How to deal with emotional overload when experiencing Reverse Culture Shock

Repatriates not only experience information overload, but also emotional overload. It is only normal that you are getting tons of emotional input and are getting tons of emotional reactions to all the new changes in your life as a result. They don’t call it Reverse Culture Shock for no reason, it is certainly a shock! Perfectly rational people can easily turn into drama queens when this happens, so if you are a bit emotional already by nature this can be such a roller coaster. Remember: it is ok! All your life, all the things and places and people around you have just changed almost all of a sudden, so it is to be expected to feel a bit overwhelmed at times. Too much change all at the same time can also get you into “freeze” mode, so here’s what you can do about emotional overload so it doesn’t control you.

  First: It is you who controls your situation in most cases despite your new circumstances. Many times we expats, who have dealt with much more difficult and complex situations abroad feel confused by the way things happen at home and we just can’t seem to connect the dots because we are missing one or two and that can generate a big, big and frustrating amount of emotions (not the nice kind, usually). Sadness, anger, irritability, feeling useless… all those pesky Reverse Culture Shock symptoms come up. Breathe deeply. You are above this. You can do it. You have done much more than this before, and you will laugh about this sometime in the near future.

Second: You do not need to deal with everything at the same time. Remember how you adjusted abroad? You didn’t arrive and with a snap of your fingers become a perfectly adjusted member of that society, did you? You took it one thing at a time. I know, since you are “at home” you feel like you should be able to just fit there perfectly, but that rarely happens when you have lived abroad for an extended amount of time. Relax. You need to develop that kind of mindset again, like you are in a foreign land again. Approach it like “I am going to focus my effort adjusting in this aspect this week, and then on that one next week”, and that is how you can do it much more efficiently than spilling all over trying to get everything done at the same time.  

Third: Take a break when the emotions are a bit too much, creating some space and distance. A buffer area or time will give you some perspective and the ability to collect yourself much better instead of just trying to do so while you are not ready. If you try to do things when you are unprepared for them you will be wasting energy and getting tired and washed away, controlled by all this emotional stimuli. Sometimes however, it feels good to let that bull take you on an intense bull ride, and it might just be what you need to shake your emotions off. Keep in mind though that those professional bull riders can usually manage to get about 9 seconds rides. Get your emotional fix and go back to normal, otherwise you risk getting drained or caught into a negativity spiral, and you know you need your energy to take on the re-adaptation challenge you are facing.