Coping with Reverse Culture Shock (Re-Entry Shock)

For many expats and international students, as well as for anyone with an extended stay abroad, the idea of returning home* can stir up complex feelings.  You may have already weathered Culture Shock upon arriving in your host country, and returning home may come with mixed emotions, such as excitement, anticipation, sadness, and stress.  The phenomenon of Reverse Culture Shock (also known as Re-Entry Shock) can and should be expected - that is, the emotional reaction to re-adapting to one's home culture after having spent time in another culture.

A variety of reactions to Reverse Culture Shock are normal.  Upon arrival home, the experience of Reverse Culture Shock can catch us by surprise.  For those with lots of relocation experience, Re-Entry Shock may go away with time.  For other frequent relocators, it is an expected "part of the drill", with the knowledge it will be experienced for a few days while settling in.  As a German expat to the US, I experience Re-Entry Shock every time I "return" to either country.  I consider both countries my home and feel that Re-Entry Shock is like jet lag, a temporary discomfort.

Here are some hallmark signs and symptoms of Re-Entry Shock:

• It feels like you are viewing the world through a stranger’s glasses: Everything seems similar and familiar, but not the same.
• You feel like a foreigner in your own country.
• You feel like your friends and family don’t know you, or understand you, anymore.
• You feel like you’ve changed while everyone else has stayed the same.  Alternatively, you may also feel everyone else has changed whereas you have stayed the same.
• You become critical of your home culture. Having grown accustomed to the signs and symbols of everyday life in your host country, returning to your home culture can trigger feelings of annoyance, frustration, and overwhelm.  
• You feel bored, restless, depressed, confused, or isolated.
• You feel homesick for your "other" country, or host country.

Here are some other tried and true tips to help overcome Re-Entry Shock:

• Expect re-entry shock and connect with others who have been through it.
• Appoint a friend or family member to keep track of cultural fads, popular entertainment, trends, political events, economic changes, etc.  This way, they can fill you in and catch you up on topics that are important to you from a local viewpoint.
• Keep a journal and pictures of your host country accessible if you need a little mental vacation or to jog positive memories.
• Similarly, maintain meaningful connections with loved ones in your host country.
• Others may grow tired of hearing about your abroad experience, and they may let you know directly or indirectly. The sensation of others not sharing or understanding your experience is often experienced as the most jarring aspect of Reverse Culture Shock.  Stay in tune with your friends' needs and find other expats who can relate and share in your abroad experience.  This requires extra work on your end, but is well worth it.

If reverse culture shock takes longer than expected, or if it is interfering with your daily ability to work, study, and socialize, consider consulting with a licensed mental health professional.

*For the purpose of this article, "home" refers to one's country of origin and/or the country one is returning to.  We also recognize that for many expats, the concept of "home" is highly complex and often encompasses more than one place and country.

What is Culture Shock? How Do I Cope?

Our big beautiful planet is becoming smaller and more accessible. And it provides lots of exciting opportunities for personal and professional growth. Besides travel, more and more people spend extended time abroad on work, study, language-immersion, and volunteer-related activities. Both short and extended stays in another culture come with certain challenges, including culture and reverse culture (re-entry) shock, which can afflict newbies and seasoned expats alike.

Culture shock is defined as the emotional reaction to living, studying, or working in a new culture. It is often described as feeling a lack of grounding after losing familiar signs and symbols of the daily life that we're used to. There are the obvious adjustments - such as a different language, climate, and food. But what makes culture shock often so tricky is an accumulation of several smaller losses, such as different accessibility of goods, services, and comforts, and new norms for social interactions. All this can take an emotional toll. Subtle cultural difference also should not be underestimated (eg, the US vs. Canada), because they can have a cumulative effect.

People who experience culture shock often report the following:

• Homesickness
• Boredom
• Withdrawing from other people
• Sleep Disturbance
• Frequent Crying and Sadness
• Irritability, having a shorter fuse
• Increased focus on ordering and cleaning one's immediate environment
• Aches and pains, feeling sick 

For most people, culture shock resolves after a few days or weeks as the mind and body adapt to the new conditions. For those struggling longer, or those who'd like to help themselves along in the adjustment process, here are some tried and true strategies:

• Make new friends, share your thoughts and ideas with others. Meet locals and ask them about their culture. It’s normal to feel shy when meeting new people, but with practice you will be more relaxed. Remember that lasting friendships develop gradually, if you keep trying.
• Read and learn about the new culture with an open mind. Openness and learning are important skills that help people adapt to their environment.
• Keep active and be curious about your new surroundings. Stake out museums, theaters, restaurants, and neighborhoods. 
• Look for opportunities to participate in community activities. For example, join a sports team or volunteer group. Joining others with similar interests helps with social adjustment around the globe, regardless of language or background.
• Keep working on language skills (if applicable) 
• Keep a sense of humor. A sense of humor is important because in another culture there are many things which lead one to weep, get angry, be annoyed, embarrassed, or discouraged. The ability to laugh off things will help guard against despair. Everyone makes mistakes in a new situation, and it's part of adapting and learning.
• 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 describes an adaptable or flexible person.
• Keep your expectations realistic and positive.
• Be patient with yourself and take care of yourself.

Living and learning in a new culture which may have different beliefs and values can be difficult. During this process, it is important to be in contact with the new culture. Yet, it is also important to take your time in this process of learning and adapting. There is some evidence that participation in more than one culture can actually lead to healthy adjustment. When we learn other ways to think and behave, we can develop adaptive strengths and flexibility, which can help in daily life.

If adapting to a new culture takes longer than expected, or if culture shock is interfering with your daily ability to work, study, and socialize, consider consulting with a licensed mental health professional.