Overcoming reverse culture shock and successfully reintegrating back to your home country...tips from Chevening alumni to current Cheveners.

Reverse culture shock is a serious issue and as the 2022/23 cohort of Chevening Scholars return to their home countries, this is something we all have to deal with. Chevening defines reverse culture shock as "the often-unexpected experience of needing a period of readjustment when you first return to your home country." 

However, with an alumni network of over 55 000, the outgoing cohort of Chevening Scholars has all the support to successfully overcome reverse culture shock and reintegrate themselves into life in their home countries. 

So, I called on that support and contacted Chevening alumni from all over the world to share practical tips that had helped them beat reverse culture shock. This is what they had to say, in their own words:

1. Ana Paula Valacco, MA Journalism, Media and Communications, Cardiff University, 2021/22

From: Argentina 

"First of all you have to avoid underestimating what coming back will mean to you. It will be complex and that is something, I think, you should talk about with your friends and your family. You should let them know how complex it may be so that you can rely on them for support. Ask for them to be patient with you- perhaps you will not be able, in your first few weeks back home, to join in all their plans. Professionally, what I did is that during the last few months of my time in the UK, I started getting in touch with relevant people in the industry in my country and letting them know that I would be coming back. So, that was sort of preparing the field for my return. Also, be patient with yourself. Chevening is a very intense year- you are experiencing things that, probably, you will never experience again in your life and when you go back to your home country, you realise it and that can hit you hard. If it's possible for you, just take some time and don't be in a rush. It's going to be better. I was lucky because I went back to my country just two days before the [FIFA] World Cup started and I was able to meet with friends, watch the games and then celebrate because my country became champions! You will go through a roller-coaster of emotions. Just be aware and be prepared for it and don't picture it as perfect because it will be complex."

2. Estefanía Reyes, MA in Media, Gender and Social Justice, University of Leicester, 2019/20.

From: Venezuela 

"First, after spending a year in the UK, we return to find that a lot has changed within ourselves, as well as in people and places back home. So it's important to give yourself time to adjust and acknowledge these changes. Secondly, stay connected with the friends you made abroad and engage in activities that help you relive those experiences and memories. Lastly, remember that progress takes time. Be patient! Avoid comparisons that may lead to frustration. Instead, focus on appreciating the unique aspects of your home country and the things you missed the most. For me, those things were my loved ones and the stunning beaches in my country."

3. Sharon Zaaruka, MSc Digital Marketing Management, Cardiff Metropolitan University, 2021/22

From: Namibia

"I didn’t believe that reverse culture shock could be a real thing, I just thought it was something that people who have been abroad or to other countries talk about just to show that they have been outside the country. I was advised to stay in touch with family and friends, stay up to date with current affairs etc and I did that. However, nothing truly prepared me for feeling the way I did when I returned to my country. The problem is that you will be returning to things that you have always known and perhaps sometimes enjoyed but the disconnect is that you are not returning as the same person that you were before. Little things like needing to have cash for payments , standing in a long queue just to have a cashier slap a “till closed” sign in your face, getting into a public transport where people are being loud, playing music, having phone conversations where you now know their business, or calling organisations and having no one picking up or being sent around for weeks can trigger reverse culture shock. My tip is this: the truth is, regardless of how prepared you think you may be, you will experience reverse culture shock in some way and format, and I can only ask that should you experience it, please extend grace to yourself and slowly but surely integrate yourself back in your community by doing the things that help ground you and feel safe within yourself and being back in your country. What helped was I resumed aerial yoga, met one friend a week, travelled my country and speaking to my Chevening friends for support because that helps knowing that you are not being extra to be feeling the way you do."

4. Nkosinathi Mavimbela, MA Economics, University of Essex, 2020/21

From: Eswatini 

"The one thing that helps a lot is maintaining contact and scheduling regular catch-up meetings over lunch with your home country cohort. They'll be more likely to be going through the same things. Sharing your experiences and feelings with them will make you feel like it's not just you and that what you're experiencing is to be expected. Think of your cohort as your first support structure during those first few months or so. It is also important to remember that after a year away, some aspects about you might have changed and settling back into your home country doesn't mean that you have to disregard that. If anything, embrace it!"

5. Nargilya Gasanova, MA Bioethics and Society, King’s College London, 2016/2017

From: Turkmenistan 

"I had started meditating and journaling during my studies and ensured to continue that routine upon returning back home to Turkmenistan. Simply jotting down three things I completed during the day—regardless of how significant or insignificant they seemed at the moment—along with some things I was thankful for helped me to stay organized and grateful. I attended numerous formal events and informal gatherings, reconnecting with different scholarship alumni (and not just the Chevening ones). It was great to re-establish and expand my network, creating new connections for new opportunities in my post-graduate life."

6. Charles Dean, Masters in International Human Rights Law, University of Essex, 2019/20

From: Samoa

 

"Treat your family and friends the same as before you left. Continue to enjoy what you used to enjoy before. Inspire, don’t project your experience onto your family and friends. Appreciate that your country is not the same as the UK, therefore things might not be as convenient anymore. Appreciate that people might view you differently by the fact that you’ve been away." 

