Traveling to a new place is exciting, but it can also stir up a few unexpected emotions while adjusting to a different culture. Culture shock is something most people experience, and it usually happens in four stages that can leave travelers feeling overwhelmed or (quite literally) out of place. To make sense of it all, we chatted with Alyssa Mairanz (LMHC, CDBT), owner of Empower Your Mind Therapy, who shared expert advice on how to handle each stage, no matter where your travels might take you.
Meet the Expert:
- Alyssa Mairanz (LMHC, CDBT), Owner of Empower Your Mind Therapy
Knowing the Four Stages of Culture Shock
Culture shock comes in waves, and it usually rolls in four stages. First up is the Honeymoon Stage, where everything feels exciting and fresh.” Travelers may feel a sense of awe and a jolt of energy, ready to explore and do everything in this new place,” says Mairanz. On short trips, this buzz might last the whole time, but for longer stays, reality eventually kicks in. That’s when Frustration shows up. “This is the stage when the rose-colored glasses start to fade,” and little things—like struggling with the language, getting lost, or feeling out of sync with local customs—can get frustrating fast. “Getting lost or forgetting how to get back to the hotel might upset you more easily than before and homesickness might kick in,” she adds.
Then comes Adaptation, when things start making more sense. “As you spend more time in the new place, you begin to adapt by getting a handle on local customs, culture, transport, and ways of communicating with locals,” Mairanz explains. The city feels less like a maze, and daily life gets smoother. Finally, there’s Acceptance—not necessarily mastering everything, but settling into the flow. “You may not know much of the language or how to use public transportation seamlessly, but you can get past the frustrations of being in a new place and appreciate it for what it is,” she says.
How to Stay Grounded During the Honeymoon Stage
Staying grounded during the honeymoon stage of travel is all about balance. It’s easy to get swept up in the excitement—wanting to see all the famous spots, eat at every restaurant, and document every moment. But as Mairanz notes, it’s helpful to slow down and be more mindful of what you’re experiencing. Slowing down gives you a chance to really soak in the destination and appreciate what’s around you. After all, the best travel memories come from being in the moment, not just checking things off a list.
How to Handle Frustration and Homesickness
When frustration and homesickness start to creep in, the best thing to do is find small ways to feel more at ease. Take a break from sightseeing and do something comforting—whether it’s grabbing a familiar snack, listening to your favorite playlist, or calling a friend back home. “The beauty of smartphones is the ability to message and video call friends and family from virtually anywhere,” says Mairanz. “Be sure to stay connected with loved ones regularly and let them know your whereabouts.” Plus, establishing small routines, like visiting the same café each morning or taking a walk in a local park, can give you a sense of stability. Meeting other travelers or locals can also help make the unfamiliar feel a little more welcoming.
How to Be More Adaptable
Adjusting to a new city or culture is all about going with the flow and having an open mind. Instead of stressing over the differences, lean into them—watch how locals do things, pick up a few key phrases, and put yourself out there. Little wins, like successfully ordering coffee or figuring out the metro, can make a huge difference in making the designation feel more welcoming.
How to Embrace Cultural Differences Instead of Feeling Overwhelmed
The best way to embrace cultural differences is to swap frustration for curiosity. Instead of comparing everything to what you’re used to, try seeing things as just different, not better or worse. Ask questions, try new foods, and let yourself be a little out of your comfort zone. And if something feels overwhelming (it happens), relax and remind yourself that you’re here to experience something new.
How to Make the Transition Back Home Smoother
Coming home after an exciting trip can feel a little weird—sometimes even harder than adjusting to a new place. One way to make the transition smoother is to give yourself time to ease back in. Don’t overbook your first few days home and just lay low. “Understand that it may take time to adjust back at home, and that’s okay,” adds Mairanz. “There’s nothing wrong with your body and mind needing that time–It’s like mental jet lag!”
