Advertorial How to cope with reverse culture shock

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Most people are familiar with the culture shock that occurs when visiting a new country with a different environment and customs.

 

But what people don’t expect is the culture shock that happens when they return home, which can often be much worse. The phenomenon known as reverse culture shock happens when you return to your home country and feel like you don’t belong. Expats in particular are at risk of it after living abroad for some time.

 

This article written by our friends at Pacific Prime Thailand offers tips on how to deal with reverse culture shock.

 

What is reverse culture shock?

Whether you’re traveling or an expat, being in a foreign place requires you to focus on taking everything in and learning new ways of being. You’re coping with culture shock and all that comes with it. Upon returning home, you have to readjust to fit into your former environment - which sounds easier than it is.

 

Being away from your home country creates not only physical distance but emotional distance as well. Both you and the place you call home change during that time - and the longer you’re away from home, the more everything changes. You might find it hard to fit in, be confused by the way people talk or their body language, and not know your way around anymore. Even if everything looks right, it might not feel right.

 

The emotional and psychological distress that happens is known as reverse culture shock, or re-entry shock. Frequent travelers and expats who’ve lived abroad for extended periods are prone to this phenomenon. Just like culture shock, reverse culture shock happens in stages.

 

Reverse culture shock stages

Think of the stages of reverse culture shock like a u-shaped curve. At the start, you may be excited to go back home. Perhaps you look forward to catching up with family and friends, wearing winter clothes, and eating some of your favorite food.

 

The euphoric feeling you experience when you first arrive back home will gradually wear off. When it does, you may feel alienated from your own culture and realize you’re experiencing reverse culture shock. Despite being the most difficult part, things also tend to move up from here. You’ll slowly start to adapt and feel at home in your environment and your body as time passes.

 

How to deal with reverse culture shock

Even though it’s practically impossible to avoid all feelings of reverse culture shock, there are some things you can do to help ease the transition.

 

Accept it for what it is

Those who assume that they will feel at home once they return are often the ones who experience the worst reverse culture shock. Since you’ve spent time in a new country and culture, you have to realize that things will look and feel different than when you left. If you can accept that there’ll be a transition period with ups and downs, you’ll find it easier to face emotions as they come up.

 

Lift yourself up by reminding yourself your feelings are valid and part of the process, instead of beating yourself up by saying you shouldn’t be feeling a certain way.

 

Prepare before your departure

If you’ve yet to move back, there are some things you can do before you leave. It’s important to think about how you want to say farewell to the place you’re leaving. For example, you may want to visit your favorite places and restaurants, host a goodbye party, or journal about your experiences.

 

Are you the kind of person who hates goodbyes? According to science, endings can make you happier, and consciously closing one chapter prepares you for what’s to come.

 

Develop your coping strategies

With so many things to think about when moving home, you can easily forget about your mental, emotional, and physical health. It’s common for people to neglect their self-care practices during this time. Even so, evaluating what’s worked for you in the past and learning new coping strategies can be just what you need to stay afloat.

 

Consider what helped you deal with difficulties that came up when you moved abroad. Similarly, think about the things you like to do for your overall health that you can add to your daily routine, such as exercise, journaling, meditation, gratitude practices, getting enough sleep, and talking to friends.

 

Honor your new identity

Reverse culture shock can be so, well, shocking because neither you nor the place is the same as when you left. Think about what aspects of your life abroad you want to take with you. If you now enjoy walking instead of driving, you’ll want to look for a place that makes it easy to travel on foot. If you fell in love with the cuisine, look for restaurants that serve it or try cooking yourself.

 

Since people often feel lonely upon returning, it’s a good idea to look for international friends, join language exchanges, or connect with other returning expats for support. Another common feeling is boredom, which is understandable considering you’re removed from an environment where you were constantly taking new things in. Mindfulness techniques can go a long way in helping you find the beauty in everyday experiences.

 

While reverse culture shock is common, it shouldn’t be ignored. It’s essential to take the necessary steps to reduce or prevent it. Also, don’t be afraid to seek out professional support like a counselor or therapist if something doesn’t feel right. Remember that your health and wellbeing always come first.

 

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