Let’s get this out of the way: Culture shock is real. And it’s totally awful.

If you’ve just moved to Munich – or anywhere new – you might be wondering if this unsettled feeling will ever go away. It will. You’ll adjust.

But here’s the catch: Just when you’ve settled in, you might go back to your home country and feel out of place all over again.

That’s re-entry shock (also called reverse culture shock), and it can hit just as hard, if not harder, than the original.

After a few days at home, you may find yourself thinking:
Doesn’t anyone understand what I went through? It was a huge deal!
Why does everything here suddenly feel superficial?
Why doesn’t anyone want to listen to my stories from Germany?
I feel disappointed in my friends all the time. Help!
Where do I even belong?
Just like culture shock, re-entry shock is a phase. You will overcome it. But things will be different on the other side.

Let’s break it down.

What Is Culture Shock?

Culture shock is the mental and emotional strain of adjusting to life in a new environment. Language barriers, social customs, unfamiliar food, and different attitudes toward time or communication can all play a role. It can show up as anxiety, exhaustion, homesickness, or even physical symptoms like insomnia or digestive issues.

Culture shock unfolds in stages. It doesn’t always follow a neat timeline, so you may find yourself looping back and forth between them. Knowing what to expect can help you move through the process with more clarity and resilience.

1. The Honeymoon Stage

Everything is new and exciting. You’re captivated by the differences, whether it’s how people greet each other, the food on your plate, or the rhythm of daily life. Minor inconveniences feel charming rather than annoying. You’re in exploration mode and likely full of energy.

This is what you feel when you’re on vacation somewhere. It will wear off.

2. The Negotiation Stage

Frustration and confusion take over. You begin to see more, understand more, and consequently realize how much more you have to learn and master. Language barriers become a source of anxiety. Navigating public transportation or ordering food may feel like monumental tasks. You might feel isolated and start to romanticize the life you left behind.

This is often the hardest phase and can lead to physical symptoms like fatigue, minor illnesses, or difficulty sleeping. But it’s also a sign that your brain is starting to recognize and react to the gap between expectation and reality – an important part of adapting.

3. The Adjustment Stage

By six to twelve months in, you’ve likely established a routine and are becoming more comfortable with your new surroundings. You may have made some local friends or picked up parts of the language, making daily interactions smoother. (Or at the very least, funnier.)

Although challenges still arise, you handle them more confidently. Not everything is new anymore.

4. The Adaptation Stage

Also known as the bicultural stage, this is when you finally start to feel at home. You’ve integrated aspects of the local culture into your identity, and your new hybrid self feels normal rather than jarring. While you may never completely blend in, you don’t really need or want to. You’ve adjusted enough to feel safe and comfortable. Congratulations! That was hard. Now you belong.

Until you go back home.

4 1/2. Re-entry Shock

Re-entry shock, or reverse culture shock, can occur when you return to your home country and find that things feel strange, uncomfortable,
or even disappointing.

Your perspective has changed, but home hasn’t. That mismatch can not only be disorienting, but devastating. To a degree, you’ve lost your home. The place where you were like everyone else. You’ve evolved into something unique, and because of that, there are dramatically fewer people in the world who are like you. Being truly seen – which is a core emotional need of every human being – just got a lot harder.

The same set of tools help with culture shock and re-entry shock.

Accept That It’s Normal

Feeling out of place or overwhelmed doesn’t mean you’ve made a mistake. It means you’re human. Most expats go through this, some more visibly than others. Don’t judge yourself too harshly; growth begins with discomfort.

Create a Safe Haven

Bring a few personal items with you that help make your new space feel like home. Whether it’s a cozy throw blanket, your favorite tea, or photos of loved ones, these small comforts can offer emotional relief.

Keep an Open Mind

Try to view each new experience as an opportunity to learn, even if it feels awkward or challenging at first. Say yes to invitations. Try the unfamiliar food. Ask questions, even if your vocabulary isn’t perfect. Every interaction helps build your confidence.

Explore Like a Tourist

Play tourist in your new city. Ride the bus just to see where it goes. Visit museums, cafes, parks. The more you explore, the more you’ll begin to feel a connection to your surroundings.

Find Your Joy Anchor

Identify one thing that consistently brings you joy in your new location. Maybe it’s walking in a nearby park, reading at a favorite café, or taking weekend hikes. Having a go-to activity can provide a welcome escape when things feel overwhelming.

Set a Small Goal

Give yourself a cultural or personal project to focus on. Learn to cook a local dish, pick up basic language phrases, or volunteer in your community. Achieving even a small goal can help build confidence and a sense of progress.

Final Thoughts:

Culture shock is not a sign of failure. It’s a natural and even necessary part of becoming a global citizen. It challenges you, shapes you, and in the end, makes you more resilient and adaptable.

So if you’re in the middle of a tough adjustment, take heart. You’re not alone, and this too shall pass. If want someone to talk to, schedule a free 15-minute intro call with me. I’m an English-speaking therapist based in Germany who understands the expat experience. I offer counseling in Munich – online or in person – for anyone navigating culture shock, identity shifts, or simply needing space to process this journey.

Eventually, the unfamiliar becomes familiar, and the strange becomes second nature. Until then, be kind to yourself – and keep exploring.