Living abroad or spending an extended period in a different country can be both exciting and challenging. However, culture shock is a common experience for those finding themselves in unfamiliar surroundings.
Having worked extensively with people through all stages of relocation, I’ve seen firsthand the significant impact culture shock can have on mental health. Personally, I’ve lived in over 10 countries across 3 continents, and while much of that relocating occurred during my childhood as a Third Culture Kid, my most recent move—halfway around the world from the UK to Australia—has been particularly profound.
In this blog, I’ll share my insights on culture shock, how it relates to our understanding of culture, its effects on mental health, and practical strategies to help you navigate and adapt to this experience.
The term “culture shock” was first introduced by anthropologist Kalervo Oberg in 1954. Oberg, born to Finnish parents in British Columbia, Canada, travelled extensively and lived in various countries.
He described culture shock as:
“Culture shock is precipitated by the anxiety that results from losing all our familiar signs and symbols of social intercourse. These signs or cues include the thousand and one ways in which we orient ourselves to the situations of daily life: when to shake hands, what to say when we meet people, when and how to give tips.” — Oberg, 1954
Oberg theorised that are four stages of culture shock:
However, subsequent studies have revealed that individuals experience a wide range of emotions related to relocation. Some people skip the honeymoon phase altogether and immediately feel homesick, struggling to adjust to significant differences in their new environment.
Ultimately, it is widely accepted that culture shock refers to the range of emotions experienced during the adjustment period when moving from one culture to another.
Grasping the concept of culture is crucial to understanding why we feel culture shock.
Anthropologist Edward T. Hall, in 1976, introduced a powerful metaphor: culture as an iceberg. Picture an iceberg floating in the ocean—only about 10% of it is visible above the water, while the remaining 90% lies hidden beneath the surface.
Hall’s model explains why culture shock can be so profound, showing how much of culture exists beyond what we initially perceive. It shapes nearly every aspect of life, including family dynamics, approaches to marriage, parenting, and societal norms. It encompasses far more than just what’s visible on the surface—although even something as simple as what you can now watch on television can still have an impact.
In the stages of culture shock, we often first engage with the visible aspects of a new culture—the "surface culture." These differences are easy to spot and may trigger excitement or discomfort. As we go deeper, we begin to encounter the "deep culture," which includes hidden beliefs, values, and communication styles. It's these deeply ingrained cultural elements that tend to feel the most unfamiliar and challenging to adapt to.
When we experience culture shock, we can suddenly feel off-kilter and alone. We become a "foreigner in a foreign land" where everything feels different and unfamiliar. Self-consciousness, frustration, stress, and even depression can set in. It's not uncommon to begin questioning whether relocating was the right choice. If the move involved family or a great financial cost, this period of second-guessing can cause significant internal turmoil.
On top of these emotional challenges, there is a very real aspect of isolation. This comes from both leaving our primary support system behind and also struggling to connect and build up a new support network in our new home. If the 'deep culture' aspects of our new culture are very different to our own, we may find it difficult to bond over commonalities and start forging new social connections.
For example, people from cultures where humour and sarcasm signal friendliness may feel rejected if their jokes don’t land with new colleagues. Similarly, someone from an individualist culture, where self-autonomy is prioritised, may struggle to adapt to a collectivist culture, where family ties and group dynamics dominate.
These are just a few ways culture shock can affect mental health. If these feelings persist without progressing into the adaptation or acculturation stages, this can have a great impact on how we feel about ourselves and those around us.
Culture shock is a natural process, and feeling disoriented or uncomfortable is a normal response. Adaptation doesn't mean losing your identity or values; it involves learning, adjusting, and finding a balance between your cultural background and your new environment.
Here are some strategies from someone who has both studied and experienced culture shock:
Before embarking on your journey, invest time in researching your destination thoroughly. Understand the local lifestyle, traditions, customs, and social norms. Knowing why locals behave the way they do can mentally prepare you and reduce the shock of cultural differences upon arrival.
Moving to a new country is a significant life change. Acknowledge that culture shock is a natural part of the process. Rather than constantly comparing it to life back home, view it as a valuable learning experience.
Effective communication is crucial for integration. While many people learn basic phrases before moving, continue learning the local language while immersed in the new culture. Don’t let shame hold you back—engage in conversations, ask for definitions, and seek pronunciation guidance.
Creating a daily routine soon after your move creates stability. Familiar habits can provide comfort during your transition, giving you a sense of normality at home.
Maintaining regular contact with family and friends helps preserve your sense of identity. Schedule video calls and explore online activities that allow you to stay emotionally connected.
Reaching out to fellow expatriates or local clubs helps build social connections. Whether it's sharing experiences with other expats or joining a local group based on your interests, building new relationships is essential for a sense of belonging.
Be patient with yourself. Moving to a new country is a significant change, and even small accomplishments—like navigating public transportation or making a new friend—deserve to be celebrated.
Moving to a new country can be overwhelming, and if feelings of sadness, agitation, or loneliness persist, prioritizing your mental health is crucial.
Consider taking the following steps:
Culture shock is a natural part of adapting to a new environment. By understanding it better, developing cultural awareness, building support systems, and establishing healthy routines, individuals can often overcome these struggles and find exciting new opportunities.
For some, professional support can be helpful. As someone who has personally, experienced culture shock, I would love to offer you therapeutic space and support while you navigate these challenges.
Remember, culture shock is temporary. Eventually, you will find your place in the world.