Culture shock is the feeling of disorientation you can get when you're around a new or unfamiliar culture. The Government of Canada says it can be brief or last several months, and it can affect even experienced travellers. You handle it by preparing before you go, keeping a steady routine, staying in touch with the people who support you and asking for help if the feelings don't ease.
This guide explains what culture shock is, the signs to watch for, real examples, and practical tips to adjust to a new place in your first days. The health facts come from official government and travel health pages.
What is culture shock?
Culture shock is the stress and confusion of being in a foreign environment where the usual rules no longer apply. The Government of Canada describes it as "a feeling of disorientation people can experience when they are around a new or unfamiliar culture" (Government of Canada).
It usually comes from many small adjustments at once. According to the same page, adjusting to a new place can include:
- learning a new language
- understanding social norms
- adapting to food and clothing habits
- managing homesickness
The UK Foreign, Commonwealth & Development Office (FCDO) adds that changes to your routine, language barriers, culture shock and unexpected problems can all make travel harder, especially when you are away from your usual support network (FCDO).
Signs and symptoms of culture shock
Culture shock doesn't always feel like "shock". It often shows up as a low mood you can't quite explain. The Government of Canada lists these symptoms:
- irritability
- sleeplessness
- lack of interest
- feelings of sadness
- compulsive or excessive eating or drinking
- negative stereotyping of the local people
- recurring minor illnesses
Everyone reacts differently. If your feelings are overwhelming or last a long time, that's your cue to reach out for help, as explained further down.
How long does culture shock last?
There is no fixed timeline. The Government of Canada says culture shock can be brief or last several months. Canada also notes that experiencing new cultures is exciting but can also be difficult. A short holiday may only bring a few frustrating moments, while moving, studying or working abroad gives it more time to build up.
It can also happen in reverse. When you come home, you may need time to readjust to your home and your regular routine. People often call this reverse culture shock.
Examples of culture shock
Culture shock is often triggered by everyday things you never had to think about at home. Japan is a good example, because its national tourism organisation explains its customs clearly (Japan National Tourism Organization):
- Public transport: people keep their voices down and avoid talking on the phone, and you're expected to use headphones for music or films.
- Queuing: people line up for trains, checkouts, restaurants and more, and no one cuts ahead.
- Shoes: at some attractions, restaurants and traditional hotels, you'll be asked to take your shoes off before you go in.
- Eating: food is mainly eaten with chopsticks, with their own manners, although most restaurants give you cutlery if you ask.
- Tipping: it isn't common to tip in bars, cafes, restaurants, taxis and hotels (JNTO). If you come from a country where tipping is expected, this can feel strange at first.
Other common examples are food you don't recognise, meal times that don't match your hunger, a different sense of personal space, or a language you can't read on signs and menus. None of these is a problem on its own. Together, and with jet lag on top, they can wear you down. For more on local manners, read our travel etiquette tips.
How to handle culture shock: 7 tips
1. Research your destination before you go
Read about the customs and laws of the place you're visiting. Official government travel advice is the best place to start. Canada's Travel Advice and Advisories, for example, has sections on local laws, culture and health for each destination. The Government of Canada also recommends spotting the situations that could stress you and making a plan to manage them before you leave.
2. Learn a few words of the local language
You don't need to be fluent. The Japan National Tourism Organization says learning a few key phrases like greetings, "please" and "thank you" can make a big difference. The same goes almost anywhere.
3. Keep a routine
Travel breaks your normal patterns of sleep, meals and daily activities, which can leave you feeling disoriented. The Government of Canada advises following a routine that includes enough sleep, nutritious food and physical activity, and avoiding caffeine and mind-altering substances like alcohol or cannabis.
4. Deal with jet lag first
Jet lag can make you tired and irritable, and that makes everything else feel harder. Canada's advice is to switch your sleeping, eating and activity to local time as soon as you arrive, and to limit your activities for a couple of days. Our guide on how to minimize jet lag has more. Long flights add to it, so see tips for staying healthy on long-haul flights.
5. Stay in touch with your support system
The FCDO recommends staying in regular contact with the people who normally support you, such as family, friends or colleagues. A quick video call home can take the edge off a hard day. If you travel or live alone, Canada suggests setting up regular check-ins with someone you trust.
