Struggling to adjust to Shanghai? Culture shock, cultural adaption and when to see a counselor

With a population of 25 million, Shanghai is one of the world’s most vibrant and exciting cities. The growing economy, fast-paced life, and creativity are just a few of the many factors that increasingly draw people from all over the world to this magical place. The expat community already contains more than 150,000 registered residents.

Although Shanghai is, by Asian standards, a relatively Western and international city, it is quite common for expatriates to have difficulty adjusting to an unfamiliar environment with its prevailing customs. The vastness of the city, crowds of people, potential language barriers, food offerings, and exotic weather conditions can be challenging.

Despite the many opportunities, people, and beautiful places, one can still feel lonely in this mega-city; after all, loved ones and close friends are frequently thousands of miles away. A feeling of disconnection and separation may occur, accompanied by a sense of uncertainty and even anxiety. The term “culture shock” is often used to summarize such personal experiences.

Research suggests that culture shock is a process, divided into four stages. These stages are not necessarily lived through in linear progression, but come in waves that vary individually by degrees of duration, intensity, and/or repeating cycles.

The first phase is known as the “honeymoon stage,” where people are thrilled about the new environment and its numerous opportunities.

After some time, however, in the second phase excitement may fade and culture discrepancies become more apparent, or even disturbing. As social contacts which were formed recently may still be on a superficial level, and adequate support from family and friends back home tends to be missing, a feeling of loneliness and homesickness arises. Further, disorientation about one’s identity may be caused by a loss of status, former occupation, friends, or belongings. Aside from psychological adjustment, bodily functions need to adapt as well. Western people often struggle with indigestion due to different spices or strains of bacteria in food or water. The circadian rhythm may be disturbed, resulting in sleep disorders. Moreover, the body needs to adjust to the new climate, with some individuals struggling to get used to humid subtropical conditions. Altogether, thoughts such as “everything is better at home” or “I am all by myself” might occur, resulting in feelings of disconnection and frustration. This second stage is called “negotiation” or “crisis” and is often regarded as the most stressful and vulnerable phase.

If one becomes stuck in this phase, the aforementioned symptoms may persevere, causing a distressed psychological state described by mental health experts as “adjustment disorder.” Following the International Classification of Diseases (ICD-10), adjustment disorders consist of several criteria, including depressed mood, anxiety, worry and/or feelings of inability to cope. Adjustment disorders are occasionally referred to as “situational depressions.” In contrast to major depression, it is assumed that the symptoms would not have arisen without an external stressor, such as being exposed to another culture and facing cross-cultural adjustment problems, and the symptoms not as severe as with a Major Depressive Episode. Culture shock is a common trigger of an adjustment disorder. In order to overcome adjustment difficulties, it is essential to understand its cause and to develop coping strategies. Counseling may help individuals work through this transition period by imparting knowledge and conveying cognitive, emotional, and behavioral coping skills.

If successful, the third phase, labeled as the “recovery” or “adjustment” stage, is entered. The individual becomes more adjusted to the new culture and develops an understanding and acceptance of its alternate ways. In this way, negative reactions abate, and one starts to feel more at home with social contacts being further established, having developed a daily routine with new hobbies and/or feeling more secure at their workspace.

In the fourth stage of “adaption,” one fully integrates into the new culture and even adopts certain behavioral patterns of the new environment.

In summary, cultural adaption is a process that takes time and is experienced individually, based on values, personality traits, lifestyle, or reasons for entering the new culture. It demands a lot of energy and psychological resources. Sometimes, however, one’s own resources might not be enough to master the situation.

Should you feel like you are caught in the second phase of struggling to adjust, do not hesitate to reach out to a Mental Health professional that will help you progress through the stages of cultural shock by systematically conveying coping strategies with a goal of improving your quality of life in Shanghai.