Cultural Adjustment

Feeling out of place is normal. Adapting is possible.
Almost everyone experiences cultural adjustment, or “culture shock,” at some point abroad. It’s a normal part of learning to live in a new environment. With time, support, and reflection, most students find their groove and grow in ways they never imagined.

Cultural Adjustment Curve

Most students go through several emotional phases abroad:

  1. Pre-Departure Excitement – Nervous anticipation.
  2. Arrival Buzz– Everything feels new and exciting.
  3. Frustration– Culture clash, homesickness, irritability.
  4. Adaptation – You gain confidence, comfort, and perspective.
  5. Integration– You feel connected and can navigate cultural differences more easily.

These phases are not linear. It's okay to bounce between them!

  1. STEP 1

    Before You Go: Prepare for Highs & Lows

    • Set realistic expectations. Life abroad includes great moments and hard days.
    • Avoid comparison. Social media highlights don’t reflect daily life. Your journey will be unique.
    • Know your “why.” Reflect on your goals and values before you go. This helps you stay grounded during challenging days.

  2. STEP 2

    Once You're Abroad: Coping Tools & Tips

    • Expect disorientation. It’s normal to feel anxious or confused as you learn new routines.
    • Notice what you miss. Missing small comforts (like late-night food runs) is part of the process.
    • Talk it out. Stay connected with others: staff, peers, or a counselor if you're struggling.

  3. STEP 3

    Reverse Culture Shock: Coming Home

    Returning can be just as disorienting as going abroad:
    • Reflect on your growth. You may see home differently now.
    • Be patient with others. They may not fully grasp your experience.
    • Stay globally connected. Volunteer, join cultural orgs, or plan your next international opportunity.
    • Set new goals. How will you use your new skills and insights?
    • Check out the Past Participants page for resources and suggested ways to continue to engage with your study abroad experience.

Be a Resilient Traveler

Resilience is your ability to bounce back and adapt. Here’s how:

Self-Awareness
  • Keep a journal: This helps you keep a sense of perspective and offers an opportunity to vent feelings without having to tell others.
  • Stay present. Avoid over-focusing on life back home!

Self-Regulation

  • Stick to routines: eat, sleep and move regularly. Resist the temptation to withdraw. Physical exercise is often the best medicine for anxiety and will help burn off frustration.
  • Stay active and explore - don’t isolate yourself.Engage in hobbies or activities and meet locals with similar interests.
Flexible Thinking
  • Embrace the challenge zone: try new things!
  • Understand that “different” doesn’t mean “wrong”
  • Remember, all of this is temporary: Keep reminding yourself you will get through this. It’s normal to have both highs and lows while abroad. Not every moment will look like a highlight reel. In the end, satisfaction that you have adjusted to a new culture will be its own reward!
Connection
  • Build a support network abroad
  • Talk to locals, staff, and fellow students

Resources for Wellbeing Abroad & After Your Return

Apps

  • - a free app with extensive options to help with sleep, anxiety and stress
  • - a free app for well-being podcasts and meditations
  • - an app for meditation, sleep, stress and mindfulness that includes a 14-day free trial and special student rate
  • - an app to aid with sleep, anxiety and focus that includes a 7-day free trial
  • – includes a 7-day free trial

Podcasts

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Disclaimer: This page is provided for informational purposes only and does not constitute an endorsement by the Թ of Colorado Boulder or Education Abroad. CU Boulder Education Abroad is not an agent for these organizations.