6. Watch, then copy
When you're not sure how things work, look at what locals do. The Japan National Tourism Organization's advice is simple: "When in doubt, observe what others are doing, or ask for guidance." Most people are happy to help a visitor who is trying.
7. Plan ways to manage stress
Use what has helped you relax before. The Government of Canada mentions breathing exercises, meditation, listening to calming music and talking to friends and family. Keep a few of these ready for the days when everything feels like too much. If the tiredness builds up over a longer trip, read how to deal with travel burnout.
How to adjust to a new place in your first days
Much of culture shock is practical. Getting lost, not being able to read a menu or having no way to pay can make a new place feel hostile. These steps make the first days easier:
- Save your key addresses. Keep your accommodation's address on paper as well as on your phone, ideally in the local language too, so you can show it to a taxi driver if your battery dies.
- Download offline maps. Google Maps lets you save an area to your phone and use it offline, though Google says this isn't possible in some countries or regions (Google Maps Help).
- Download a language for translation. In the Google Translate app, you can download languages and translate without an internet connection (Google Translate Help). See our list of must-have travel apps for more.
- Have a backup way to pay. Carry a second card or some local cash in case your main card doesn't work.
- Ask locals for tips. Hotel staff, hosts and shopkeepers know which places are worth your time.
- Join a walking or food tour. It's an easy way to learn how the city works, try local food with someone who can explain it, and meet other travellers who are new too.
- Get mobile data when you land. Maps, translation and messages home all need a connection, and public Wi-Fi isn't always there when you need it.
When to get help
Feeling a bit low in a new country is normal. Feelings that are overwhelming or that don't go away are a reason to reach out. The Government of Canada suggests you:
- reach out to your loved ones back home
- visit local support services, or consult a mental health professional remotely if possible
- look up local hospitals, clinics or doctors at your destination
- ask your travel insurer, who may be able to recommend healthcare providers near you
Your country's embassy or consulate can also help. Canadian officials, for example, can give you contact details for nearby medical or mental health services. Before you travel, check that your travel insurance covers mental health, because the FCDO warns that some insurers exclude it. In the European Union, the emergency number is 112.
If you take medication, pack enough for your whole trip and check it's legal at your destination. Our guides on traveling with prescription medication, getting sick abroad and handling emergencies abroad cover the details.
Coming home: reverse culture shock
After a long trip, home can feel strange too. The Government of Canada says travel can be mentally tiring, so you may need time to readjust when you return. Eat well, get enough sleep and add physical activity to your day. If you're still finding it hard to adjust, talk to a healthcare professional.
Stay connected while you settle in
Two of the best tools against culture shock need data: calls with the people at home and apps that help you find your way and understand what's around you. A travel eSIM gives you mobile data from the moment you land, without hunting for a local shop. You can install it before you fly, and your phone needs to support eSIM, which you can check in our list of eSIM supported phones.
If you're staying for a few weeks, a regional plan with a longer validity covers you while you adjust. These plans are data-only, so you use WhatsApp or other apps for calls and messages.
Regions shown: Europe, Asia and North America, all valid for 30 days · Europe · Asia · North America · See all destinations
FAQs
What is culture shock?
Culture shock is the disorientation and stress you can feel when you're around a new or unfamiliar culture. It comes from adjusting to a different language, social norms, food and daily routines.
What are the symptoms of culture shock?
The Government of Canada lists irritability, sleeplessness, lack of interest, sadness, excessive eating or drinking, negative stereotyping of local people and recurring minor illnesses.
How long does culture shock last?
It can be brief or last several months, according to the Government of Canada. It depends on you, the place and how long you stay.
Can you avoid culture shock?
Not always, since it can affect even experienced travellers. Studying the culture before you go, learning a few phrases and keeping a routine make it milder and easier to handle.
What is an example of culture shock?
A visitor to Japan from a country where tipping is normal may be confused to learn that tipping isn't common there, or surprised that people avoid phone calls on trains.
What is reverse culture shock?
It's the readjustment you may go through when you return home after time abroad. Give yourself time to get back into your routine.
How do you adjust to a new place quickly?
Keep your addresses offline, download maps and a translation language, get mobile data when you land, switch to local time straight away and ask locals for tips.
When should you get help for culture shock?
When your feelings are overwhelming or last a long time. Talk to loved ones, a mental health professional (remotely if needed) or your embassy or consulate.
