Culture shock is a term many people use without really knowing what it means. Culture Shock is not only the “strangeness” we feel when living overseas; it represents a real and often challenging phase of cultural adjustment when moving abroad. 

As an expat coach, intercultural psychologist and someone who has lived abroad for over 40 years, I’ve not only studied the theory but also experienced culture shock firsthand during my own moves. 

In this post, I’ll share my personal experience with culture shock, the symptoms I faced, and the strategies that helped me navigate this phase successfully.

Culture shock happens when the realities of a new culture clash with your expectations or familiar ways of doing things. It’s not just about big changes; it can stem from small, everyday differences that accumulate over time. For me, these challenges became very evident during my move to Portugal, even though I spoke the language and shared some cultural similarities as a Brazilian.

Despite knowing about culture shock, living through it was entirely different. I found myself complaining about things I wouldn’t typically think twice about. Everything felt like a struggle, from navigating social norms to managing small tasks. 

I felt self-conscious about simple interactions, such as addressing people in a way that conveyed respect without offending anyone. Many times I thought people were rude to me, and I had no idea if that was my perception or was actually true. And if it were true, I was at a loss as to if I had done something to offend. 

Food became an emotional trigger for me. I deeply missed the foods I loved from previous countries I had lived in. Food had always been an emotional connection to places and moments I cherished, and the absence of those comforts added to my feelings of disconnection. I craved certain foods that were usually hard to find. Even today, after over a decade, I still crave certain foods and go on long drives – and spend a good amount of money – to get that small bite of nostalgic nourishment. 

Perhaps the hardest part was the sense that people treated me differently. While I couldn’t always tell if this was real or just my perception, the feeling of “otherness” made the adjustment even harder.

Realizing I was in the culture shock phase was the first step toward overcoming it. From there, I implemented strategies that helped me not only adjust but also thrive in my new environment.

I noticed that constantly comparing “here” to “there” only amplified my feelings of separation. Humans naturally judge by comparison, but this mindset wasn’t helpful. Instead, I began looking for similarities between my old and new environments. Shifting my focus helped me see the common humanity in people and experiences, making me feel less like an outsider.

It’s easy to fall into the trap of generalizing when things don’t go as planned. For example, attributing a frustrating encounter to “people here are always like this” creates unnecessary barriers. I started viewing my interactions on a case-by-case basis. Perhaps someone was rude, but that didn’t mean the entire culture was like that—it might have just been a bad day for that person. This perspective reduced my frustration and allowed me to approach people with more empathy.

When I felt mistreated or excluded, I reminded myself that it wasn’t always about me. People’s reactions could stem from their own struggles or circumstances. By not personalizing these experiences, I freed myself from unnecessary emotional weight and focused on building genuine connections.

These strategies helped me navigate culture shock more effectively. While I still experience moments of disconnection or discomfort, I now have tools to handle them. The key is recognizing that culture shock is normal and temporary, and by taking proactive steps, you can minimize its impact.

If you’re preparing to move abroad, it’s important to understand that culture shock is a common part of the adjustment process. Knowing what to expect and having strategies in place can make all the difference. Adapting to a new culture takes time, but it’s also an opportunity for growth. Be patient with yourself as you navigate unfamiliar surroundings.

Looking for support on your move and life abroad? The Expat Journey Program offers tools and coaching to help you navigate every phase of your transition. Check it out here: www.expatjourneyprogram.com.

Moving overseas is a life-changing experience, but with kids, it gets even more complex. As a parent and expat coach, I understand the challenges of ensuring a smooth transition for children while managing your own adjustment. In this post, I’ll be sharing practical, age-appropriate tips to make the process simpler and more enjoyable for the whole family.

They become empowered and so excited about moving when planning is done with them. Give them small choices even though the big ones will be yours: let them pick a new color for their bedroom or select a decoration to put up in their room.

These small contributions give children a sense of control during what might otherwise feel overwhelming. Depending on their age, they can even help with online research, making the move feel like a family project rather than something happening to them.

Familiar objects are comforting for children during transitions. Be it a favorite toy, blanket, or sippy cup, make sure these items travel with them rather than in moving boxes. Having these familiar items readily available offers a sense of stability during the upheaval of moving.

