Almost everyone who moves countries feels culture shock at some point. It can show up as tiredness, irritation, homesickness or feeling like nothing makes sense.
Common stages
- Honeymoon: everything is exciting and new
- Frustration: differences start to feel exhausting
- Adjustment: routines form and things get easier
- Adaptation: you feel at home in both cultures
What helps
- Build a daily routine: sleep, meals, exercise
- Find one or two regular activities with the same people
- Cook familiar food and find a local market from home
- Schedule calls home, but not so many that you don’t settle
- Learn local habits instead of judging them
- Be patient with yourself
When to get support
If sadness, anxiety or sleep problems last more than a few weeks, talk to someone. Universities offer free counseling, many employers have assistance programs, and you can call or text 988 in a mental health crisis.
