What is culture shock?

A culture shock is a common psychological response to living in a new cultural environment. When habits, social norms, and communication styles differ significantly from what you are used to, this can lead to feelings of confusion, frustration, loneliness, stress, or emotional exhaustion.

Many expats, immigrants, and international students only recognize culture shock in hindsight. The symptoms often develop gradually and may initially feel like normal stress, homesickness, or adjustment difficulties. However, for many people, culture shock follows a recognizable pattern of different stages of adaptation, in which emotions and reactions can fluctuate.

The intensity of culture shock varies from person to person and is influenced by factors such as coping skills, personality, social support, and cultural distance. For some, it remains a mild adjustment process, while others may experience prolonged frustration, isolation, or a loss of control. In many cases, this also overlaps with experiences such as expat loneliness, where the absence of familiar connection becomes more noticeable.

On this page, you will learn what culture shock is, which expat challenges are associated with it, what symptoms are common, and how to better cope with the different stages of culture shock.

 

What are the symptoms of culture shock?

Note: If you recognize these culture shock symptoms, it may be helpful to consult a therapist or physician. These symptoms can overlap with certain psychological conditions, so proper assessment is important.

How to cope with the stages of culture shock?

To cope effectively with culture shock, it is important to understand that it is a normal adjustment process that typically unfolds in different stages. The better prepared you are, and the more insight you have into these stages, the easier it becomes to navigate them.

Before moving abroad, it can be helpful to prepare yourself for potential challenges. On the page about expat problems, you will find an overview of common difficulties people experience while living abroad.

It can also be useful to gain insight into the different stages of culture shock, so you can better understand what you are experiencing and why certain emotions or reactions arise.

Culture shock stage 1: the honeymoon phase

The honeymoon phase is the first stage you experience when moving abroad. During this period, feelings of enthusiasm, curiosity, and energy are usually dominant. Everything feels new and interesting, and you may look forward to the experiences ahead.

Many people enjoy discovering the new culture, food, environment, and social interactions during this phase. It can also feel rewarding to share these experiences with friends and family back home.

Because of the many new impressions and positive expectations, it is often difficult to feel low or frustrated during this stage. Of all the culture shock stages, this phase is usually experienced as the most enjoyable.

The honeymoon phase typically lasts from a few days to a few weeks. Since this stage is largely positive, there are usually no specific strategies needed to cope with it.

Culture shock stage 2: the rejection phase

The rejection phase of culture shock is often the most challenging stage for many expats. During this period, the initial excitement begins to shift into frustration, irritation, and sometimes even anger. The differences between the new culture and your own background become more apparent and may start to feel overwhelming or exhausting.

This phase often begins after a specific moment, such as a cultural misunderstanding at work, practical difficulties (for example related to housing), or an increasing sense of homesickness. For others, the rejection phase develops more gradually, as small differences accumulate and begin to require more emotional energy.

What once felt interesting or simply “different” may now become a source of irritation. This can include differences in communication styles, social norms, or daily routines. For example: different attitudes toward time, unfamiliar bureaucratic processes, or the absence of familiar products and routines from home.

This accumulation of differences can lead to frustration, criticism of the new culture, and a growing sense of distance. In many cases, feelings of loneliness, isolation, and homesickness also increase. Some people begin to withdraw socially or avoid certain situations, which can further intensify these experiences.

If you notice that loneliness is becoming more prominent, it can be helpful to address it more directly. On the page dealing with loneliness, you will find practical strategies and a deeper explanation of this experience.

Although this phase can feel intense and sometimes endless, the rejection phase typically lasts from a few weeks to several months for most people. It is a normal part of the adjustment process, even if it feels uncomfortable.

 
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How to cope with the rejection phase of culture shock

The rejection phase of culture shock can feel intense and confusing. During this stage, it is especially important to actively work on how you interpret situations and respond to them. The strategies below can help reduce frustration, homesickness, and irritation, while supporting the adjustment process.

Applying these strategies does not mean that frustration will disappear immediately, but it can significantly reduce its impact and help you gradually regain a sense of control over your experience abroad.

Culture shock stage 3: initial adjustment

In this phase of culture shock, you gradually begin to adjust to life in your new environment. You become more familiar with your surroundings, develop a daily routine, and many practical aspects of daily life require less effort than in the beginning.

Most people gain a better understanding of where earlier frustrations and irritations came from. You are able to focus more on work, relationships, hobbies, and building a life abroad. Your sense of control increases, and adapting becomes progressively easier.

At the same time, this phase is often less stable than it may seem. Many expats still experience a sense of distance, being an outsider, or not fully being accepted. You may feel better than during the rejection phase, but not yet fully at home.

Certain cultural differences may still trigger irritation, and it can be difficult to experience the same depth in relationships as you did in your home country. This combination — feeling better, but not completely settled — is what makes this phase psychologically challenging.

How to cope with the initial adjustment phase

This phase marks an important transition within the culture shock adjustment process. By being patient and allowing the process to unfold, you gradually develop greater stability and a stronger sense of belonging in your new environment.

Culture shock stage 4: deeper adjustment

In this phase of culture shock, you are largely settled in your new environment. You have built a life around work, relationships, and daily routines. However, a new form of tension often emerges: you become more aware of the deeper cultural differences.

Where earlier phases focused mainly on practical adaptation, this stage is more about values, communication, and social norms. You may notice that certain behaviors, interaction styles, or expectations remain difficult to accept. For example, differences in directness, social distance, politeness, or everyday interactions.

In this phase, these differences tend to stand out most when you feel irritated or frustrated. The realization that you cannot fully behave as you are used to can create inner tension and fatigue. Many people feel that they are trying their best to adapt, but that it continues to require a significant amount of energy.

This is what makes this phase psychologically challenging: you are functioning well, but you do not yet feel completely at home.

How to cope with this stage of culture shock

This phase requires a balance between acceptance and adaptation. The better you develop this balance, the more stable and comfortable you will ultimately feel in your new environment.

 
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Culture shock stage 5: adaptation

In the final phase of culture shock, you are able to largely accept the differences between cultures. What once felt confusing, frustrating, or exhausting now becomes more understandable and often even natural.

You have not only learned to adapt to the new culture, but also to view your own background more critically. Many people, consciously or unconsciously, adopt certain habits, values, and behaviors, while letting go of others.

At the same time, there is often an increase in psychological flexibility: you are able to view situations from multiple perspectives and put them into context. It becomes easier to approach both the new culture and your own culture with greater distance and nuance — sometimes even with a sense of humor.

Many people also notice that their identity gradually evolves. You may feel more connected to your new environment, while the connection to “home” subtly shifts. Certain habits or norms from your home country may begin to feel unfamiliar, less logical, or less relevant.

This phase represents not only adaptation, but also personal growth. You have learned to navigate differences and to redefine your place within a broader cultural context.

What support for culture shock looks like

At Barends Psychology Practice, we do not only focus on the visible symptoms of culture shock, but also on the underlying psychological processes that maintain these experiences.

• Mapping your situation: We analyze the factors contributing to stress, frustration, homesickness, or loneliness.
• Recognizing patterns: You learn to distinguish between normal adjustment difficulties and recurring stress patterns.
• Working on coping strategies: We strengthen your ability to deal with uncertainty, loss of control, and social stress.
• Practical adaptation strategies: You learn how to create more structure, connection, and a sense of control in daily life.
• Exploring underlying themes: Where relevant, we address patterns such as perfectionism, social insecurity, or difficulty coping with change.

The goal is not only to help you adapt to your new environment, but to do so in a way that leads to greater stability, self-confidence, and emotional balance.

Frequently asked questions about culture shock

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