You can even involve your child in the game of “packing” for his or her favorite toy. This playful activity helps them feel involved in the process of change.

Older children, particularly those aged 10 and up, can benefit from learning about cultural adjustment. Explain that they might experience a range of emotions—excitement about new experiences, sadness, or anxiety about leaving familiar ones. Use simple charts or resources to show that these feelings are normal and temporary.

Help your child build a vocabulary of their feelings, and keep the communication lines open. If applicable, share your own struggles to help model healthy ways of coping-reinforcing they are not alone in the process.

Routines give children security in unfamiliar settings. Whether this is through bedtime routines, “Pizza Fridays,” or family game night, continuing these may provide children with some sense of stability in their new surroundings.

When the novelty of the move wears off, life will go back to normal. Engage your child in establishing new traditions like “Taco Tuesdays” or Sunday breakfast-for-dinner. Grocery shopping for those meals is an awesome way to experience local supermarkets and learn about new products while establishing new family traditions.

For families that move a lot, forming some lighthearted traditions related to moving might create a sense of stability. Leave a message, note, or drawings on the wall before repainting; or plan for the first night pizza as the welcome-to-your-new-house meal.

These events offer kids something positive they could actually look forward to upon a change in environment-a terrifying occasion is then something very pleasant to encounter.

Building relationships before a move overseas can ease the transition. Find other families with similarly aged children through online forums or social media at your destination city. Arrange playdates for the kids or coffee dates for yourself to ensure you and the kids have a support network from day one.

Joining school: When registering at a school, ask about special online forums or events for international parents. Many schools offer initiatives aimed at helping families connect and settle in.

Technology bridges the gap between old and new. Schedule regular video calls with family and friends to keep the continuity going. This helps children remember that their loved ones are still present in their lives, even from afar.

Before the move, let your children say their goodbyes to friends and familiar places. It would be nice to make a scrapbook-physical or digital-filled with photos and memories of their home country. This will keep the contact alive and give them something to refer back to for fond memories of their roots.

As parents, we often put our children’s adjustment over and above our own well-being. Understandable, but at a high cost of ignoring your emotional well-being, it only adds to the household’s tension. Children can feel it-if you’re anxious.

Create an atmosphere of calm in the house by making time for self-care. Be more aware of yourself, listen to yourself, ask for help when you need it. In this way, you are in a good position to attend to your children.

Moving abroad with kids can be challenging, but with preparation and thoughtfulness, it can also be a rewarding family adventure. By involving your children, maintaining familiar routines, and fostering connections, you’ll create an environment where everyone can thrive.

Looking for more support with your international move? The Expat Journey Program provides personalized coaching and resources to help families settle into their new life abroad. Visit www.expatjourneyprogram.com to learn more.

When you first think about moving abroad, you might envision exciting adventures, new friendships, and fresh opportunities. 

But what about the practicalities of settling in abroad? Achieving integration can be an essential step toward creating a life that feels both fulfilling and balanced in your new home.

This post dives into the core aspects of integration, offering insights and practical tips to help you thrive as you navigate life abroad.

At its heart, integration is about balance. It involves maintaining your connection to your original culture while actively participating in the culture of your host country. Unlike assimilation—which often means abandoning your cultural roots—integration encourages you to blend the best of both worlds.

According to intercultural psychologist John W. Berry, integration occurs when:

• You maintain a strong sense of your original culture (cultural maintenance).
• You actively engage with and embrace the host culture (participation).

This approach allows you to develop a sense of belonging while staying true to your identity—a key ingredient for thriving while living abroad.

Integration is more than a buzzword; it’s a foundation for personal and emotional well-being in your new environment. 

Here’s why it matters:

1. Reducing Culture Shock: By learning and adopting aspects of your host culture, you’ll minimize the disorientation often experienced when moving overseas. Familiarity helps make the foreign feel less intimidating.

    

2. Enhancing Your Well-Being: Research shows that integration contributes to happiness and satisfaction. Feeling connected to both your roots and your new environment creates a sense of balance.

