搬到一個全新的地方，接觸不同的文化，是一段既令人興奮又充滿挑戰的冒險旅程。無論是出國留學、移民、海外工作、短期交換生活等。文化差異都可能帶來衝擊與不適應。這篇文章將帶你認識文化衝擊各階段，提供最實用的應對方法，幫助快速適應新生活並享受跨文化交流。

文化衝擊可能出現的情境

1. 移民到新國家生活：海外生活方式、語言和社交模式完全不同。

2. 到新的學校或職場：需要與來自不同背景的人合作或適應職場。

3. 跨城市或跨區旅行：即使在同一國家，也可能因地區文化差異而感到不適。

什麼是文化衝擊 What is Culture Shock?

1. ❤️Honeymoon Stage: Everything feels new and exciting.

2. 💔Frustration Stage: Differences start to feel overwhelming and frustrating.

3. 😌Adjustment Stage: You begin to understand and adapt to the new culture.

4. 🤗Acceptance Stage: You feel comfortable and integrated into the new culture.

文化衝擊什麼時候會影響到你? When Can Culture Shock Affect You?

文化衝擊會在不同的時間和情境中影響你。通常在到達後會感受到強烈的文化衝擊，但也可能在幾個月後才出現。文化衝擊的時間和強度因個人的經歷、親友的互助和個人的韌性而異。

Culture shock can affect individuals at different times and in various situations.  Students can experience it right away or months after their arrival. The timing and intensity of culture shock can vary based on personal experiences, support systems, and individual resilience.

意識到文化衝擊 Identifying Culture Shock

自我檢視 In Yourself

1. 感到焦慮或悲傷：你可能會很想家，或懷念舊環境中熟悉的事物。這在新文化中感到害怕和擔心是很正常的。
2. 日常生活中充滿挫折：像購物或點餐這樣的簡單任務可能會感到困惑或沮喪。(甚至困難)
3. 身體症狀：可能會頭痛、胃痛或睡眠困難。
4. 逃避：不想有社交互動或停止曾經喜愛的活動。

1. Feelings of Anxiety or Sadness: You might feel homesick or miss familiar things from your old environment. It is normal to feel scared and worried when you are in a new culture.

2. Frustration with Everyday Activities: Simple tasks like shopping or ordering food might feel confusing or frustrating.

3. Physical Symptoms: You might experience headaches, stomachaches, or trouble sleeping.

4. Withdrawal: Avoiding social interactions or activities you used to enjoy.

朋友中出現 In Friends

1. 行為改變：你的朋友可能容易放空、易怒或不開心。
2. 抱怨新環境：不斷談論家鄉的美好。
3. 避免社交活動：不想外出或參加學校或一些活動。
4. 身體不適：經常頭痛或感到不舒服。

1. Changes in Behavior: Your friend might become more withdrawn, irritable, or upset.

2. Complaining About the New Environment: Constantly talking about how things are better back home.

3. Avoiding Social Activities: Not wanting to hang out or participate in school or community events.

4. Physical Complaints: Mentioning frequent headaches or feeling sick.

好撇步 Tips to Handle Culture Shock

文化衝擊是每位踏上海外旅程的人幾乎都會面對的挑戰，但它同時也是成長的契機。採取有效策略就能從不適應中走出來，擁抱國際化、多元文化所帶來的豐富收穫！

如何改善文化衝擊帶來的不適呢? Things you can do.

1. 了解新文化：儘量多了解新文化，例如你剛到加拿大，學習加拿大文化。了解當地的習俗、傳統和社會規範可以減短過渡期。
2. 保持聯繫：通過電話、LINE或社群媒體與家鄉的朋友和家人保持聯繫。告訴他們你正在學習的內容並分享你的經歷。
3. 探索新文化：了解當地的習俗，嘗試新食物，參加文化活動。
4. 交新朋友：加入社團或體育事項，結識新朋友。
5. 保持活躍：定期運動，以減輕壓力並改善心情。
6. 保持日記：記錄你的經歷、感受和適應新文化的進展。
7. 尋求支持：與學校輔導員、老師或可信賴的成年人講你的感受。
8. 照顧好自己的健康：保持良好的飲食、充足的睡眠，並好好照顧自己。
9. 尋找具體的解決方案：將挑戰拆分成可以管理的小部分，這樣更容易應對。
10. 與他人共度時光：不要孤立自己，與寄宿家庭共度時光，和其他國際學生一起出遊，參加社交活動。
11. 記住你為什麼來：你知道這會是不同且具有挑戰性的經歷，但要專注於你來的理由及其帶來的好處。
12. 接受當地的方式：接受加拿大人的做事方式，加拿大文化並不比其他文化更好或更差。所有文化都有差異和獨特之處。
13. 慶祝你的成功：不要對自己過於苛刻。意識並慶祝你的成就，無論多小。

1. Learn as Much as You Can About the New Culture: If you’ve moved to Canada, for example, learn about Canadian culture. Understanding local customs, traditions, and social norms can make the transition smoother.

2. Stay Connected: Keep in touch with friends and family from back home through calls, texts, or social media. Tell them what you are learning and share your experiences.

3. Explore the New Culture: Learn about the local customs, try new foods, and participate in cultural activities.

4. Make New Friends: Join clubs or sports teams to meet people and make new friends.

5. Stay Active: Exercise regularly to help reduce stress and improve your mood.

6. Keep a Journal: Write about your experiences, feelings, and progress in adapting to the new culture.

7. Seek Support: Talk to a school counselor, teacher, or trusted adult about your feelings.

8. Look After Your Health: Eat well, sleep well, and take good care of yourself.

9. Look for Solutions to Specific Problems One at a Time: Breaking down challenges into manageable pieces can make them easier to handle.

10. Spend Time with Others: Don’t stay alone. Do things with your host family, visit other international students, and engage in social activities.

11. Remember Why You Came: You knew it would be different and challenging, but focus on the reasons you made the change and the benefits it brings.

12. Accept the Local Ways: For example, accept the way Canadians do things. Canadian culture is not better or worse than other cultures. All cultures have differences and unique aspects.

13. Celebrate Your Successes: Don’t be hard on yourself. Acknowledge and celebrate your achievements, no matter how small.

應該避免的事 Things You Should Avoid

1. Isolating Yourself: Avoid spending too much time alone; make an effort to socialize and engage with others.

2. Negative Comparisons: Try not to constantly compare your new environment to your old one in a negative way.

3. Overspending: Avoid spending too much money on things that remind you of home; instead, focus on experiencing new things.

4. Ignoring Your Feelings: Don’t bottle up your emotions; it’s important to acknowledge and address them.

文化衝擊的互相幫助 Supporting Friends Going Through Culture Shock

1. Be Patient: Understand that adjusting to a new culture takes time, and be patient with your friend.

2. Listen: Offer a listening ear and let your friend talk about their feelings and experiences.

3. Include Them: Invite them to join you in activities and introduce them to your friends.

4. Share Resources: If you know of clubs, events, or support groups, share this information with your friend.

5. Encourage Exploration: Suggest fun and interesting things to do in the new environment.

6. Check In Regularly: Keep in touch and check in on how they are doing, showing that you care.