6 real ways to deal with culture shock on long-term travel adventures

If you’ve done any kind of long-haul or extended travel, you’ll know the first few days feel like magic. The smells, the colours, the food, the buzz — it’s intoxicating. I remember arriving in Thailand for the first time and being completely wide-eyed. The air smelled like lemongrass and motorbike fumes, street vendors were ladling out steaming bowls of soup, and the traffic was pure chaos. I absolutely loved it.

But that honeymoon period wears off, especially if you’re staying more than a couple of weeks. When I was in Spain for a month, somewhere around week three, I hit a wall. I couldn’t understand anyone, I missed the simplicity of Australian coffee (Spain, why is it so hard to get a flat white?), and I started fantasising about Vegemite toast. That, my friend, is culture shock

Over time, I’ve learned a few practical ways to navigate those bumpy moments — not just to survive them, but to grow through them and get back to enjoying the ride. Here are six real strategies that helped me.

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1. Do your research, but not too much

Research isn’t just about knowing what to pack or where to eat — it’s also about cultural cues. Take Japan, for example. It’s a dream when it comes to design, order, and subtle social etiquette, but if you don’t know the unspoken rules, you’ll stick out fast. On my first train ride through Tokyo, I made the rookie mistake of chatting on the phone. Heads turned. Turns out, using your phone in public transport is a big no — silence and consideration are king.

One thing I did get right? Using a VPN in Japan. Japan has fast, free WiFi almost everywhere, but it’s a double-edged sword. It makes life easy, but public networks aren’t always safe. A VPN not only kept my personal info protected — it also gave me access to Aussie content when I needed a breather from the intensity of a place that, at times, felt like the future on fast-forward.

Also — don’t forget the shoes-off rule (even in some restaurants), orderly queues for everything, and bowing instead of handshakes. It might feel awkward at first, but once you tune into the rhythm, you realise how beautifully considerate Japanese culture is.

2. Learn a few key phrases

You don’t need to be fluent. But if you can ask where the toilet is, order food, and say hello and thank you, you’ll instantly feel more capable. In Chiang Mai, I learned how to say khob khun krub (thank you), and it changed the way people responded to me. I wasn’t just a clueless farang — I was trying, and locals appreciated it.

When I was in rural New Zealand (backpacking through the South Island), even simple greetings in Te Reo M?ori helped break the ice and show respect for the culture. Don’t stress about pronunciation — just give it a crack.

3. Stick to familiar routines

When I spent a few months in southern Spain, the novelty of late dinners and slow mornings wore off pretty fast. I was jet-lagged, out of sync, and craving some kind of normality.

So I started building a daily routine that felt more ‘me.’ I found a small gym in Ibiza (no aircon, but full of character), went for walks at sunrise, and found a local café that served half-decent coffee. That little bit of structure grounded me, even when everything else felt wildly unfamiliar.

Culture shock occurs most intensely when you feel completely disconnected from your habits, your people, and even your sense of self. Keeping a few small routines — journaling, morning exercise, or watching a familiar show — can make all the difference.

4. Stay connected — but not glued to home

There were times when I called home way too much — like that homesick week in Vancouver when I was craving chicken schnitzel and my late mum’s voice. Staying in touch is important, especially if you’re travelling solo. But there’s a line where it starts pulling you out of the present moment.

What helped me was setting small connection rituals — like messaging friends once a week or sharing a funny travel photo in the family group chat. It gave me support, without disconnecting from the adventure I was in.

5. Watch how the locals move — then mirror them

Public transport can be a weird cultural petri dish. In France, it’s dead silent on the Métro. No one talks. In Thailand, everyone’s chatting, scrolling Instagram or watching soap operas at full volume.

In Canada, people politely queue. In China? It’s a little more… fluid.

Instead of stressing, I’ve learned to just watch. How do people enter a train? Do they make eye contact? Talk to strangers? What’s the vibe in line at the bakery? Then I try to blend in. It’s not about losing your identity — it’s about respecting theirs.

6. Embrace the food — even when it’s weird

Food can be a total culture-shock trigger. In Thailand, I once ordered soup and ended up with cubes of congealed blood in it. In Spain, lunch at 3 pm took some serious adjustment. And in Canada? Poutine grew on me, but it was a weird first bite.

At times, I craved something familiar — and sure, I’ve smashed a Macca’s burger in desperation. But the turning point came when I stopped resisting and started embracing local food as a cultural gateway.

In New Zealand, sharing a hangi with locals opened up a whole new layer of understanding for me. In Thailand, learning how to order proper pad see ew in Thai felt like winning a gold medal.

Final thoughts…

Culture shock isn’t a sign that something’s wrong — it’s a sign that something different is happening. And different is why we travel.

Sometimes it’ll be frustrating. Sometimes it’ll make you want to go home. But the truth is, every one of those challenging moments — the awkward encounters, the miscommunications, the lonely nights — they’re all part of the adventure.

The best thing you can do is lean into it, stay curious, and give yourself grace. Every time I’ve felt the pinch of culture shock, it’s been followed by a deeper appreciation for the place I’m in — and a better version of myself on the other side.

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