that tend to run high re: sliding right back in and that rarely happens. People and circumstances change, the home front will not be the same. Also, people must be prepared that others often don’t want to hear about their international adventures.

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
* 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
* Feelings of being lost, overlooked, exploited or abused

Some Successful Intercultural Adjustment Factors:

* Open Mindedness – The ability to keep one’s own opinions flexible and receptive to new stimuli is important to a successful intercultural adjustment.
* Sense of Humor – Relocation can lead to frustration, anger, confusion, despair and embarrassment. The ability to laugh things off can help guard against these.
* Be Informed – Gathering as much accurate information about the new location will help create a realistic picture and therefore guide realistic expectations. Ask questions, communicate with people who are already there. Remember, knowledge is power.
* Communicate – The ability to communicate thoughts and feelings to others is an important skill for a successful intercultural relocation.
* Normalize – Know that an international relocation is not easy for anyone, it is an exhausting, frustrating, confusing and often lonely time. Be gentle and forgiving toward yourself for these normal reactions.
* Flexibility and Adaptability – the ability to respond to or tolerate the ambiguity of new situations is very important to intercultural success. Keeping options open and judgmental behavior to a minimum will reduce frustrations.
* Curiosity – Curiosity is the demonstrated desire to know about other people, places, ideas, etc. This skill or personality trait is important for intercultural travelers because they need to learn many things in order to adapt to their new environment.
* Positive and Realistic Expectations – There are strong correlations between positive and realistic expectations and a successful intercultural adjustment.
* Tolerance for Differences and Ambiguities – An understanding of beliefs, traditions, practices and values that differ from one’s own is important to successful intercultural adjustment.
* Positive Regard for Others – The ability to express warmth, empathy, respect, and positive regard for others is an important component of effective intercultural relations.
* A Strong Sense of Self – A clear, secure feeling about oneself results in individuals who are neither weak nor overbearing in their relations with others. Persons with a strong sense of self stand up for what they believe but do not cling to those beliefs regardless of new information, perspectives, or understandings they may encounter.
* Connection – Cultivate a sense of belonging by seeking out others who share common bonds or interests.

Some Ways to Combat Culture Shock Stresses:

* Develop a hobby
* Don’t forget the good things you already have
* Remember, there are always resources that you can use
* Be gentle with yourself. Remember moving is a process of adaptation to new situations. It takes time. Expect ups and downs.
* Learn to be constructive. If you encounter an unfavorable situation, don’t put yourself in that position again.
* Don’t try too hard, pace yourself.
* Learn to include a regular form of physical activity in your routine. This will help combat the sadness and loneliness in a constructive manner.
* Relaxation and meditation are proven to be very positive for people who are passing through periods of stress.
* Connect with others who share similar interests. This provides a feeing of belonging and you will reduce your feelings of loneliness and alienation.
* Maintain contact with the new culture. Learn the language. Volunteer in community activities that allow you to practice the language that you are learning. This will help you feel less stress about language and useful at the same time.
* Allow yourself to feel sad about things that you have left behind: your family, your friends, etc.
* Recognize the sorrow of leaving your old country. Accept the new country. Focus your power on getting through the transition.
* Pay attention to relationships with your family and at work. They will serve as support during difficult times.
* Establish simple goals and evaluate your progress.
* Find ways to live with the things that don’t satisfy you 100%.
* Maintain confidence in yourself. Follow your ambitions and continue your plans for the future.
* If you feel stressed, look for help. There is always someone or some service available to help you.

The above information on Culture Shock was provided by Victoria Barnhill-Hensen, Ph.D. Clinical Psychology. She lives and works in Doha, Qatar.