    

3. Strengthening Family Connections: If you’ve moved with family, integration can provide a shared framework for understanding and supporting one another during the adjustment process.

Managing Expectations: While moving to Europe or elsewhere might feel like a dream come true, integration helps ground that vision in reality. It shows you the beauty and challenges of your new life abroad.

Achieving integration requires intentionality. The Observe, Act, Reflect (OAR) methodology provides a simple yet effective framework to help you navigate this process.

• Observe: Take time to learn how locals live. How do they greet one another? What are their habits at the market, public transportation, or social gatherings? Observing outward behaviors and reflecting on your emotions is the first step toward understanding your host culture.

• Act: Once you’ve gathered insights, start engaging. Attend cultural events, try local cuisine, and practice the language. Begin with smaller, more comfortable steps, and gradually expand your efforts.

Reflect: Regularly assess your integration journey. What’s working well? What challenges are you facing? Reflection helps you fine-tune your approach and stay aligned with your goals.

• Be Patient: Integration doesn’t happen overnight. Allow yourself time to adjust, learn, and grow.
• Ask Questions: Don’t hesitate to seek guidance from locals or other expats. Asking questions is far better than making assumptions.
• Stay Connected to Your Roots: Maintaining traditions from your original culture can provide comfort and stability as you adapt to life abroad.
• Embrace a Growth Mindset: Mistakes are part of the process. Each one is an opportunity to learn and grow.

Integration is an ongoing process that requires effort, curiosity, and a willingness to step out of your comfort zone. By embracing both your original culture and the culture of your host country, you’ll find the balance that makes living abroad a truly enriching experience.

If you’re looking for more personalized guidance, tools, and resources to support your expat journey, join the Expat Journey Program today! Let us help you settle in and thrive in your new life abroad.

Moving abroad is an exciting journey filled with the promise of new opportunities and experiences. However, it can also come with challenges, especially when it comes to feeling at home in your new environment. 

Integration is often one of the most critical aspects of adjusting to life abroad. 

But what does it really mean, and how can you achieve it?

Whether you’re preparing for a move or have already settled overseas, understanding integration can make all the difference in easing your transition and helping you thrive.

Integration is often misunderstood as fully adopting the culture of your host country. In reality, it’s about balance. It involves maintaining a connection to your original culture while embracing the customs and practices of your new home.

John W. Berry, a renowned intercultural psychologist, defines integration as actively participating in your host culture while preserving your cultural identity. 

This approach contrasts with assimilation, where one fully adopts the new culture at the expense of their original one, or separation, where one avoids engaging with the host culture entirely.

Integration offers numerous benefits for expats and their families. First, it helps reduce the culture shock that many experience when moving abroad. By understanding the local way of life, unfamiliar situations become less intimidating, making it easier to navigate daily challenges.

Beyond reducing culture shock, integration also improves your overall well-being. Studies show that expats who feel integrated are happier and more fulfilled. A strong sense of belonging can make all the difference in your life abroad.

For families, integration can be particularly helpful. Family members often adjust at different rates, and having a framework for integration can provide shared understanding and support. It also helps adjust expectations, grounding your dream life abroad in a more realistic and sustainable perspective.

One practical way to approach integration is through the OAR methodology: Observe, Act, Reflect. This simple three-step process creates a feedback loop to help you navigate your journey.

1. Observe: Before diving into new experiences, take the time to watch and learn. How do locals interact at the grocery store, at restaurants, or on public transport? Understanding these small details can make larger cultural shifts feel less daunting. Pay attention to your emotions during this process—do certain situations excite you or make you uncomfortable?

2. Act: Start small. Try a local dish, attend a cultural event, or practice simple phrases in the local language. These small actions build confidence and ease your transition into bigger adjustments. Remember to maintain connections with old friends and family for emotional support during this phase.

Reflect: Take time to think about your experiences. What worked well? What felt challenging? Reflection helps you identify areas for improvement and keeps you focused on your goals. Write down your thoughts and revisit them as you progress.

