Culture shock: A guide
Studying abroad can be a leap into the unknown, which can be challenging. This page prepares students and provides them with practical tips.
Culture shock1 is a natural reaction to new experiences and part of an ongoing learning and adaptation process. Give yourself the time you need: Familiarising yourself with a new environment with a different culture, different language and unfamiliar people is often not a matter of a few weeks.
Culture shock can usually be overcome. You can make the adjustment process easier by, for example, actively approaching others, making new contacts, getting involved and planning time for yourself (sport, rest, etc.). If things get difficult, remember that support from fellow students, student organisations, your circle of friends or professional advice is always there for you.
Once you have overcome culture shock, you will have proven that you can deal with differences and find your way in unfamiliar situations. You will also be able to get to know Switzerland even better, with all the facets that you may not have been able to recognise at the beginning.
1 Even though the term culture shock is sometimes controversial in academia, we have decided to use the term for reasons of clarity. In our experience, the term has already found its way into colloquial language.
Culture shock arises when we encounter unfamiliar cultural practices and perspectives. It is often in these moments that we truly recognize the extent of our cultural conditioning.
In the beginning, everything can feel unfamiliar – from the language and food to communication styles and daily behaviors. This adjustment is often compounded by the absence of familiar support systems, like family and friends, and by the challenges of navigating a different academic environment. Everyone reacts differently to stress, which is why responses to culture shock vary widely.
- Physical: Allergies, aches, discomfort, sleep disturbances, fatigue, overeating, or loss of appetite
- Emotional and social: Homesickness, idealization of one's home culture, stereotypes about the host country's culture, social withdrawal, self-isolation, rejection of unfamiliar elements
- Psychological: Mood swings, insecurity
- Practical: Trouble navigating daily tasks or solving simple problems
The positive news is that culture shock is a natural stage in the learning and adaptation process. With time, you will adjust to the new environment and likely begin to appreciate the experience of living in a different culture.
Adjusting to a new culture is not about changing who you are or unconditionally accepting everything unfamiliar; it is about understanding and navigating these differences thoughtfully. This approach allows you to stay true to your own identity while embracing the growth that comes from living in a new cultural environment. As a result, you will expand both your personal and academic horizons.
Research
Take time to reflect on your expectations. Before you depart, research your destination and learn about the typical aspects of daily life there. Setting realistic expectations and gaining some initial insights can help you feel more prepared and comfortable in your new environment.
Language
Learn a few basic phrases in the local language, like "Hello" and "Thank you". Even small language skills show interest, make it easier to connect with others, and help you navigate daily life.
Acceptance of culture shock
Culture shock is a normal part of the adjustment process. Remember the tips on this page and that ETH and your host university offer support if needed. See culture shock as an enriching opportunity to expand your horizons. Give yourself time for it.
Social networks
Stay connected with friends and family back home while also building new relationships – whether with locals or fellow exchange students. Your host country has clubs, cinemas, gyms, and events where you can meet people with similar interests, making it easier to start conversations. Maintaining ties with both existing and new friends can enrich your experience; it is not an either / or choice but rather a chance to expand and deepen your network in meaningful ways.
Incorporate familiar comforts
Maintain some of your favorite routines, like cooking familiar meals or watching a favorite series. These comforting activities provide a sense of routine and stability, helping you feel more grounded in your new environment.
Health and exercise
Stay active, eat a balanced diet, and ensure you are getting enough sleep and rest. ASVZ offers offer a wide range of sports and recreational programmes, which you can take advantage of to stay fit and connect with others. (As an exchange student, You are by default a ASVZ member.) Even simple activities, like going for a walk, boost well-being and support your adjustment. Be mindful of caffeine and alcohol consumption, as excessive intake can intensify stress and other negative emotions.
Document your experience
Keeping a journal can be a valuable way to process culture shock and reflect on your experiences, later becoming a cherished record of your time abroad. If journaling is not your style, consider using a scrapbook, sketchbook, or other creative medium that resonates with you.
Openness over stereotypes
Resist the urge to generalise. Approach the new culture with an open mind, welcoming differences with curiosity and a sense of humor rather than judgment. This openness will enrich your understanding and appreciation of Swiss culture.
Inform yourself
Attend all orientation events, read through all the information provided, and organize it for easy reference later. Additionally, research further details on your own. This proactive approach will help you understand key procedures, connect with important contacts, and discover attractive offers (e.g. sports programmes).
Welcoming differences
Teaching methods, exam formats, and interactions in lectures, with peers, or with university staff may differ from what you are used to. Embrace this as an opportunity to learn from a new academic system.
Communication and interaction
Engage actively with your fellow students and instructors – they will value your input and fresh perspective. If you struggle with a course’s content or pace, take action early: Consider asking classmates for clarification, or reach out to the lecturer or tutor for support. Should you feel a course change is necessary, contact your departmental exchange coordinators for guidance.
Organisation, workload, and examinations
The structure of coursework and exams may differ significantly from what you are used to, with assignments, grading, and exam schedules potentially following a different format or timing than at your home university. To prepare effectively, gather information well in advance and allocate ample time for relaxed, thorough exam preparation. Connecting with fellow students or former exchange students to learn from their personal experiences and organisation strategies can be especially helpful.
Your time abroad has shaped you, and you may now see things differently than before. It is possible that your social environment has also changed. Family and friends will be excited to see you, but they may have developed new routines. Be patient with yourself, proactive in reconnecting, and open to any changes.
You can also share your experiences through the Erasmus Student Network (ESN). ESN provides a way to connect with exchange students in Zurich, attend a variety of events, and help newcomers settle into life in Switzerland (e.g. through ESN's buddy system).
If you find that settling in is challenging, do not hesitate to contact the Psychological Counseling Services by University of Zurich and ETH Zurich. The service provides support for handling personal difficulties, academic issues, and re-adjustment after a stay abroad. The service is free, completely confidential, and available in multiple languages.