Understanding Acculturation Stress: The Newcomer Journey
The journey of moving to another country can be both exciting and daunting- this duality of emotion and experience is a normal part of the process. It is a period characterized by profound change, shifts in identity, deep exploration and adjusting to surroundings that feel unfamiliar at first. As newcomers, understanding acculturation is essential as we move towards integrating ourselves within newer cultures, traditions, belief systems and expectations. Acculturation can be best understood as the efforts to embrace aspects of the new country’s culture (social, political and economic customs) while retaining elements of your original culture. In other words, acculturation is a beautiful amalgamation of where you came from and where you are now.
What is acculturation stress?
Acculturation stress refers to the mental and emotional challenges that we could experience when adapting to a new culture: this experience looks different for everyone and it’s normal to find the process to be taxing, overwhelming and difficult to cope with. You may experience anxiety, depression, self-doubt, loneliness, confusion or feelings of anger and hostility. The more that the new country’s culture differs from your home culture, the greater your likelihood of experiencing stress, tension and strain while trying to adjust to your new reality.
What are symptoms of acculturation stress?
The following signs are commonly associated with experiences of acculturation stress:
Feeling like you’re caught in-between cultures
Feeling disconnected from yourself, others and the community
Worrying about fitting in or being judged/rejected
Thoughts of being inferior or not good enough as others who are of the new culture
Feeling defeated, helpless or hopeless about your future in the new country
Experiencing bouts of sadness, anxiety or irritability you can’t quite explain
Feeling pressured to let go of parts of your identity in order to be accepted
Experiencing microaggressions, stereotyping or discrimination
Changes in sleep, appetite, energy and motivation
Difficulty focusing on work, school or other responsibilities
What's it like to live with acculturation stress?
Acculturation stress can manifest as unhelpful thoughts, intense emotions, physical health issues or changes in behaviour. Relocating to a new country is a big life transition and all emotions you experience before, during and after the move are completely valid. It’s normal to feel a range of emotions such as excitement, curiosity, hope, anxiety, loneliness, or even frustration as you adjust to a new environment and culture. Remember, these feelings are a part of the process and not a reflection of your overall worth, abilities, resilience and potential.
How to work through acculturation stress?
Coping with acculturation stress starts by acknowledging the myriad emotions you may experience throughout the process. Naming and validating your feelings of sadness, confusion, fear, isolation and loss can help make it easier for you to make space for and address them. Here are some other internal and external resources that can help you manage the impact of this experience:
Honour your cultural identity – keep engaging in traditions, customs or practices that are important to you and help you stay connected to your home, culture and community.
Building a multicultural identity – remind yourself that you don’t have to choose one culture over another. Give yourself permission to let both your heritage and new experiences coexist and shape who you are becoming.
Take inventory of what’s going well – it’s easy to overlook your progress when you’re struggling but it is important to highlight your strengths, achievements (big or small) or any aspects of the process you feel you are managing well. This can help boost your confidence, build resilience and remind you that you are capable of navigating change.
Lean on your support network – connection and belonginess are important aspects of our social wellbeing. Reach out to friends, family, community groups or others with similar lived experiences. Sharing your story within safe spaces can help you feel seen, supported and remind you that you are not alone in this journey.
Find a culturally responsive therapist – seeking support from a mental health professional who understands the nuances of your experience can help you navigate the challenges in a way that feels attuned to your identity, values and goals. In therapy, there is space for all of you – the parts holding onto your roots, the parts adapting and the parts still figuring it out.
Navigating the stress associated with major life transitions can feel heavy and all-consuming. Acculturation stress, though a natural response to cultural change, can still be a challenging and isolating experience. It’s normal to feel unsettled or grieve the loss of your old life and familiar routine. Seeking support can help you explore this complex yet layered experience in ways that honour your journey and creates a path towards healing that feels true to you. Remember, you don’t have to go through it alone. Healing happens in and through communities and can help you find balance and peace as you navigate both worlds.
Our team of culturally-responsive therapists can help support you in working through acculturation stress. If you’d like to reach out for a free consultation, you can do so by scheduling a free initial consultation with myself or another therapist on our team, or reach out to our Intake Coordinator to be matched with a suitable therapist.
