international student counseling office

about culture shock

Most people experience some form of culture shock when going abroad and experiencing different food, customs, languages, and people. Culture shock is triggered by the anxiety resulting from being out of touch with familiar environments and social contacts. While some people experience no problems in settling in, other people experience significant stress.

Culture shock is not a disease and you can minimize its negative effects by learning in advance what you are likely to experience after your arrival. In the next section, we describe four stages commonly used to understand the process of cultural adjustment.

Cultural Adjustment Process

Stage 1: Honeymoon Phase

At first you are excited by the new environment and tend to focus on the positive aspects of your experience while downplaying some difficulties, occasional negative emotions and cultural differences that may exist.

Stage 2: Culture Shock

As cultural differences become more obvious, what previously seemed exciting is now frustrating. Mental fatigue may result from constantly trying to comprehend the new culture and language. Insignificant difficulties may get blown out of proportion and become major catastrophes. Frustration and sometimes a loss of self-confidence may result. You may feel isolated and become socially withdrawn. You may also seek security in familiar people and food.

Stage 3: Recovery

Everyday activities such as housing, shopping are no longer major problems. Although you may not yet be fluent in the new language, basic ideas and feelings in the second language can be expressed and an initial sense of control over the situation emerges. You may feel comfortable reasserting yourself.

Stage 4: Adjustment

By this time, you have experienced successes in negotiating a variety of social situations. You may have increased language skills and can accept many Japanese customs as a different way of being.  You feel comfortable with Japanese people and language. You may even feel a sense of belonging. You are now bicultural.

Note: Not everyone will go through the same stages of cultural adjustment.

Common Problems of Cultural Adjustment

Some researchers say that the negative reactions to culture shock most often happen between two and six months of living in a new culture. In reality, however, there will be individual differences in the duration and intensity of culture shock. Here are some of the common problems associated with cultural adjustment:

  • Depression
  • Overwhelming stress and anxiety
  • Sense of loss and identity confusion
  • Interpersonal problems due to cultural differences

In addition, problems may be expressed as physical symptoms such as headaches, fatigue, sleep problems, loss of appetite and digestive irregularities. You may also experience negative emotions such as anger over minor difficulties, confusion about values, loneliness, and insecurity.

Tips for Cultural Adjustment

While culture shock can be troublesome, studying abroad can be an enriching and life-changing experience. Here are some suggestions to reduce the strain of culture shock:

  • Be aware of your stress level and signs of culture shock. Normalize your struggle; you are neither strange nor alone to experience culture shock. Use your stress management strategies such as participating in physical and social activities, talking to people, etc. If you feel overwhelmed, talk to a counselor.
  • Get to know people and environment. The more you feel comfortable with your surroundings, the quicker you will adapt.
  • Read a local newspaper and become well informed with topical issues. You’ll be able to hold conversations with Japanese people and feel less like an outsider.
  • Do your best to improve your language skills; you can watch TV, take Japanese courses and join a conversation group like Language Corner (See the International Support Desk page). If you are unsure of your Japanese, remember that most Japanese people do not speak a foreign language and boost your self-confidence.
  • Get involved in social activities and stay connected. As you become socially active, your support network will expand. Take advantage of social events hosted for international students and Japanese students such as the International Exchange Parties, Sawakai, or Language Corner.
  • Ask questions about social customs and norms (e.g., dress code). If you are unsure, it is perfectly fine to ask people you feel comfortable asking. Some Japanese people are very interested in learning about other countries, so it might become a mutual exchange.
  • Keep in touch with your own culture. Maintaining connections with your family and friends can help you feel more grounded and secure in a new environment. The International Student Support Desk can be a great resource to find out, for instance, where the nearest temples are or where you can buy cooking ingredients in your country.
  • Reflect on situations irritate or confuse you the most. You may be misinterpreting people’s behavior or intention because of the cultural difference or language barrier. Placing behavior in the cultural context is often helpful.

International Student Counseling Office TOP Useful Resources

Become a peer supporter

Hokkaido University takes applications for peer supporters at designated times throughout the year. Peer supporters are paid part-time staff (administrative assistant) of the university. Check out the peer support unit web site or come to the Center for more information.

Thinking about visiting us?

If you would like to make a counseling appointment, please call us, email us, or even just drop by in person. Students with appointments are given priority, so we recommend making an appointment.