Culture shock: what to expect in your first year in the U.S.

Step 1 — Know what culture shock is before it hits

Ohio State University’s Office of International Affairs describes culture shock as “the natural and expected period of frustration, confusion and negative feelings toward the new culture that many people undergo when they move from one culture to another” (Ohio State). It’s a common reaction to a big change, not a sign that you failed.

Settle In, a resource for newcomers developed with U.S. government funding, says the process is different for different people (Settle In). The Peace Corps, which prepares Americans to live in other countries, sees adjusting to a new culture as two transitions at once: to a new place and to a new job (Peace Corps). It suggests remembering earlier moves or job changes and what helped you then (Peace Corps).

If you’re coming to study: EducationUSA’s pre-departure orientations cover cultural differences, changes from your home environment and coping in a new cultural setting (EducationUSA). U.S. schools also run a special orientation for international students, and EducationUSA says to attend both that one and the regular one (EducationUSA). See also our guide to your first 30 days as an international student.

Step 2 — In the first months, expect ups and downs

Settle In describes four phases of cultural adjustment (Settle In):

1. Honeymoon: you feel excited and happy about your life in the U.S.
2. Culture shock: you feel worried and confused as you find your way in a new community.
3. Adjustment: you feel more stable, and everyday activities feel comfortable.
4. Mastery: you feel more comfortable with your new life; hard periods can still come, but you have a sense of belonging.

These phases are not a schedule. Their length and intensity differ, and you may go through a phase more than once or skip one (Settle In). The Peace Corps describes a similar cycle for its volunteers abroad, including a second round of culture shock a few months in, once they start living and working on their own (Peace Corps). It also notes that no two people’s experience is quite the same (Peace Corps).

Step 3 — Notice how it shows up for you

Culture shock doesn’t always look like sadness. Ohio State’s list of signals includes homesickness, unusual irritability, boredom, withdrawal, needing much more sleep, compulsive eating or drinking, stereotyping the new culture, not working as well as before, and physical aches (Ohio State).

Settle In adds that stress after a move can show up as poor sleep, headaches, stomach aches, fatigue, trouble concentrating, anxiety or feeling overwhelmed (Settle In). The Peace Corps mentions feeling that nothing is routine, and losing confidence while your language skills are still limited (Peace Corps).

These lists are not a diagnosis. They can help you name what you feel, and notice if it lasts or gets worse (see Step 7).

Step 4 — Look after your body and your day

Small habits help:

• Keep a sleep routine: go to bed and wake up at the same time, and avoid caffeine, spicy food and screens for at least two hours before bed (Settle In).
• Move your body: exercise, stretching or deep breathing help your body return to calm (Settle In).
• Take breaks from news from home: Settle In suggests a set amount of news time each day, none in the two hours before bed, and avoiding violent images (Settle In).
• Slow down: Ohio State suggests eating well, keeping a journal, enjoying quiet time, and turning “What if” into “What else” (Ohio State).

The Peace Corps also lists things to remind yourself of, such as “This will pass” and “It’s not just me” (Peace Corps).

Step 5 — Keep your culture while you learn the new one

Settle In’s tips for coping with culture shock include (Settle In):

• sharing your traditions: cooking meals from your culture, practicing your religion, playing music;
• learning English, to help you find a job, meet people and make friends; see our guide to learning English for free;
• finding connections through community events, sports or volunteering; our guide on building your circle has practical first steps;
• learning some U.S. social norms; see our guide to everyday life basics;
• being tolerant and respectful of people of other races, religious views and cultures.

Ohio State adds staying in touch with family and friends back home (Ohio State). And adjusting doesn’t mean giving up who you are: when local habits seem to clash with your values, the Peace Corps notes that “in many cases, it is not an either/or choice” (Peace Corps).

Step 6 — If you moved with family, expect everyone to adjust differently

Settle In notes that family dynamics may change (for example, children may adjust faster) and suggests being patient and talking openly and honestly with each other (Settle In).

Young children may not have words for their feelings. Signs of stress Settle In lists include trouble sleeping, going back to habits from a younger age, fear of being apart from a parent, new fears, and stomachaches or headaches (Settle In). It suggests time together, a routine for waking, meals and bedtime, and letting children talk about their feelings in their own way (Settle In).

Settle In says to contact your child’s doctor, teacher or counselor if their mood or behavior doesn’t improve or gets worse, if they have trouble regaining a skill they had, or if they talk about harming themselves or others (Settle In). For school, see enrolling your child in school.

Step 7 — Know when it’s more than culture shock

The National Institute of Mental Health (NIMH) offers a simple check:

• Milder feelings for less than 2 weeks, like feeling sad or stressed but still able to care for yourself and others: exercise, healthy food, 7–9 hours of sleep, time with loved ones and volunteering may help, and if they don’t, or things get worse, talk to a health care provider (NIMH).
• Stronger signs for 2 weeks or more, like feeling hopeless or worthless, losing interest in things you enjoy, or trouble getting through your day: NIMH says to seek professional help (NIMH).
• Thoughts of suicide or of hurting yourself: call or text 988 right away, and call 911 in life-threatening situations (NIMH).

Where to start. A primary care provider can do a first mental health check and refer you to a mental health professional (NIMH). Students can check their school’s health center, and workers can ask human resources about an Employee Assistance Program (EAP), which NIMH describes as a free and confidential service paid for by the company (NIMH). Our guide on where to get medical care explains clinics, costs and interpreters.

Talking about feelings may be handled differently where you come from. Settle In notes that in the U.S., many people see a therapist or counselor even without serious problems, and that providers and interpreters must keep what you share private unless they worry you might hurt yourself or someone else (Settle In).