7. Doorgesh Sookarah, MSc Artifical Intelligence, University of Essex, 2020/21

From: Mauritius 

"Going back to your home country will require certain adjustments just like when you moved to the UK. Be mindful that there will be a period where you will have to re-adapt yourself. Do not rush back to your old routine. Taking things slow at first is a must. Unless it’s absolutely necessary, try to work your way back gradually, especially in a job. Visit your family, friends and acquaintances. It is essential to revitalise your relationships and feel welcomed again. Even though I missed my country’s food, it was still challenging to get back to my former diet. Enjoy the things you didn’t have in the UK but avoid overindulging else you might need to hit the gym soon. Go out there and do the things you liked back home. Loved a morning run? Do it again. Loved hiking? Do it again. Loved gardening? Do it again. Loved baking? Do it again. Careful though, this doesn’t mean that you should forego of any new interest or hobbies you might have picked up in the UK. Lastly, bear in mind that the Chevening Scholarship was a life changing opportunity. Do not settle for comfort and try to breach your barriers whether personal or professional."

8. Monde Ntuli, MSc Business Management, University of Stirling, 2020/2021

From: South Africa 

"When I reflect on my journey back into my everyday, there are a couple of things I would say I wish I did more of:

1. Breathe, pause and take it in.

2. Reconnect with family 

3. Give yourself grace: sometimes the momentum slows down and its okay.

4. Last but not least, go to the places you loved and enjoyed from your home country, be it a sport, restaurant or activity."

9. Shun-Te Wang, MSc. Environment, Politics, and Science, University College London, 2017/18

From: Taiwan 

"Be humble. Although you might have learnt cutting edge knowledge and practices, local knowledge and experience are still essential for your success. Also, stay hungry. Nowadays, UK schools provided online courses and resources which you can access worldwide. And don’t forget your professors, friends and other Cheveners. They can be your life-long support. You will miss your experience in the UK for a long time. But as you get back home, new things will happen in the UK and you might not even know that."

10. Jacinto Fekayamala, MSc. Data Science for Business, University of Stirling 2020/21

From: Namibia 

"Reverse culture shock is a normal phenomenon, you are not weird or overthinking. Give yourself grace and time to adjust to the new (former) realities. Also, remember to afford your family, friends and society back home the same grace and time to another version of you. There is no right or wrong, there is simply different lived experience. You can embrace two different places for its uniqueness, beauty or ugliness simultaneously. Two opposite things can be true at the same time. Remember to apply wisdom as you engage and intergrate back into your home country. Journal, write down your experiences and how you are feeling. You will be surprised how putting your thoughts and feelings on paper could be a game changer. The same way you adopted the UK culture, you will surely intergrate back home too. You just need to award yourself with grace, time and lots of laughter. Lastly, create support groups with other Cheveners in your home country to aid overcoming reverse culture shock."

11. Evone Walters, MA Creative and Cultural Entrepreneurship, Goldsmiths, University of London, 2021/22

From: Jamaica 

"Before you leave the UK, start to remind yourself of the things you love about your country. Remind yourself about what your country does great. To help ground yourself in your home country, write a list of 10 things things you love to do there. Visualise yourself doing them, who you want to share the moment with and the joy you experienced. Upon returning home and settling in, turn that list into your 'Return Home Adventure' list. Make it an adventure with your friends whom you haven't seen in over a year. Head out and have fun. You can even go a step further and create a 'Return Home Bucket List.' Write 10 things you have never done in your home country, but always wanted to do. Either or both activities can help you to fall in love again with your home country to counteract reverse culture shock. Reverse culture shock is normal, but you can overcome it. After all you are a Chevener. Anything is possible. You got this!"

LinkedIn - Evoné Walters

Facebook - Evoné Walters 

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12. Daniel Liendo, MSc. Innovation, Creativity, and Leadership, City University of London, 2021/22

From: Venezuela

"I couldn't understand this change until I had to return to my home country in January 2023. My mind, the way I saw the world and my aspirations had changed significantly. I became a new person. Fitting into the new dynamic is still a challenge, but seeing my surroundings with new eyes is what has helped me to belong once again. When I arrived in the UK, I wanted to discover each of its corners; get to know their culture, traditions, food and iconic places I used to see in movies. Fortunately, I toured several cities and also visited a few around Europe. Something that has helped me to reconnect with my homeland is living in it as if I were a tourist in my own city, and country. I've been to museums I've never been to, eaten in places I've never eaten, talked to more people on the street, and walked more than ever before. I have visited churches, community centers, and universities, always with my sense of wonder at its best. This has connected me to the city in a way I never thought possible and I thank myself every day for coming back. I don't allow myself to compare with any other place. My city and my country is beautiful in its way, and I love that."

So, fellow Scholars I hope you have found these tips helpful. The road ahead will not be easy but I am certain that, supporting each other, and staying in touch, we will all beat reverse culture shock and go on to successfully plant what we have learnt in the UK back in our home countries. 

By: Sibongiseni Zondi (Chevening Social Media Ambassador)

NB: Sibongiseni Zondi writes this blog in his personal capacity. The views expressed here do not represent the views of the Chevening Scholarship Secretariat, Foreign, Commonwealth and Development Office (FCDO) and Chevening partners.

Zondi is a 2022/23 Chevening Scholarship recipient from the Kingdom of Eswatini pursuing a Master's Degree in Public Relations and Digital Communications at the University of Salford, in Manchester, United Kingdom. 

Chevening is the UK Government’s international scholarships and fellowships programme. Chevening Scholarships are awarded by the UK Government to develop international leaders.