Choque cultural reverso: como se adaptar à vida após viajar

Traveling is a life-changing experience filled with new adventures, people, and customs. However, it can sometimes lead to culture shock. Over time, many things that initially surprised us become the norm. In fact, it's so normal that when we return home, we may experience similar feelings as we try to readjust; this is known as reverse culture shock.

Travelers experiencing reverse culture shock may feel disconnected from their home, family, and friends, bored with everyday life, and anxious to return to their life abroad. This phenomenon is also known as "repatriation depression," and we have some tips to help you overcome it as you adapt to life back home.

1. Stay connected with your international friends
Staying connected after returning home has never been easier. Even if you no longer see your international colleagues or host family every day, it doesn't mean you can't keep in touch. Maintaining relationships with friends abroad will allow you to maintain a connection to your international identity. They are the ones who know exactly what your trip was like and are likely struggling to adjust as well. Who better to support each other?

2. Manage expectations
Most people start feeling the effects of reverse culture shock after the initial excitement of coming home wears off. If you are mentally prepared for it, you will understand that this is just a phase that many people go through. Be kind to yourself and those around you, and try out the other strategies mentioned here while waiting for it to pass.

3. Focus on the positive
Instead of dwelling on what you think you missed out on when you returned home, try to focus on the positive things you gained. It could be things like reconnecting with loved ones, buying your favorite products at the supermarket again, or visiting your favorite café. Watch movies or TV shows in your language or take time to look for job or study opportunities that you may not have taken advantage of abroad. This shift in perspective will help you appreciate the benefits of coming home.

4. Be a tourist at home
If you miss the excitement of living abroad, where everything feels new and thrilling, why not set aside some time to explore your hometown? There are likely hiking and biking trails, parks, restaurants, and events that you never visited – now is the time to check them out. Acting like a tourist in your own city will give you the same thrill as when you travel. And don't forget to take lots of pictures. You can share them with your friends abroad and invite them to visit you.

5. Fill your calendar
If your time abroad was filled with language classes, excursions, group dinners, weekend getaways, and studies, you may struggle with adjusting to the change in pace when you return home. Establishing a routine upon arriving home can provide the necessary structure for your day. Whether it's school, work, volunteering, or exercising, filling your schedule with enjoyable and meaningful activities will help you transition much more smoothly.

6. Make international friends at home
One of the best things about studying abroad is the opportunity to make friends from all over the world. But you don't have to go abroad for that. Chances are, your city is home to people from all walks of life, especially if you live in a big city. And how better to get to know them? Try new things. Take cooking, dancing, or language classes, find a language exchange partner, try a new hobby, or participate in local festivals.

7. Share your experience
After the initial warm reception, you may feel like your friends and family are starting to lose interest in hearing about your study abroad tales. This is completely normal, so try not to let it get you down. Instead, find a simple way to share your international experiences with your loved ones. Maybe you could prepare a typical meal you enjoyed when you lived abroad. Or introduce them to a game or TV show you discovered during a trip.

8. Start planning your next trip.
If you are struggling to adapt to life at home after a few months, it may be a sign that you are craving new adventures. Home will always be there, so don't be afraid to seek out new opportunities to travel, study, or work abroad again. Who knows, you may be destined for a career as a digital nomad.