The honeymoon phase is over, your daily routine feels—well, routine—and suddenly that “new country excitement” has worn off. Welcome to the middle of your exchange year!
If you’re around month two or three, you might be feeling a mix of emotions. Things that once seemed exciting may now feel confusing or even frustrating. You might miss familiar food, family, or routines—and that’s okay. You’re not doing anything wrong. You’re just deep in the part of exchange that everyone goes through: culture shock.
It’s normal, and it will pass. Here are 11 ways to make it easier, move through it faster, and get back to the fun part of your exchange.
1. Remember Why You Came
You had big reasons for saying “yes” to this adventure—maybe learning a language, discovering a new culture, or challenging yourself to grow. When the excitement fades, reconnect with your why.
Write it down, stick it on your mirror, or make it your phone background. A little reminder goes a long way when you need a boost.
2. Talk to People—Even When You Don’t Feel Like It
When you’re feeling off, it’s easy to pull back and stay quiet. But connection is the best cure for homesickness. Sit with classmates at lunch, join conversations, or hang out in the living room instead of hiding in your room.
You don’t have to be the life of the party—just being present helps you feel more included.
3. Make Friends Like a Local
The fastest way to feel at home is to act like you belong.
Say “yes” when classmates invite you somewhere. Join a sport, club, or after-school activity. Ask your host siblings to introduce you to their friends.
Don’t wait for people to come to you—go to them. The more connections you make, the more this place starts to feel like yours.
4. Laugh at the Awkward Moments
You’re going to make mistakes. Everyone does. You’ll say the wrong word, misread a situation, or totally misunderstand a cultural norm.
When it happens, don’t beat yourself up—laugh! Awkward moments make the best stories later. Humor is your secret weapon for getting through culture shock with grace.
5. Stop Comparing Everything to Home
Your host country isn’t supposed to be “like home”—that’s kind of the point.
Instead of thinking, “At home we do it this way,” try asking, “I wonder why they do it like that?”
The more you focus on discovering instead of comparing, the more fascinating daily life becomes.
6. Say Yes More Often
When in doubt, say yes.
Yes to the weird-looking casserole. Yes to helping in the garden. Yes to the school dance you’re not sure you’ll enjoy.
The best exchange memories usually start with something you almost said no to.
7. Make a “Good Things” List
Every night, jot down one thing that went right today. Maybe your teacher smiled at your progress, or your host mom made your favorite dinner, or you understood a joke in your new language.
On rough days, look back at your list. You’ll see proof that you’re making progress—even when it doesn’t feel like it.
8. Limit Scroll-and-Sulk Time
Homesickness loves company—and social media is its best friend.
Scrolling through pictures of your friends back home might feel comforting, but it usually makes things worse.
Try trading 30 minutes of scrolling for something real: bake cookies with your host family, take a walk, or create a playlist of songs that remind you of your new life.
9. Create a Mini Comfort Zone
It’s okay to need little reminders of home. Bring a favorite hoodie, snack, or candle into your space.
At the same time, build new comforts—your favorite coffee shop, a walking route, or Sunday routines with your host family. These small anchors help you feel balanced and grounded.
10. Ask, Don’t Assume
If something feels confusing, ask about it! Most misunderstandings in exchange life come from assuming instead of asking.
Your host family, teachers, or friends will usually be happy to explain—and it shows you care about understanding their culture. Plus, it’s a great way to start meaningful conversations.
11. Celebrate Progress, Not Perfection
You don’t have to feel perfectly adjusted to be doing well. If you’re trying, learning, and staying open—you’re winning.
Exchange isn’t about being flawless; it’s about becoming flexible, confident, and resilient.
Look how far you’ve already come since your arrival. That’s something to celebrate.
Wrap-Up: The Fun Is Just Ahead
Culture shock isn’t a sign that something’s wrong—it’s a sign that you’re really living in another culture.
The dip you’re in now? It’s temporary. Keep showing up, keep saying yes, keep finding joy in small moments.
The best part of your exchange—the friendships, the confidence, the sense of belonging—is right on the other side of this phase.
You’ve got this.
