How To Deal With Reverse Culture Shock When Returning Home
Returning home after living abroad can be an emotional rollercoaster. You may have anticipated a warm welcome, the comfort of familiar surroundings, and the joy of reconnecting with loved ones. However, what you might not have expected is the uneasy feeling that hits you once you’re back. This feeling, often described as reverse culture shock, can be confusing, making you feel out of place in a setting that used to be your home. The symptoms can range from a sense of alienation to frustration with the way things are done back home. You might not even realise that what you’re experiencing is reverse culture shock, especially if you’ve never heard of it before.
Reverse culture shock is the emotional and psychological distress that many expats face when they return to their home country after spending time abroad. It’s a phenomenon that catches many people off guard. After all, home is supposed to be familiar, right? But the truth is, you’ve changed during your time abroad – your perspectives, habits, and perhaps even your values have evolved. When you return, you might find that home isn’t quite what you remembered, and this can lead to feelings of discomfort and confusion. Dealing with reverse culture shock can be challenging, but understanding it is the first step towards overcoming it.
What is reverse culture shock?
Reverse culture shock can manifest in various ways. Some expats experience anxiety, irritability, or sadness, while others might feel disconnected from their surroundings or struggle with a lack of purpose. The irony is that you might have expected to feel relief and happiness upon returning home, but instead, you’re met with emotions that are difficult to navigate. This is because the environment you once knew so well may now feel unfamiliar. Your time abroad has broadened your horizons, and the way things are done at home might now seem strange or even frustrating.
It’s important to recognise that these feelings are normal. Reverse culture shock occurs because you’ve adapted to a different way of life while living abroad. The customs, social norms, and daily routines of your host country have influenced you, and returning home can feel like stepping into a past version of yourself. You might struggle to relate to friends and family who haven’t shared your experiences, leading to a sense of isolation. Additionally, the excitement and novelty of being home can quickly wear off, leaving you longing for the adventure and challenges of your life abroad.
Tips for dealing with reverse culture shock
1. Acknowledge your feelings
The first step in dealing with reverse culture shock is acknowledging that it exists. It’s common to feel guilty about struggling to adjust to life at home, especially when you’ve been looking forward to your return. However, understanding that your feelings are a natural response to the changes you’ve undergone can help you process them more effectively. Don’t dismiss your emotions – allow yourself to feel what you’re feeling without judgment.
2. Stay connected with your international friends
Keeping in touch with friends from your host country can provide a sense of continuity and support. These individuals understand what you’re going through because they’ve shared similar experiences. Whether through social media, messaging apps, or video calls, maintaining these connections can help you feel less alone in your transition. It also provides an opportunity to reminisce about your time abroad, which can be comforting.
3. Find new ways to incorporate your experiences
One of the most effective ways to deal with reverse culture shock is to integrate the lessons and habits you’ve learned abroad into your life at home. This could mean continuing to cook your favourite dishes from your host country, seeking out cultural events, or joining local expat communities. By embracing the aspects of your overseas experience that brought you joy, you can create a new sense of normalcy that blends the old and the new.
4. Be patient with yourself
Adjusting to life back home takes time. Just as you needed time to adapt to your host country, you’ll need time to readjust to your home country. It’s important to be patient with yourself and not expect to feel completely settled right away. Give yourself the grace to go through this process at your own pace. Celebrate small victories and be kind to yourself when things feel overwhelming.
5. Seek professional help if needed
If you find that reverse culture shock is significantly affecting your mental health or daily life, it might be time to seek professional help. Expat counselling is a valuable resource for those struggling with the transition. A therapist who understands the unique challenges of returning home after living abroad can provide the support you need to navigate this difficult period. Talking to someone who can offer an objective perspective can make a world of difference in how you cope with your emotions.
Embracing the new normal
One of the hardest aspects of reverse culture shock is reconciling the changes in yourself with the unchanged environment of home. You may find that your values, perspectives, and priorities have shifted, making it difficult to fit back into the life you once knew. This can lead to feelings of frustration or even resentment towards your home country. However, it’s essential to remember that change is a part of life, and your experiences abroad have enriched you in ways that will benefit you moving forward.
Try to view your return as an opportunity to create a new normal. Instead of trying to force yourself to fit back into old routines, embrace the changes within yourself and use them to shape a fulfilling life at home. This might involve finding new hobbies, exploring different career opportunities, or connecting with like-minded individuals who share your global perspective. By focusing on growth and new possibilities, you can turn the challenges of reverse culture shock into opportunities for personal development.
Connecting with The Counselling Place
Navigating reverse culture shock can be daunting, but you don’t have to do it alone. Expat therapy services, such as those offered by The Counselling Place, can provide the support and guidance you need during this transition. Our experienced therapists understand the unique challenges that come with returning home after living abroad, and we’re here to help you find comfort and clarity in familiar surroundings.
At The Counselling Place, we offer a safe and supportive environment where you can explore your feelings, work through challenges, and develop strategies for coping with reverse culture shock. Our tailored approach ensures that you receive the care and attention you deserve as you embark on this new chapter of your life. Whether you’re struggling with anxiety, isolation, or simply need someone to talk to, we’re here to help you navigate the complexities of returning home. Don’t hesitate to reach out and start your journey towards a smoother transition today.
