The 4 stages of culture shock (and how to resolve each one)

Moving to a new country for your studies is an exciting and life-changing experience. You’ll meet new people and discover new perspectives. However, it’s also natural to feel overwhelmed trying to adapt to an unfamiliar culture or new surroundings. And instead of feeling happy, you may feel anxious or lack energy.  

These feelings are a sign of culture shock, which is a natural response to significant changes and a common experience for many international students. While new situations can test your patience, confidence and resilience, it is also a valuable time for self-development and personal growth.  

In this blog, we will define what culture shock is, the four main stages of culture shock along with practical tips to help you thrive or resolve the challenges at each stage.  

What is culture shock?  

Culture shock refers to feelings of uncertainty or anxiety that you can experience when moving into a new country or cultural environment that is very different to your own. Everyone experiences culture shock differently, and the adjustment process can be longer or faster.   

Common symptoms include: 

• Withdrawal (staying in your room, avoiding contact with others) 

• Feelings of vulnerability, anxiety or helplessness 

• Sleeping a lot or tiring easily 

• Depression, loneliness and distrust of others 

• Longing to be back home 

• Frustration with local ways of doing things 

• Try very hard to ‘fit in’ 

• Feeling lost and 

• Having second thoughts about why you came. 

 The 4 stages of culture shock (and how to resolve each one)

Stage 1: Honeymoon  

When you first arrive, everything is exciting and new. You’re enthusiastic and curious about your new surroundings and the local culture. You’re constantly taking photos and videos, exploring and trying new things.   

It’s important to enjoy yourself as much as possible during this early stage. Go out and explore the city, eat at local cafes and restaurants and visit landmarks. Attend your orientation week to complete your enrolment, tour the university campus and make new friends. Sign up to the College social club or one of your university’s clubs and societies to interact with like-minded people.   

Stage 2: Frustration 

After a few weeks or months, the reality of cultural differences begins to set in. The differences in language, customs and routines become more noticeable, challenging and a source of irritation. You start to negatively compare local customs with how things are done back at home and feel anxious, lonely and homesick. You may feel frustrated by language barriers or have trouble with everyday tasks (e.g. banking, shopping).  

To overcome the difficulties during the frustration stage, you can: 

• Learn the new language as quickly as possible through language classes or apps (e.g. Duolingo). Check whether your university is running language or communication workshops that you can enrol in. Speak with more locals to familiarise yourself with Australian slang and cultural customs. 

• Stay connected to your home through regular video calls, cooking a meal from your culture and joining local cultural events or international student groups. 

• Put your energy into developing friendships that are supportive to help you through this difficult time.  

• See your university’s student support team. They can help you with everything from counselling sessions to connecting you with peers. 

• Keep an open mind and try to stop comparing. Every country is different and will take time to adjust. This stage is the most challenging state, but it is temporary.  

Stage 3: Adjustment 

After 6-12 months, you’ve started to settle in and become familiar with how things work. You know how to get around the city on public transport, you have a daily routine, know where to buy goods and services and have made good friends. You are better at speaking the local language, settled into the learning environment at university and responding to cultural differences more positively. You’re more relaxed, confident, learning from mistakes and starting to feel ‘more at home.’ 

Even though life is easier than before, you may still feel a little lost, vulnerable or question your decision to move. You may feel overwhelmed with the long list of tasks you need to complete each day. 

To overcome the difficulties during the adjustment stage, you can: 

• Develop your time management skills to balance study, work, personal responsibilities and rest. You could use a digital calendar like Google Calendar to help you visualise your week and stay organised. There are time management apps such as Todoist and Notion to help you plan, track and manage your priority tasks. You can also combine tasks to save time such as listening to an online lecture on your way back home.  

• Connect with other students or the local community by exploring other hobbies and interests such as sport, creative arts or volunteer work. These types of activities can help improve your mental and emotional wellbeing.  

• Keep talking to your family and friends or the university’s student support team with any challenges you are facing.  

Don’t give up. Keep up the good work you’ve been doing. Celebrate small wins such as being able to navigate public transport, getting good grades or making a friend.  

Stage 4: Adaptation  

After a year, you start seeing the city as your second home and you feel more confident, independent and connected. You have a good community of friends, can speak the local language and found your favourite spots. You’re able to function effectively and participate fully in daily life. You still get homesick, but you don’t idealise your culture over the local culture as much. You enjoy both your home and host culture and may even feel like a local.  

Take some time to reflect on your growth and keep exploring your second home and connecting with others. Step outside your comfort zone and try new things such as volunteering to be a mentor to future students, taking on a greater role at a student club, attending city events or getting a job to start gaining local work experience. With each new experience, you are developing essential practical skills and a stronger connection with the local community. 

If you still feel culture shock symptoms after a year, that’s fine. For some people, it can take longer to adjust to a new country. Keep using the strategies discussed above and lean on your support networks.  

Re-entry shock 

After you graduate, you may decide to return home or go for a visit. When you arrive back in your home country, you could experience a sense of dislocation and isolation. You feel emotionally detached and everything that was once familiar will feel strange.  

Be patient with your friends and family. It’s hard for them to understand the journey you’ve just experienced unless they’ve lived overseas themselves. Try to get back into a routine and join social activities to resettle faster back home.  

At Kaplan International College Adelaide, our College Services team will assist you with adjusting to life in Australia and any other academic or personal challenges you may have.