Cultural training is often seen as an essential step in preparing for life in a new country. While it can provide valuable insights, relying solely on it can leave you feeling unprepared for the complexities of adjusting to a new culture.

When I did my Masters in Intercultural Psychology and coaching certification, I realized there was a huge difference between what we know intellectually and how we behave and feel. 

That’s why I started to think about how cultural training can be misused. So I decided to write this article to address this. I’ll share why cultural training isn’t enough, how to use it effectively, and what to do to truly ease your transition.

Cultural training is often seen as a key to navigating life in a new country, but it has its limitations. One significant challenge is that such training often relies on generalizations. 

Cultures are incredibly diverse and complex, and while training can provide useful guidelines, it frequently oversimplifies. This approach risks missing the nuances of individual behaviors and regional differences that define how people truly interact.

Another limitation is its lack of focus on emotional responses. Understanding that a culture may have a different approach to punctuality, for example, doesn’t necessarily make it easier to adapt emotionally. I recall a client who felt deeply frustrated by the relaxed attitude toward timeliness in his new country, even though he intellectually understood and accepted it as part of the culture. Emotional adaptation often requires more than just knowing the facts—it demands empathy, patience, and personal growth.

Perhaps the most critical shortfall is that cultural training doesn’t always translate into behavioral change. Learning about cultural differences is one thing, but effectively adjusting your actions and reactions to align with those differences is another. Adapting takes practice, self-awareness, and sometimes stepping far outside your comfort zone. Without these efforts, knowledge alone can fall short of fostering true integration.

Cultural training has its value, but it’s only the starting point. The real journey involves not just learning about other cultures, but also addressing emotional barriers and taking deliberate steps to change how you interact with the world around you.

Although cultural training has its limitations, it can still be a valuable tool when used correctly. Think of it as the foundation for understanding a new culture rather than a complete solution. Use it to:

• Gain basic knowledge about social norms and etiquette.
• Identify potential challenges or cultural mismatches.
• Start building an understanding of the values that shape the culture.

However, cultural training should be combined with other strategies to foster genuine adaptation.

To truly adapt to a new culture, you need to go beyond knowledge and engage in a more mindful and experiential process. Here’s a three-step approach that I created to help you navigate cultural differences:

1. Observe
   Start by observing how things are done in your new culture. If you haven’t moved yet, read about the culture, watch videos, or talk to people who have lived there. Once you’ve arrived, pay attention to daily interactions, traditions, and behaviors. Try to observe with an open mind, setting aside your own cultural biases as much as possible.

2. Act
   Step out of your comfort zone and engage with the culture. Make friends, try the local food, and practice the language. By immersing yourself in these experiences, you’ll discover what resonates with you and what doesn’t. Interaction allows you to learn through lived experiences rather than second-hand knowledge.

3. Reflect
   After your interactions, take time to reflect on your experiences. Ask yourself:

• What felt positive or enjoyable?
• What made you uncomfortable or frustrated?
• How did your expectations align with reality?

Reflection helps you identify your own cultural biases and adapt your behavior or mindset for future interactions.

This process of observing, acting, and reflecting creates a cycle of continuous learning, helping you navigate cultural differences in a more personalized and meaningful way.

While cultural training provides a helpful introduction to a new culture, it’s not a substitute for mindful engagement. Real adaptation requires experiencing the culture firsthand, reflecting on your reactions, and gradually integrating what works for you into your daily life. By combining the knowledge gained from cultural training with this experiential approach, you’ll build the skills and confidence needed to thrive in your new environment.

Looking for support on your move and life abroad? The Expat Journey Program offers a comprehensive approach to preparing for your move and adapting to a new culture. Check it out here: www.expatjourneyprogram.com.

Preparing for a move abroad is an exciting journey, but it can also feel overwhelming. I’ve moved more times than I can count and every single time I found myself overwhelmed, and many times by things I thought I had totally mastered!

Beyond the practicalities of visas, housing, and logistics, there are emotional and mental preparations that can make or break your experience. Based on my own expat journey and insights from working with clients for almost a decade, here are three essential things every expat needs to know before making the leap.

