Coping with culture stress:
guidelines for adjusting to a new culture

Living in a new country can be a life changing experience.  We hope that your time in the Netherlands is personally en-riching. However, No matter how many times you have traveled away from home, adjusting to a new culture takes some hard work. Even the most experienced travelers can experience something called culture stress when living in a culture quite different than that of their home. Culture stress can show up in a lot of ways, but is usually described as the feelings of surprise, confusion, and loneliness that comes from living in a new country.

Read on for some ideas on how to make a successful transition…

Are you doing or feeling any of these things? You may be experiencing culture stress:   eating more than usual - gaining weight not eating enough - loss of weight calling home much more often than usual feeling hostile / complaining a lot about the hosting country / culture avoiding meeting people increased need of sleep

WHAT IS CULTURE STRESS?

KNOW THE STAGES OF CULTURAL TRANSITION

FUN: You feel happy—your plans have been achieved, you have finally arrived, everything is new and exciting!

FLIGHT: As you settle into a new life there is so much that is different—the language, the weather, the food!  There are customs and attitudes you don’t understand. You feel tired and maybe you get sick.  You miss home, you miss family and friends.  You want to withdraw from people.

FIGHT: After a few days, a few weeks, or a few months you feel anger and frustration towards your new culture.  You are tempted to criticise and mock.  Things are done so much better at home!  You distance yourself from the culture.

FIT: After a few days, a few weeks, or a few months , you begin to understand your host culture better and start to feel more comfortable.  You are more at ease with the language and customs and you are making friends.  You start to appreciate the differences and learn to value the positive things about your host culture.  You finally feel at home in your new country!

Remember, everyone goes through these stages to some extent.  In fact you will experience a similar process when you eventually return home. It’s also likely that you will go through the cycle more than once. If you experience any of the feelings mentioned, you are normal! 

NOTE: Reverse Culture Stress - Returning to your home culture after getting used to a new one can produce the same effects as described above. Read more here… 

MOVING FROM ‘FLIGHT’ / ‘FIGHT’ TO ‘FIT’

Although we all go through these stages we can determine how severe they are by our attitudes and reactions:

WHAT CAN I DO ABOUT CULTURE STRESS?

Here are a few things you can do to help you through this transition:

• Research everything you can about your new home. If you can understand why people do the things they do, and how things work, you will most likely be less confused and more prepared to live in your new country.
• Recognise when you are experiencing culture stress. Remember its normal!
• Maintain your health—diet and exercise
• Keep in touch with home
• Seek out those who understand your experience
• Make friends and make time for recreation
• Be quick to observe and slow to judge 
• Recognise there are some things you cannot change
• Be willing to learn and be adaptable
• Get involved! The biggest danger to foreign travelers is isolation (being alone). Meet local people, come to the Bridge or join a church!
• Enjoy yourself!

MAKING LOCAL FRIENDS

Experience shows that making local friends gives the best help in understanding and adjusting to a new culture.  

If you have any more questions about dealing with culture stress, or just need to talk about how you are feeling, please send an email or talk to an ISMA team member.

Source: article adapted from ‘Helping Students cope in a new culture’ from St Andrew's Church, Linton Road, Oxford, England