How to Cope With Culture Shock After a Trip Abroad

Trips abroad are incredible, often life-changing experiences that show you the world in a whole new light. Returning home after such a powerful journey can be difficult, but there are ways to make it easier. Taking care of your physical and mental health, connecting with your old life in meaningful ways, and keeping the spirit of your trip alive will help make your transition as smooth as possible.

Method One of Three:
Adjusting to your Old HomeEdit

1

Set a proper sleep schedule to combat jet lag. After a long time abroad, a plane trip to a new time zone can be tricky to deal with. To make it easier, set a consistent time to be in bed each night and stick to it. Adjust it in 15-30 minute increments until you’re synced back up.^[1]

If you have trouble falling asleep, put on some relaxing music, take a hot bath, or sit in a chair and read for a few minutes. Make sure to avoid digital distractions like phones and computers.^[2]

2

Get outside and exercise. Regular exercise helps your body stay healthy when adjusting to a different environment. Doing it outside gives you a chance to adapt to the new climate and re-experience your old home. The more physical presence you have in a place, the easier it will be to become emotionally close to it.^[3]

Good places to run include local trails, parks and, if you’re enrolled in school, the campus itself.

3

Enjoy the things you missed while you were away. Visit your favorite local store, restaurant, or coffee shop. Take a hot shower, lavish sleeping in your own bed, and eat your favorite foods. Use these as tools to help you appreciate being home.

4

Give yourself time to relax. From traffic signs, types of food, and social etiquette to the entire speed of life, school, and work, returning home can be an incredibly overwhelming experience. If you feel exhausted or frustrated, give yourself a day or two to relax on your own. Remember that adjusting to a new style of life takes time, so don’t worry if you make mistakes along the way.

If your schedule doesn’t leave much time for relaxation, take a few minutes in the morning to meditate. Close your eyes and let your mind focus on taking deep, steady breaths.

5

Talk to a therapist if you’re feeling depressed or distant from others. After such a major experience, returning home can bring with it any number of emotions. A therapist can help you talk through and understand them, providing solutions to any stress or anxiety you may be feeling. Even if you think it’s unnecessary, therapy can unearth thoughts and feelings you didn’t know you held, making it easier to cope and adjust.^[4]

If you studied abroad for school, therapy is often included in your university fees, so make sure to schedule an appointment with your school counselor.