After a cultural exchange experience, many people experience what is called “reverse culture shock”. This process involves readjusting to life at home after living in a different country. Often, the biggest challenge is thought to be adapting to a new culture, but returning home can present its own challenges.
After spending time abroad, you’ve likely formed deep connections with people, places and customs. Upon your return, you may experience an emotional roller coaster, where feelings of sadness and nostalgia coexist with the happiness of reuniting with friends and family.
Stages of reverse culture shock
The process of culture shock, coined by Canadian anthropologist Kalervo Oberg in 1961, goes through several identified psychological stages. These stages help to better understand the experience of return:
1.Farewell Phase: this first stage begins with the preparation for the return home. It involves the farewell ritual and making decisions about what will be left behind and what will be taken home.
Honeymoon: the second stage is known as the “honeymoon”, where the excitement of reuniting with family, friends and the places you missed fills your heart. The first few weeks can be very satisfying and joyful, but…
Disillusionment: Next comes the disillusionment stage, where the negative consequences of culture shock set in. Re-establishing a routine after the initial excitement can be overwhelming. It is common to feel out of place, irritated or lonely, and feelings of uncertainty and insomnia may arise. This is where reverse culture shock is felt most acutely.
Adjustment and Integration: Finally, the adjustment stage involves reintegration into everyday life. Over time, people stop longing for their host country and begin to focus on the new personal and professional challenges that arise in their home environment. This phase can contextualize significant personal growth.
Common Reverse Culture Shock Scenarios
Cultural disconnect: What was once familiar may seem strange. Customs and social norms that you did without thinking may seem different after your new experiences.
Change in personal relationships: You may find that your friends and family do not fully understand what you experienced. As you share your experiences, you will sometimes find that those who have not experienced something similar struggle to understand what you have really felt.
3. Homesickness: Missing aspects of life in the country where you were, from the food to new friendships, is normal and can affect your adjustment.
4. Expectation overload: The pressure to share your stories and learning may increase, but not everyone can relate to your experiences.
Tips to facilitate the return home
Keep a journal: Keeping a record of your thoughts and emotions can be an effective way to process what you are feeling and clarify your thoughts at the end of the day.
Keep in touch with friends abroad: use social networks and video calls to maintain connections with the people you left behind. These relationships are valuable and will help you feel less isolated.
Look for activities related to your experience: If you took up a sport, played an instrument or participated in a club during your stay, try to find something similar in your home country. This will help you maintain your interests and feel connected to the culture you enjoyed.
Take time for self-reflection: reflect on what you have learned and how your perspective has changed. Use these changes to improve your daily life and develop new skills.
Be patient with yourself and others: Adjustment takes time. Allow yourself to feel and process your emotions, and remember that your loved ones may not fully understand the magnitude of your experience.
Organize your next exchange: once you understand the impact of culture shock, consider planning your next adventure. Travel and exchanges can be addictive; each new trip is an opportunity for learning and enriching experiences.
Reverse culture shock represents both a challenge and an opportunity for personal growth.
Remember that even if you share your experiences with friends and family, it may be difficult for them to fully understand what you went through. Be patient with yourself and with them during this process.
Overcoming both culture shock and reverse culture shock will not only enrich your life, but will allow you to develop greater empathy for people from different cultures.
Welcome back home and to your next adventures!
