Coping with the Stress of Cultural Adjustment
Every year many undergraduate and graduate students come to the University of Washington from different areas of Washington state, other parts of the United States, and other countries. Moving to a new place involves some cultural adjustment. It can be both exciting and difficult. International students may experience a more challenging period of adjustment, often referred to as “culture shock.” Culture shock occurs due to changes in your outside world (e.g., climate, food, transportation, and language), and changes within yourself related to becoming a student, losing people who usually support you, and learning new customs. Some students struggle with cultural adjustment right away and others initially go through a “honeymoon period” where they feel everything is perfect. Many of you will not experience severe or long-lasting symptoms during this transition, but it can still be helpful to be aware of the signs of culture shock. Following are some common symptoms students may experience:
Signs of culture shock
| Homesickness |
Irritability |
| Feeling sick often |
Overeating or loss of appetite |
| Unfamiliar body pain |
Vague bodily sensations |
| Gastrointestinal problems |
Headaches |
| Intense loyalty to your own culture |
Anger |
| Insecurity |
Anxiety |
| Insomnia |
Cognitive impairment |
| Resentment |
Confusion |
| Lack of energy |
Curiosity exhaustion |
| Loneliness |
Defensiveness |
| Loss of control |
Depression |
| Mood swings |
Disorientation |
| Sense of loss |
Excitement |
| Muscle tension |
Exhaustion |
| Fatigue |
Fear |
| Sadness |
Inferiority |
| Withdrawal |
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When should I get help?
- When you have several of the signs noted above and they are not improving
- If you have a history of depression or anxiety and it seems to be coming back now
- When you feel generally overwhelmed and need help sorting things out
Who can get help at UW Counseling Center?
Any currently enrolled matriculated student can get help at the Counseling Center
Who will my counselor be?
At the Counseling Center, our staff consists of counselors with different areas of interest and expertise. However, all counselors share a commitment to student growth and an interest in helping students succeed at the university, both academically and personally. Our counselors are trained to assist students with everyday problems (such as stress, roommate difficulties, and academic struggles), in addition to more serious mental health concerns.
If you attend an intake appointment at the Counseling Center, your intake counselor will help you clarify your needs and preferences, and will facilitate assignment to a counselor who is a good match for you. Our counselors possess either doctoral or master’s degrees in psychology, social work, or counseling. Some of our counselors are trainees who are working towards completion of a doctoral degree in psychology, and their work is supervised by a licensed counselor.
What happens to the information I share in counseling?
All services at UWCC are confidential. Confidential means that the center will not share information about you without your written permission unless there is a serious concern for safety. Usually this means a risk of imminent harm to yourself or to somebody else, abuse of a child, an elder, or someone with a disability. There are several other exceptions to confidentiality that are listed on this website and also in the forms provided for students at their intake appointment.
Your records are kept separate from other university records. The things you discuss in counseling do not become a part of your general university records and will not have an impact on your academic standing.
What can I expect from counseling?
- In the intake appointment:
- A counselor will ask you questions about you, your history, your symptoms, etc. to help decide whether you need counseling and where you will best be helped
- In individual therapy you can:
- talk about your stress and learn new ways to handle it
- get help with adjusting to U.S. culture
- talk about differences in teaching and learning methods
- improve relationships, talk about interacting with host country students
- overcome homesickness and loneliness
- get help with anxiety and depression
- In group therapy you can:
- share your experiences with other students
- gain support and perspective on your life
- improve relationship skills
- learn and improve your study habits
- talk about your major or career
How can I help myself cope with culture shock?
- Find and spend time with students from a similar culture
- Talk and spend time with people from the host culture
- Create new friendships (join conversation clubs, student organizations)
- Take care of your body
- Get enough sleep
- Exercise regularly (30 minutes of aerobic activity 3 times a week or walk around the block or run up and down a flight of stairs)
- Eat satisfying and sustaining foods
- Avoid using alcohol and illicit drugs to self-medicate
- Learn how to manage stress
- Talk to others about your stress
- Figure out what stresses you
- Know your limits and be assertive
- Find ways to “play,” like listening to music, reading, going to movies
- Allow yourself to make mistakes
- Learn and use relaxation strategies: deep breathing, progressive muscle relaxation, visualization, meditation/prayer
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