How to Deal with Culture Shock While Living Abroad

How To Deal With Culture Shock While Living Abroad was updated in March 2025.

Have you recently moved to a different country, and the cultural differences are starting to jump out at you? This is a common experience when immersing yourself in foreign cultures, and I have the utmost empathy for your situation. 

Around November or December, expats and international students tend to hit their low points because they’re missing out on the holidays. A new environment, new community, and your host culture can cause you to have negative feelings.

Living in a foreign country is no cakewalk. There are days when I’m like, “What the fuck?” Then there are the days I’m like, “Fuck yeah, I’m an expat!” 

What is culture shock? 

Culture shock is a feeling of disorientation or discomfort when you visit a country with norms and traditions different from your home country. People experience culture shock in different ways and at different stages. 

What are the symptoms of culture shock?

When subjected to an unfamiliar culture, way of life, or set of attitudes without adequate preparation, you can experience some anxiety and disorientation. Other symptoms include homesickness, fatigue, irritability, sadness, and difficulty completing tasks or adjusting to daily routines. 

What is reverse culture shock?

It took me a while after I returned to the United States to have reverse culture shock. But, similar to culture shock, you also experience feelings of disorientation, restlessness, uncertainty, and even depression in your own culture.

One of the biggest things a lot of returning expats feel is being misunderstood by loved ones. Returning from life abroad means you’ll be so much richer and open-minded; however, the downside is that not many people may have your lived experiences, which can alienate you. 

Tips On How To Deal With Culture Shock While Living Abroad

Feelings of culture shock are normal when immersing yourself in a different culture that doesn’t speak your native tongue. The good news is you can make the best of it by trying new experiences, meeting new people, and exploring your new city. 

​Learn About Your Host Country Before You Move Abroad

This is a great tip when preparing even for a solo trip, and you will almost always learn new things. Research the history, religion, language, and traditions.

Even leverage your favorite social media to connect with local and expat creators who make content about their home countries.

Learn a New Language

I learned Japanese by starting with the basics, like spelling my name in katakana. I also used online forums like Japanese Pod 101 to learn common phrases and sentences.

I learned Hangul from a free cheat sheet and then learned conversation by taking KIIP Courses and studying with 90-Day Korean. 

The first time I went to the grocery store and read a can of tuna, I felt like I could conquer the world. The harder the struggle, the more you appreciate your accomplishments. 

Focus on Your Mental Health

While living abroad for an extended period of time, you definitely will experience a high level of stress. That doesn’t mean that you should think twice. 

Definitely go live abroad! The key here is adapting and setting positive routines and habits. 

1. Practice gratitude – Every morning, when I wake up, I think of three things I’m grateful for, no matter how big or small. 
2. Use online therapy – When I lived in Korea, I used the Betterhelp platform to help me connect with a therapist who could understand my unique situation. 
3. Establish a self-care routine – While this looks different for everyone, you can incorporate exercise, meditation, reading, journaling, and even treating yourself to extra episodes of trash TV. KarTRASHians, anyone? 😉
4. Set personal goals – Having a goal and reaching it does wonders for your mental health. They can be academic, travel, or personal goals. 
5. Travel – This does wonders for your mental health because getting excited to go to a different place can help you to reset. 

Get Help From Your Friends

Most expats share similar experiences, and friendships are forged quickly. If you think you’re alone, you’re not. One of the best ways to get your mind off culture shock is by having a great support network.

Use your new surroundings to your advantage by trying new activities with your friends. Lean on them as they are likely sharing in the same stresses.

Honestly, I wouldn’t have gotten through half the shit I was dealing with alone if it hadn’t been for the amazing friends I made abroad.

Make New Friends

If you can find a foreign friend who has been abroad to your country and understands the differences, befriend them! Or maybe you can befriend that kind grandma or grandpa who always seems to smile and look out for you. 

Immerse Yourself in Your New Country

Keep an open mind and try exerting your independence by doing things alone. When I lived in Japan, I learned how to shop at the grocery store by spending hours looking at the shelves, and I even found a new hobby in CrossFit. 

When I lived in Korea, I taught myself photography and even learned to take pictures alone. It was great for my mental health to keep busy with my hobbies. 

I also took cultural classes in Japan, like learning calligraphy, karate, and the Sanshin. In Korea, I often went to cultural performances. 

Do What You Love

Moving abroad means taking your hobbies with you and making new ones. Whether you’re a movie fanatic, avid runner, or sports lover, just do what you enjoy.

Exercise releases endorphins, making you happy and healthier. When you do things that make you happy, you focus on the positives rather than the negatives. 

On days when I got irritated with local people and social norms, I used to go for long walks with Honey and that really helped me. 

Be a Tourist and a Local

You know all those things the locals wouldn’t be caught dead doing, but you can get away with because you’re a foreigner? Be the tourist.

Enjoy your surroundings. See the world. It’s full of wonder and magic. 

Ask For Care Packages

That simple care package with all your favorite things like candy, clothes, hair products, or books can mean the world of difference. A little trinket from home is a sigh of relief.

Focus on Your Host Country’s Positives

Instead of saying, “I hate this, and I hate that,” focus on what you like about your new culture. For instance, I really enjoy the kindness of the Japanese and all their crazy, fun characters that come out of random.

In Conclusion…

Culture shock is a bitch to deal with and I hope these tips will help you. I know when I’m feeling down, I always remind myself to be grateful for what I have.

Keep in mind your friends from my host nation really make my time more enjoyable because I can see their country and views through their eyes. Also, asking for care packages is the bomb because of Hot Cheetos. That is all my friends. 

This post contains affiliate links which means at no additional cost to you, I make a small commission to help keep Gina Bear’s Blog running. Thanks for your support!

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