Staying positive and open to new experiences helps tremendously when going through any period of adjustment. Initial difficulties are common when adjusting to a new environment, no matter how experienced you may be. In the context of an unfamiliar culture (and possibly language), a new home, a new school, new employment, and new community will take time to get accustomed to.
Culture shock is a period of ups-and-downs, which may be characterized by a loss of confidence, or feeling lonely and homesick. It can also include physical symptoms such as appetite changes, sleep-related difficulties, and stress-related pain. If you are relocating with a spouse, partner or children, the changes can stress your relationships as well.
Here is some additional advice for dealing with and lessening the effects of adjustment:
Gather information
You might begin by observing the new culture as much as possible. “When in Rome, do as the Romans do,” is a common saying in English. Watch how the natives do or don’t do things.
Get to know the community
Learn about your environment through exploration. Get a map and find out what’s beyond the campus. Take a walk in the park. Do some window shopping. Try a local restaurant. Go to the movies. Sit in a local coffee shop and people-watch.
Ask questions, and don’t be afraid to try
To experience a new culture and learn from it, it’s important to be open to new experiences, try new things, and be curious about the way things are done. If you are confused by something, ask how it is done in the U.S. Most people will be pleased to teach you about their country and customs.
Find a balance
Cross-cultural adjustment and integration means adapting to the new culture while retaining your own identity. Extremes of completely giving up one’s own culture or refusing to accept anything about the new culture and clinging fearfully to old ways are unhealthy. Learn to recognize cultural differences and modify the behaviors that are necessary to live comfortably in the new culture.
Find people to interact with
Don’t live in isolation from others. Give them a smile or a small gift. Invite them to have coffee or take a walk outside. By taking an interest in other people, you shift the focus from yourself to the outside world.
Put your situation in perspective
Many international students and scholars have come to Yale and not only survived, but have learned to be quite happy here. With time you will adjust too.
Talk with experienced members of the international community
They have been where you are and can offer advice and support. Ask them what has helped them the most, and what they have found to be most difficult. The OISS and the McDougal Center run host programs and will connect you to community members who are happy to talk with you.
Establish a routine
There is comfort in the familiar. Eat and sleep normal hours. Have regular mealtimes. Join a sports club or a discussion group or do at least one activity you look forward to on a regular basis at the same time each week.
Get physical exercise
A healthy body promotes a healthy mind and is a great way to relieve stress.
Take it easy
Slow down and make your daily tasks as simple as possible. Don’t overwhelm yourself with too many details. Get used to all the newness. Take things one day at a time.
Work on improving your English
Small successes with the new language can boost your confidence. Visit the Center for Language Studies; attend the free OISS English Conversation Groups regularly; try to find time for a language exchange partner or even take an English as a Second Language course.
Visit the Office of International Students & Scholars
The OISS staff is here to help answer your questions and concerns. This is your office.
