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New Zealand by Alex Opipari
Feeling out of place is normal. Adapting is possible.
Almost everyone experiences cultural adjustment, or “culture shock,” at some point abroad. It’s a normal part of learning to live in a new environment. With time, support, and reflection, most students find their groove and grow in ways they never imagined. 

Before You Go: Prepare for Highs & Lows

  • Set realistic expectations. Life abroad includes great moments and hard days.

  • Avoid comparison. Social media highlights don’t reflect daily life. Your journey will be unique.

  • Know your “why.” Reflect on your goals and values before you go. This helps you stay grounded during challenging days. 

Once You're Abroad: Coping Tools & Tips

  • Expect disorientation. It’s normal to feel anxious or confused as you learn new routines.

  • Notice what you miss. Missing small comforts (like late-night food runs) is part of the process.

  • Talk it out. Stay connected with others: staff, peers, or a counselor if you're struggling.

Cultural Adjustment Curve

Most students go through several emotional phases abroad:

  1. Pre-Departure Excitement – Nervous anticipation.

  2. Arrival Buzz – Everything feels new and exciting.

  3. Frustration – Culture clash, homesickness, irritability.

  4. Adaptation  – You gain confidence, comfort, and perspective.

  5. Integration – You feel connected and can navigate cultural differences more easily.

These phases are not linear. It's okay to bounce between them!

Be a Resilient Traveler

Resilience is your ability to bounce back and adapt. Here’s how:

Self-Awareness 
  • Keep a journal: This helps you keep a sense of perspective and offers an opportunity to vent feelings without having to tell others. 
  • Stay present. Avoid over-focusing on life back home!

Self-Regulation 

  • Stick to routines: eat, sleep and move regularly. Resist the temptation to withdraw. Physical exercise is often the best medicine for anxiety and will help burn off frustration. 
  • Stay active and explore - don’t isolate yourself. Engage in hobbies or activities and meet locals with similar interests. 
Flexible Thinking 
  • Embrace the challenge zone: try new things! 
  • Understand that “different” doesn’t mean “wrong”
  • Remember, all of this is temporary: Keep reminding yourself you will get through this. It’s normal to have both highs and lows while abroad. Not every moment will look like a highlight reel. In the end, satisfaction that you have adjusted to a new culture will be its own reward! 
Connection 

  • Build a support network abroad

  • Talk to locals, staff, and fellow students

Reverse Culture Shock: Coming Home

Returning can be just as disorienting as going abroad: 

  • Reflect on your growth. You may see home differently now.

  • Be patient with others. They may not fully grasp your experience.

  • Stay globally connected. Volunteer, join cultural orgs, or plan your next international opportunity.

  • Set new goals. How will you use your new skills and insights?

  • Participate in another Education Abroad program, work abroad, volunteer with the Peace Corps, and more.    

Resources for Wellbeing Abroad

Apps
  • Insight Timer - a free app with extensive options to help with sleep, anxiety and stress 
  • Healthy Minds Innovations - a free app for well-being podcasts and meditations 
  • Headspace - an app for meditation, sleep, stress and mindfulness that includes a 14-day free trial and special student rate  
  • Calm - an app to aid with sleep, anxiety and focus that includes a 7-day free trial 
  • Liberate – includes a 7-day free trial 
*These resources are suggestions and are not officially endorsed by CU Boulder or Education Abroad. 
 
Last Updated June 2025
Photo, New Zealand by Alex Opipari