Culture shock and cultural adjustment
Moving to a new country can be challenging. It is completely normal for immigrants to feel “culture shock.” You may feel anxious and stressed as you get used to a new place and culture. Learn about culture adjustment and how to find support in your new community.
What is culture shock?
Culture shock is feeling uncomfortable when exposed to a new culture or place. It is also called “cultural adjustment” to highlight that getting used to a new culture is an ongoing process and takes time.
What are the stages of culture shock?
1. The honeymoon phase
When you first arrive in the USA, you may feel happy and excited. You may have lots of goals and expectations for what will happen in your new life. You may have been waiting to come to the USA for a long time and heard great things. You could think you will quickly get a good job, have a nice house, and learn English. You may be nervous or feel stressed, but you look forward to exploring all the new opportunities and experiences ahead.
2. The culture shock phase
After some time, you may start to feel frustrated, sad, or miss your home country. You might feel overwhelmed by differences in language, customs, and everyday tasks. It is common to feel alone or anxious. You may start to feel negative things about American culture or miss home even more. If you do not speak English, the culture shock phase can take longer.
3. The adjustment phase
As time goes on, you can move past the culture shock phase and begin to adjust to life in the USA. You may understand the reality of what life will be like in a new country. You might take a job, start learning English, and start having a routine. The job you get might not be the one you hoped for but you feel more secure. Things begin to feel more manageable.
One common challenge during this time period is that your children may be adjusting to life in the USA more quickly than you are. This is very common, but you can share traditions and stories to help your children stay connected to your home culture.
4. The integration phase
This is the final phase of cultural adjustment. During this time, the United States will begin to feel like home. You can start to feel like you belong here. You may blend parts of your home country’s culture with American culture, appreciating things from both.
You can easily navigate your daily life in the United States. You probably have some friends in your community and some friends who are also immigrants or refugees. This is a good time to consider new opportunities, such as getting a GED or becoming a U.S citizen.
Finding support
Dealing with culture shock can be hard, but it is a normal part of moving to a new country. It will take you time to adjust to your new community. Here are some ways to help you feel more at home.
- Take care of yourself. Make sure you get enough sleep, exercise regularly, and eat healthy food.
- Talk to someone you trust. A friend, colleague, or neighbor can listen and offer support.
- Take time to explore your city. Visit public spaces to learn about the culture and history of your new home.
- Get involved in your community. Join local groups or clubs to meet new people and learn about the new culture.
- Connect with other immigrants. Join English language and cultural groups to meet other immigrants.
- Stay connected to your culture. Practice and share activities that remind you of home.
- Get mental health help. If you are having serious problems adjusting, talk to a doctor or mental health worker.
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