• Don’t Take Things Personally: Cultural differences can lead to misunderstandings. People’s behaviors often reflect their cultural norms, not their feelings toward you.
• Ask Questions: It’s better to clarify than to assume. Asking questions shows curiosity and helps you avoid unnecessary mistakes.
• Maintain a Growth Mindset: Mistakes are inevitable, but each one is an opportunity to learn and grow. Stay open to adapting and adjusting your approach.

Integration is a journey, not a destination. It’s about finding the balance that feels right for you and your family while respecting the culture of your new home. By observing, acting, and reflecting, you can navigate the complexities of settling in abroad with confidence and ease.

Remember, it’s okay to take your time. Your path to integration doesn’t need to look like anyone else’s—it just needs to work for you.

Looking for more guidance on moving abroad? 

Join the Expat Journey Program, where youu’ll find the roadmap to your best life abroad and personalized support to make your transition smoother and more fulfilling.

Moving abroad is an exciting adventure, but let’s face it—managing the endless decisions, tasks, and logistics can feel overwhelming. From figuring out what to pack to navigating visa applications, it’s easy to lose sight of why you started this journey in the first place. 

Thankfully, with the right mindset and productivity tools, you can take control of the chaos and make your move smoother.

Here’s how to manage overwhelm and stay on track when planning your life abroad.

Overwhelm during a move abroad is almost inevitable. Even if you plan years in advance, the crucial decisions—often life-changing ones—tend to pile up closer to your moving date. Factors like uncertain timelines, fluctuating costs, and countless to-do lists can cloud your judgment and leave you stressed.

But managing this overwhelm is vital. Staying organized, both mentally and practically, reduces stress, saves time and money, and helps you feel more in control. When you handle these challenges effectively, you’re building resilience for life abroad—a skill that will serve you long after the move.

Balancing mindset (the “yin”) with practical action (the “yang”) is key to managing your move. A clear vision and positive mindset can motivate you, but without actionable steps, you won’t make progress. On the flip side, having a perfect checklist won’t help if your mindset isn’t aligned with your goals. Start by clarifying your “why” (reasons for moving) and “what for“ (the purpose of your move). For example:

• Why: “I want to leave behind stress from my current job.”
• What For: “I want to feel more connected to nature and spend more time with my family.”

By focusing on your purpose, you create a roadmap that aligns with your long-term goals. And when those moments of doubt creep in, revisiting your purpose can re-center you.

A vision board is a powerful tool to help you articulate your goals visually. It serves as a reminder of the life you’re creating—not just the move itself. Here’s how to create one:

1. Identify recurring themes: Write down the words or ideas that resonate when you think about your life abroad.
2. Search for images: Use platforms like Googe images to find images that reflect your goals.
3. Build your board: Arrange these images digitally or on paper, combining personal and family goals if you’re moving with others.
4. Keep it handy: Use your vision board as a calming anchor during stressful moments. It’s a visual reminder of why you’re making this big change.

Staying organized is essential to reducing overwhelm. Here are practical steps to streamline your tasks:

• Use a Supercharged To-Do List: Break tasks into manageable pieces, categorize them, and assign stress levels to prioritize what matters most.
• Apply the Eisenhower Matrix: Classify tasks based on urgency and importance:
  • Urgent & Important: Do these immediately.
  • Important but Not Urgent: Schedule them.
  • Urgent but Not Important: Delegate these tasks to others.
  • Neither Urgent nor Important: Eliminate them.
• Declutter Your Workspace: Whether physical or digital, clutter can heighten stress. Keep all documents and research in one place, such as a dedicated folder or notebook.
• Delegate Whenever Possible: Ask for help from family, hire professionals, or enlist friends to lighten your load.
• Take Breaks: Moving abroad is a marathon, not a sprint. Rest is vital to maintain focus and avoid burnout.

Managing overwhelm when moving abroad is about striking a balance between mindset and action. By focusing on your purpose, staying organized, and celebrating milestones, you can transform what feels like chaos into a structured, manageable process. Remember, the goal isn’t just to move—it’s to thrive in your new life abroad.

Need help navigating the details? The Expat Journey Program offers tools, support, and resources to make your move smoother and more rewarding. Join today and take the stress out of settling abroad.