Culture Shock Coping Skills
We All Feel Culture Shock
Reflecting on the Cultural Adjustment Phases (which we went into detail about in our Last Blog Post) can help us increase awareness of the cultural adjustment phase we are currently experiencing. As I mentioned in the previous post, cultural shock can be associated with feelings of isolation and loneliness. Often we might feel anxious and disconnected from the people and the environment around us. Those feelings become even more intense whenever a loved one back home is experiencing health issues or other problems. A handout by AyUSA on culture shock and homesickness lists the following symptoms:
Homesickness
Sadness and frustration
Boredom and withdrawal
Desire to sleep too much or too little
Lack of Motivation
Depression, anger, feeling vulnerable, feeling powerless, resentment
Idealizing one’s own/previous culture
Developing stereotypes about new culture
Lack of confidence
Feelings of inadequacy
Crying
Physical discomfort (i.e. headaches, stomachaches, etc.)
Coping Skills
On a personal level, I can relate to some of these culture shock related symptoms, and I would like to share some of the coping skills that have been very helpful to me:
Cook a meal that reminds you of home and your culture (if you can get instructions on the phone from a loved one while cooking, it might be even better to increase connection).
Exercise/Movement (The mental health benefits of exercise are HUGE)
Reach out to a mental health professional that might provide support and understanding. The University of Memphis offers free counseling!
Connect with an international student association that can provide a sense of home and belonging. Shout out to V.I.S.A for being a place like that to me and so many of us.
Reach out to family and friends back home while also forming relationships here.
Establish a new routine and practice good time management skills.
Spend time in nature which can promote relaxation and wellbeing.
Learn to pay attention and listen well to people instead of making assumptions about them based on your stereotypes and biases.
Finally, just like the Levitt Shell brick says, dance often. :)
Coping with culture shock is like working on a complicated puzzle. We are daily patiently figuring out what the missing pieces are and how they can fit together. The helping hands of friends and communities around us can make this process more enjoyable and less stressful. :)
STELA SINANAJ • ALBANIA
Stela moved to Memphis from Albania in 2018 to complete her studies in Clinical Mental Health Counseling at Harding University. She graduated in 2019. In her free time Stela loves to bike, kayak, read, watch sunsets, outdoor yoga, learn about new cultures and cuisines, travel, and spend quality time with international and American friends.