Understanding why you want to move is important, but it’s only the beginning. To truly prepare for a successful transition, you need to dig deeper and define your what for. This goes beyond simply listing reasons for leaving and focuses on what you want to achieve with this move. Ask yourself:

• What are my goals for this new chapter?
• How does this move align with my long-term vision?
• What do I want to accomplish personally and professionally?

Knowing your what for helps you stay focused and motivated when challenges arise. It serves as your guiding star, reminding you of the purpose behind your decision and helping you make choices that align with your bigger picture.

I have a video that can help you tap into your ‘what for’, you can check it out here.

One of the most disorienting aspects of moving abroad is how much changes—your surroundings, the language, the food, and even small daily habits. To maintain a sense of stability amid the chaos, establish routines as quickly as possible.

Simple habits like waking up and going to bed at the same time, drinking water regularly, and taking breaks during the day can help ground you. These routines create a sense of normalcy and provide structure when everything else feels unfamiliar. They also contribute to a healthier lifestyle, giving you the energy and resilience to adapt to your new environment.

These routines are especially important when moving with kids. If they practice a sport, or play an instrument, make sure they engage in this activity as soon as possible.

Loneliness is one of the most common challenges expats face, and it often stems from unrealistic expectations about how quickly you’ll build a social network. Friendships take time and effort, especially in a new cultural context. Be patient with yourself and others.

Understand that the deep, meaningful friendships you’re used to may not form overnight. Think about how long it took to build your existing friendships—they likely developed over years, not weeks. Start by taking small steps, such as joining local groups, attending events, or participating in activities that align with your interests. Don’t take rejection or slow progress personally; making friends is a gradual process that requires persistence and an open mind.

Having a strategy to make friends is crucial for this new phase and start connecting with people in advance. Use social media, online courses or even international parents’ groups if you have kids going to an international school. By starting early, you’ll get an excellent headstart when you arrive and already have some meaningful connections to help you.

Moving abroad is a life-changing decision that comes with incredible opportunities and challenges. By clarifying your what for, establishing routines, and approaching social connections with patience, you’ll set yourself up for a smoother and more fulfilling transition.

Imagine having a community of likeminded people who know what you’re going through! 

In the Expat Journey Program you’ll find a pre-move roadmap and a welcoming community that will make the overwhelm feel like a distant memory! Join us here.

Settling into a new country is an exciting adventure, but creating a space that feels like home takes time and effort. Your home will be where you recharge, process new experiences, and find comfort amid the challenges of adjusting to life abroad. Here are some tips to make your new place feel like home, no matter where you are.

When packing for your move, set aside a few items that hold personal significance, such as:

• Family photos
• A favorite mug or pillow
• Artwork or books that evoke positive memories

Keeping these objects in your new space creates a sense of familiarity and grounding. They serve as reminders of the comfort and joy from your previous home, helping you settle in more easily.

If you’re moving with family or a partner, ensure everyone feels involved in making the new space cozy. Encourage each person to bring or choose something meaningful to them—whether it’s a piece of décor, a favorite scent, or a beloved item from home. By incorporating everyone’s preferences, your new home will feel welcoming for all.

Creating a home isn’t about expensive furniture or flawless design; it’s about meaningful details that resonate with you. Reflect on what makes a space feel comfortable and joyful:

• Colors: Choose shades that bring you happiness and calm.
• Scents: Incorporate smells that evoke fond memories, like candles or essential oils. For instance, one client used cinnamon-scented candles to replicate the comforting scent of her grandmother’s home.
• Textures: Add cozy blankets or soft cushions for warmth.
• Foods and Drinks: Stock your kitchen with flavors that remind you of good times.

These small, thoughtful touches can transform your space into a personal sanctuary.

Adjusting to a new culture, language, and lifestyle can be mentally draining. Your home should be a haven—a place where you can recharge and feel at peace. By surrounding yourself with meaningful objects, colors, and scents, you’ll create a supportive environment that helps you adapt to your new life.

Looking for support on your move and life abroad? The Expat Journey Program is an all-in-one resource to make your move and life abroad a breeze. Check it out here: www.expatjourneyprogram.com.

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.