Feeling out of place is normal. Adapting is possible.
Almost everyone experiences cultural adjustment, or “culture shock,” at some point abroad. It’s a normal part of learning to live in a new environment. With time, support, and reflection, most students find their groove and grow in ways they never imagined.
Before You Go: Prepare for Highs & Lows
- Set realistic expectations. Life abroad includes great moments and hard days.
- Avoid comparison. Social media highlights don’t reflect daily life. Your journey will be unique.
- Know your “why.” Reflect on your goals and values before you go. This helps you stay grounded during challenging days.
Once You're Abroad: Coping Tools & Tips
- Expect disorientation. It’s normal to feel anxious or confused as you learn new routines.
- Notice what you miss. Missing small comforts (like late-night food runs) is part of the process.
- Talk it out. Stay connected with others: staff, peers, or a counselor if you're struggling.
Cultural Adjustment Curve
Most students go through several emotional phases abroad:
- Pre-Departure Excitement – Nervous anticipation.
- Arrival Buzz– Everything feels new and exciting.
- Frustration– Culture clash, homesickness, irritability.
- Adaptation – You gain confidence, comfort, and perspective.
- Integration– You feel connected and can navigate cultural differences more easily.
These phases are not linear. It's okay to bounce between them!
Be a Resilient Traveler
Resilience is your ability to bounce back and adapt. Here’s how:
Self-Awareness
- Keep a journal: This helps you keep a sense of perspective and offers an opportunity to vent feelings without having to tell others.
- Stay present. Avoid over-focusing on life back home!
Self-Regulation
- Stick to routines: eat, sleep and move regularly. Resist the temptation to withdraw. Physical exercise is often the best medicine for anxiety and will help burn off frustration.
- Stay active and explore - don’t isolate yourself.Engage in hobbies or activities and meet locals with similar interests.
Flexible Thinking
- Embrace the challenge zone: try new things!
- Understand that “different” doesn’t mean “wrong”
- Remember, all of this is temporary: Keep reminding yourself you will get through this. It’s normal to have both highs and lows while abroad. Not every moment will look like a highlight reel. In the end, satisfaction that you have adjusted to a new culture will be its own reward!
Connection
- Build a support network abroad
- Talk to locals, staff, and fellow students
Reverse Culture Shock: Coming Home
Returning can be just as disorienting as going abroad:
- Reflect on your growth. You may see home differently now.
- Be patient with others. They may not fully grasp your experience.
- Stay globally connected. Volunteer, join cultural orgs, or plan your next international opportunity.
- Set new goals. How will you use your new skills and insights?
- Check out the Past Participants page for resources and suggested ways to continue to engage with your study abroad experience.
