Moving to another country or city or living in a different culture can be both exciting and intimidating. Understandably, everyone who makes a move like this goes through a period of adjustment. Cultural adjustment is the very normal process of adapting to the different expectations and environment of a new, unfamiliar culture in a foreign country. It's important for this to happen so that people can be comfortable, well, and successful in their unfamiliar environment.

Adjusting to a new host culture takes time, and some people will become comfortable more quickly than others. Some people experience prolonged challenges or even mental health problems which make it more difficult to adjust to foreign environments. While discomfort and homesickness are normal to feel in an unfamiliar culture, it's important to seek help if you have any concerns.

How do people adjust to foreign cultures?

There is a widely accepted psychological model that explains the process people go through when they are adjusting to a new culture. People typically pass through four phases on their journey to adjustment:

1. Honeymoon Phase: During this first phase, you'll have feelings of initial excitement about the move and new experiences. You feel positive and optimistic.
2. Crisis Phase: Often referred to as the ‘culture shock phase,' this secondary stage is the most distressing step of adjustment. People often go through a period of feeling anxious, doubtful or sad about the change. There are some common symptoms people experience during this difficult stage, which will be discussed in more detail in the next section. People who experience difficulty moving beyond this phase may particularly benefit from help from a mental health professional.
3. Recovery Phase: During this phase, you become more aware of what is appropriate and expected and learn and feel more comfortable with differences in culture experiences. Often, your mood will improve, you accept the cultural differences, and you get a sense of achievement in mastering the new culture.

• Adjustment Phase: This is when a comfort level is met in the host culture which no longer feels alienating or different. You accept your own culture of origin and the new culture and can function at your usual ability again.

Symptoms of culture shock

People can have a very wide range of challenging experiences during the cultural adjustment process. During the ‘crisis' phase, people are trying to fit in with the new culture and learn unfamiliar rules on what is acceptable or proper and what is not. During this understandably stressful time, common feelings and disruptions that people experience as signs of culture shock include:

• Changes in eating patterns
• Changes in sleeping patterns or feeling fatigued
• Feeling irritable or angry
• Feeling sad or lonely
• Feelings of uncertainty and confusion
• Feelings of homesickness and contacting home more frequently
• Spending less time with people or taking part in activities
• Doubting yourself

How common is it for people to have trouble adjusting to a new culture?

It's very normal for people to experience the effects of culture shock when adjusting to a new host country or culture, especially when there are language differences. It's something that almost everyone in this position experiences, albeit in different ways. In fact, one way that you can help yourself to adjust is to accept that this process is frustrating, but very normal.

Cultural adjustment and mental health challenges

Like anyone coping with a major life change, people who are adjusting to a new culture and unfamiliar situations may experience mental health challenges. Adjusting to a foreign language and new social situations presents a set of unique challenges which may increase the risk of mental health problems requiring professional help, such as:

• Anxiety 
• Depression 
• Substance abuse, including alcohol use 
• Trauma 
• Low self-esteem