Coping with COVID Culture Shock
Travel and learning about new cultures is a passion of mine. Before I became a psychologist I seriously considered Internal Development work. I have been fortunate to have travelled, studied and volunteered in many countries. From short trips to longer stays. (My longest haul away was close to a year in India and Nepal. I have also spent 4 months backpacking in South East Asia and a summer semester studying in West Africa. Along with shorter stays across North America).
I was previously employed as International Student Counsellor with the University of Calgary. Part of my role was to help educate and support international students who were adjusting to a new country and culture.
We are all or have experienced various states of culture shock since COVID hit Canada in early March. We are almost 6 months into a ‘new normal’ and our sense of day to day reality and culture has changed. Unlike planning a trip we did not sign up for this journey. Nor did we have time to prepare or anticipate how these changes would likely impact us.
* Note: (Please keep in mind that I am not implying that the adjustment to life during COVID-19 is not fully encompassed by the culture shock model. There are nuances within stages of natural disaster recovery and within a pandemic of this magnitude. Many of the signs and symptoms below may also be better explained by adjustment to living in a pandemic or other factors. The culture shock model is only one lens from which to view our current collective experience. Take what is helpful and leave what does not fit given your unique experience and risk factors.)
What is culture shock?
Culture shock is a normal and natural reaction to spending extended periods in a new country or culture. It is feeling like an outsider with new cultural cues such as langue, customs and gestures. It is characterized by different stages, includes a period of feeling of not belonging and eventual adjustment and integration. Experiences of culture shock make you recognize differences in your home culture and new culture. Culture shock has been compared to “feeling like a fish out of water”.
When spending extended time periods in a new country or culture everyone is impacted by culture shock at some point. It is a normal and natural reaction; it is not mental illness in itself. The impact varies from person to person.
Symptoms can include:
Depressive Symptoms:
Sleeping a lot/more than normal, tiring easily
Lack of motivation to do things you used to enjoy (that you are able to do within confines of physical distancing measures)
Inability to complete tasks
Feelings isolated or helpless
Feeling vulnerable
Wanting to “veg out” after work or commitments
Withdrawal
Anxious Symptoms:
A general, undefined sense of anxiety
Preoccupation with your health
Sense of dread
Excessive fear
Preoccupation with overall cleanliness
Inordinate concerns over safety
Hyper irritability
Irritation over minior frustrations
Inappropriate venting of anger
Blaming members of the other culture for your negative feelings
Assuming the worst about ambiguous interaction
Physical Symptoms:
Feeling ill
Feeling “off” with no apparent explanation
Body aches and pains, (sometimes when one resolves, another starts)
Sleep disturbances
Resurgence of chronic health issues
Adjustment Difficulties
Feeling like you have lost a sense of your identity
Boredom
Doubts about your ability to navigate this new experience
Longing to be back home (back to the ways things were)
Unduly criticizing local customs or ways of doing things (the ‘new’ ways, changes)
Negative feelings towards you host culture
Wanting to withdraw from the forgiven culture/people
Criticizing the local culture
Daydreaming about being somewhere else
Stereotyping “all ____ are_____”
Idealizing your home culture
Focusing your energy primary on relationships back home, with same culture friends
Self doubt
Feeling more shy or insecure than normal
Questioning long-help beliefs about religion, gender, morality or other core convictions
Feeling like you are an imposter
Questioning your ability to overcome adversity
Complaining most of the time about almost everything
Not trusting anybody
Building your own safe haven and staying indoors
It is important to not that Culture shock is not all negative. It can also lead to increased self awareness and a feeling of personal growth.
As we are settling into this phase of recovery, it is becoming clear that we are not going back to the way things were any time soon. We can expect to all experience culture shock during this journey. There are steps we can take to help cope with experiences of culture shock.
Tips for Coping with Culture Shock:
Practice self care: eat well, exercise, sleep.
Limit alcohol/substance consumption
Admit that culture shock impacts exist. It is a normal and natural reaction. It is not a sing of weakness.
Allow yourself to acknowledge uncomfortable feelings such as feeling tense, anxious or confused.
Keep a journal to express your thoughts and feelings
Get involved in some aspect of the new culture. Being an interested student and focusing on growth can help, (focus on something you can control and learn)
Get familiar with the new culture, travel. (This may mean taking step that feel safe for you to get out into the world again, even if it is just sitting out on your deck, physically distant meet ups with family or friends or taking day trip)
Learn the rules of living in the new culture: try to understand why and how the local people act the way they do. New behaviours and customs, although they may be different from your own and neither better or worse than what you are used to. When visiting a new country this includes learning the new langue and customs. (For us, this may mean adjusting to new customs and regulations when out in public spaces).
Build and maintain healthy relationships. In international work this means keeping contact with those back home and developing new relationships in the host culture. (This may mean maintaining existing relationships and making effort to foster new connections. Whether online or in person).
Do something that reminds you of life back ‘home’. This could be taking a break from COVID news or talk about the virus and enjoying your day (within the confines of physical distancing)
