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.