ICA

Culture shock

Living in a foreign culture is often an experience we eagerly anticipate, full of excitement and enthusiasm for what lies ahead. However, despite our expectations, we may find ourselves unprepared for the depth of the cultural differences we encounter. Culture shock is a very real and common phenomenon, affecting almost all international students in some form as they adjust to life in a new environment.

In your home country, you developed certain automatic responses and ways of interacting that likely served you well there. However, when you arrive in New Zealand, these familiar ways of responding may not always apply. Upon arrival, it’s common to experience a period of euphoria, often called the “honeymoon phase.” During this time, everything feels new and exciting, and it can seem as though each day brings fresh discoveries. However, once you begin settling into the routines of study and daily life, you may find these initial feelings replaced by frustration, loneliness, or uneasiness. Recognize that these feelings are natural—they’re simply a part of adapting to a new culture.

As time goes on, you may feel disoriented, as if you lack a sense of direction. You might feel uncertain about what to do or how to navigate the social norms of New Zealand. Things that once seemed instinctual may suddenly feel foreign, and behaviours that were once routine may no longer fit with your new surroundings. This can feel like an internal struggle between the familiar ways of doing things and the norms of your new cultural environment.

During this process, you may experience symptoms of culture shock in different ways. It’s possible to feel isolated or frustrated, homesick for the comfort of your familiar surroundings, or even irritated with aspects of your new home. You might feel overly reliant on people from your own country, as they provide a sense of familiarity, and sometimes you may even question your decision to come to New Zealand.

These experiences vary from person to person, with everyone encountering these challenges with different levels of intensity. It’s crucial to understand that culture shock is a normal, temporary phase in the journey of cultural adaptation. By recognizing and acknowledging these feelings, you’re taking the first steps toward adjusting and finding your place within your new environment. Embracing this process can ultimately make your experience abroad richer and more rewarding.

Ways to cope with culture shock

• Acknowledge that experiencing culture shock is a universal part of adaptation. It’s natural to feel out of place when you arrive in a new country, regardless of your background.
• Be patient with yourself. Adapting to a new culture takes time, and you shouldn’t expect to feel at home right away. Take things one step at a time, and don’t be too hard on yourself if it feels overwhelming.
• Keep a journal. Writing down your thoughts and experiences can help you reflect on how far you’ve come. By revisiting your early entries later, you’ll likely see a positive progression.
• Seek out others who have been through cultural adaptation. Talking to people who have experienced a similar journey can give you valuable insights and encouragement.
• Stay open-minded. Remember that New Zealand is a unique place with its own customs and social norms. Locals may act in ways that seem unfamiliar or even rude by your own cultural standards but try to avoid judging them by the norms from your home country. Cultivate curiosity instead of assuming certain behaviours are negative.
• Stay engaged and active. Find ways to keep your mind busy with studies, hobbies, and exploring your new surroundings. A full schedule can help ease feelings of isolation.
• Balance time with people from your home country and others. Spending time with other students from your country can provide a sense of familiarity and support, which is essential. At the same time, connecting with students from other countries and locals will broaden your experience and help you better understand New Zealand’s culture.
• Maintain a positive outlook. Try to focus on the benefits of your time in New Zealand, from personal growth to new experiences and friendships. Remind yourself why you chose this journey.
• Exercise or find a hobby you enjoy. Physical activities and hobbies can help relieve stress and keep you motivated. Consider joining a sports club, taking up hiking, or exploring New Zealand’s natural beauty.
• Set small goals and track your progress. Adaptation is a process, and recognizing little achievements will build your confidence and sense of belonging.
• Join activities beyond your studies. Engaging in activities with other students, both local and international, can help you feel more connected. Consider joining a student group, volunteer organization, or club.

As you begin to understand New Zealand’s culture, you’ll feel less disoriented and more empowered to navigate this new environment. New Zealand culture, like all cultures, has both positive and challenging aspects. Remember, there is always someone or some service available to help you adjust, whether it’s a school counsellor, a cultural advisor, or a friendly peer.

Coping with homesickness

Coping with homesickness is a common experience, especially when you’re far from home, studying, and beginning a new life in a different country. While the excitement of the move, the novelty of new surroundings, and the chance to meet new people can be thrilling, these changes can also bring a sense of anxiety. It’s natural to feel homesick, often in the weeks leading up to your departure, in those first few days or weeks after arriving, or even later—perhaps around a birthday or during a significant event back home. Some may even experience it unexpectedly, such as at the start of a second year. When away from home, challenges can feel more difficult, but it’s important to remember that feeling homesick is entirely normal.

To help cope with homesickness, consider the following approaches:

• Share your feelings with someone you trust. If you haven’t yet made close friends, try speaking with a teacher, tutor, nurse, chaplain, or counsellor at your school or university. They can often provide understanding and support, which can be comforting in times of loneliness.
• Remind yourself that others may be experiencing similar feelings. It’s easy to assume that others are doing just fine, but many are going through the same adjustments. You are not alone in this experience.
• Keep in touch with loved ones back home. Regular contact, whether through emails, phone calls, or letters, can provide a strong sense of connection. Be open about how you’re feeling and let them know you’d love to hear from them as well.
• Take care of your physical health. Make sure you’re getting enough sleep and eating nutritious food. Physical well-being can have a significant impact on emotional resilience.
• Give yourself time to adapt. Don’t put pressure on yourself to get everything right immediately. Adjusting to a new environment is a gradual process, and it’s okay to learn from any missteps along the way.
• Avoid making major decisions in a rush. If you’re struggling, try to give yourself time before making significant decisions, such as whether to stay or leave.
• Set realistic expectations. Both about student life and yourself. It’s perfectly normal to feel overwhelmed sometimes, but by seeking new opportunities and involving yourself in enjoyable activities, you’ll find ways to make the most of your experience. Early in the academic year, clubs and groups welcome new members, and there’s a good chance you’ll meet others who are just as new to the area as you are.
• Seek support if studying becomes challenging. Talk to your teacher, advisor, or student support services. They may offer guidance on study and time management skills, which can ease your academic load.
• Explore your surroundings. Familiarizing yourself with your neighbourhood or town can help it feel more like home, giving you a sense of belonging.
• Write down your experiences. A diary can be a great outlet to process your thoughts and emotions and look back on your progress over time.
• Stay active and engaged. Don’t wait for homesickness to fade on its own. Try out new activities and keep yourself involved in your new community.

Sometimes, homesickness can manifest in physical symptoms like headaches, fatigue, or a lack of motivation. If these feelings start to interfere with your daily life, it’s a good idea to reach out for professional support through a doctor or counsellor at your educational institution. Adjusting to a new environment takes time and patience, but with support and small, proactive steps, it’s possible to build a fulfilling life in your new home away from home.

National helplines

If you or someone you care about are in immediate physical danger to themselves or others, call 111. For more information see mentalhealth.org.nz in-crisis.

Need to talk? Free call or text 1737 any time for support from a trained counsellor

Lifeline – 0800 543 354 (0800 LIFELINE) or free text 4357 (HELP)

Suicide Crisis Helpline – 0508 828 865 (0508 TAUTOKO)

Youthline – 0800 376 633, free text 234 or email or online chat

What's Up? – free call 0800 942 8787 or online chat from 11am to 11pm

For more support

https://mhaw.nz/support/

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