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Good Grades Through Good Health: Cross Cultural Adjustment

Coming to the U.S. means stepping into a new culture. You can expect a period of adjustment in making the transition from your culture to that of the U.S. Some have called this “Culture Shock” or “Culture Bump,” others call it the “Uprooting Syndrome.” This is a normal experience, and it is often associated with both physical and emotional changes.

What are the Physical Changes?

  • Stomach Pain
  • Change in appetite (more or less hungry)
  • Lack of concentration
  • Change in sleep patterns
  • Headaches

What are the Emotional Changes?

  • Loneliness, missing family and old friends
  • Feelings of isolation
  • Homesickness, longing for the familiar
  • Tension
  • Nervousness and worry
  • Fear of failure

These changes may be uncomfortable, but time will take care of them. They may be considered “warning signs.” These “warning signs” tell us to review our situation and to take appropriate action. Here are some of the things you can do to speed up your adjustment to the Culture Bump:

  • Culture Shock exists and it will probably affect you in one way or another.
  • Maintain a sense of humor. Be able to laugh at yourself and share the humor of the situation with others.
  • Become familiar with the International Education staff and what they offer for support and resources.
  • Stay in touch with your family and friends back home regularly.
  • Step back from your situation when you feel overwhelmed.
  • Set priorities and break down the overwhelming things into smaller, more manageable
    tasks.
  • Get enough rest and try to establish a regular sleep pattern by going to bed at the same time each night.
  • Eat on a regular basis. When you can, get together with friends and cook some familiar dishes, or go out to a favorite restaurant in the area.
  • Identify a place on campus where you feel relaxed. Spend time there. Visit this place at least three times a week for 1/2 hour each time.
  • Continue to exercise. Exercise keeps you physically strong and also improves your mental outlook. You can exercise at the fitness center on campus. Enjoy the seasons of Oregon. Spend time outdoors, breath the fresh air and walk, jog, or run for exercise. You may meet friends, who share the same interest in these activities,
  • Seek out new friends. We all need others to confide in, to feel close to, and to share experiences with. Friends are good medicine. Be active in international student activities, but take the initiative to make American friends, too.

If you have done all this and the symptoms persist, the best approach may be finding someone to talk to about how you feel. The professional staff in the Bishop Wellness Center can help you with this transition.

The Bishop Wellness Center
Call (503) 370-6062 for an appointment

* Information was provided by Kent State University International Student Handbook (Retrieved as of Aug 18, 2005, from http://dept.kent.edu/cicp/isss/adjust.htm) and adapted by Willamette University Office of International Education.