Starting university in a new culture or environment can be an exciting experience, but it can also take some time to get used to. Differences in culture, language, routines and ways of life may feel unfamiliar at first. This is sometimes known as culture shock.

These feelings are a common part of adjusting to change and can take time to settle. Understanding what you’re experiencing and finding ways to feel more comfortable in your new environment can help.

Why do I feel this way

Moving to a new culture can sometimes cause feelings of confusion, discomfort or anxiety. You may be adjusting to different social norms, language, food, traditions or ways of communicating. Changes to your usual routines, alongside the demands of your studies, can also affect how you feel.

There are several stages that are often associated with culture shock. However, not everyone will experience all of these stages, and you may move between them or experience them in a different order.

Stages of culture shock can include:

• Honeymoon stage: You may initially feel excited and curious about your new environment, enjoying new experiences and discovering differences from what you are used to
  
• Negotiation stage: As the excitement settles, differences may start to feel more challenging, at this point you might experience frustration, homesickness, anxiety, confusion or loneliness
  
• Adjustment stage: Over time, you may begin to feel more comfortable and confident in your new environment, You can start to develop new routines, build connections and find ways to manage challenges
  
• Adaptation stage: You may become more familiar with your surroundings and feel increasingly comfortable navigating your new environment, you may also develop a greater understanding and appreciation of cultural differences

It is not unusual to experience sadness, frustration or feelings of isolation while adjusting to a new environment. These feelings can be a normal part of adapting to change, and support is available if they begin to affect your wellbeing or studies.

What can I do to help

Remember that culture shock is a normal experience and is part of adapting to a new environment. It can take time to adjust, and the feelings you’re experiencing often become easier as you become more familiar with your surroundings.

If you’re feeling overwhelmed by your surroundings or finding culture shock difficult in the moment, try one of these strategies:

• Pause and ground yourself: Take a few slow breaths and notice what you can see, hear and feel around you. Give yourself a moment to pause before deciding what to do next
  
• Do something familiar: Make a cup of tea, listen to music from home, eat something familiar or spend a few minutes doing an activity you enjoy. Familiar things can help you feel more settled
  
• Connect with someone: Send a message or call a friend, family member or someone you trust. You don’t need to explain everything – simply connecting with someone can help you feel less alone

There are also things you can do over time to help you feel more comfortable and settled in your new environment:

• embrace the difference by trying local customs, foods and experiences with curiosity
  
• connect with other students, make time to meet people and stay in touch with friends and family at home
  
• maintain familiar routines by keeping some of your usual activities, such as regular meals, exercise or hobbies, can provide a sense of stability
• learn some local language if you’re studying or on placement in a country where a different language is spoken, because some basic words and phrases can help you communicate and feel more confident
  
• joining SU groups and activities can help you to meet people and become more familiar with your new environment
  
• you can also explore cultural societies through the Students’ Union. These can be a great way to meet people, celebrate your culture and traditions, and maintain connections with things that feel familiar
  
• finding foods and other supplies from home can feel comforting. There is a list of multicultural outlets to help find some home comforts
  
• join our International Student Group, which meets weekly around an activity and is a great opportunity to meet other international students
  
• if appropriate, link up with a faith group or community, the Chaplaincy can help connect you with groups and places of worship in the city

Adjusting to a new culture doesn’t happen overnight. Give yourself time to learn, make mistakes and find what works for you.

If you’re feeling lonely or isolated, you could also explore our social networking group, or read our guides on loneliness and homesickness for further ideas and support.

Videos exploring culture shock

Explore these videos to help understand culture shock and tips to help you settle in your new environment:

• 10 unexpected culture shocks you will experience in the UK (10 minute watch)
  
• 8 tips to overcome culture shock including explaining the various stages of culture shock (10 minute watch)
  
• Culture shock and how to deal with it (8 minute watch)

Useful websites

These websites have some useful resources on culutre shock and how you can deal with it:

• UKCISA has a culture shock for international students guide including 5 tips to help deal with it
  
• CFE has a helpful guide on culture shock for international students including causes and tips
  
• our Reslife team have blogs, articles and student stories about life in Bath as an international student
  
• UKCISA explore reverse culture shock and how returning home can also have its challenges
• The British Council have a light-hearted blog on understanding British slang
  
• UCAS have a guide on adjusting to life in the UK to help you prepare for some cultural and practical differences

Podcasts

Podcasts can be a great way to help with culture shock:

• the UCAS International podcast is a series of podcasts aimed at international students moving to the UK covering each stage of the journey
  
• Swansea University have a series of podcasts called the International student experience podcasts with real students sharing their experiences of moving to the UK and challenges they faced

People you can talk to

If you are finding it difficult to adjust to life in the UK there are people who can support you:

• your Peer mentor may be able to offer you some advice, they may have been in the same position or know good ways to connect with others particularly around differences in study and university life
  
• if you are feeling lonely in your accommodation, talk to ResLife who can arrange for a ResLife Ambassador to check in with you and offer support
  
• if adapting to life in the UK is impacting your wellbeing or you have any other wellbeing concerns our Student Support Advice Team are available and offer in person appointments

Final thoughts

Adjusting to a new culture takes time, keep connections with home while exploring your new environment and building new routines.

If you’re finding things difficult or your feelings are affecting your wellbeing or studies, remember that support is available.

This page was created in partnership with students and Student Support.