Reverse culture shock can hit you when you least expect it. For me, it was when I was sitting in a meeting in Melbourne surrounded by Australians in the same profession – completely tongue-tied. I found myself urgently trying to contain my ‘resting meeting face’ which wanted to violently twitch in response to how ‘direct and brash’ everyone was. Seven years working in London had left me completely out of sync with my own peers. Here I was, an alien in my own country.
Bryce Corbett, one of my podcast guests, was hit with reverse culture shock trying to reconcile the blinding Australian light in Sydney, which was very different to the more muted sunshine of Paris. InSync member Natasha has just repatriated back with her family from Singapore and has been surprised at how her Aussie kids have struggled to adjust to an Aussie life. Another of my podcast guests Sarah Ntiamoah only diagnosed she was suffering from reverse culture shock, when she googled her symptoms and found an online survey!
There is a reason why we expat-repats talk about reverse culture shock. It is because it is a universal, albeit unfortunate, by-product of returning ‘home’. It doesn’t matter where you live overseas, how senior you are in your profession or how ‘mature’ you think you are – no one is completely immune to the emotional impact of moving home.
Reverse culture shock for Australians can be particularly acute. For most of us expat-repats, we are returning from big lives in big jobs in big markets, in countries close to …well, other countries. We are returning to lives, workplaces and peer groups which might have cultural diversity but not necessarily high numbers of foreigners doing the same thing we were doing overseas. Living the expat life.
We have our friends and family – but all of sudden we are struggling to find people who ‘get’ us.
Reverse culture shock usually hits post the honeymoon period of coming home and reuniting with friends and family. Rather unhelpfully, this often coincides with the job hunt or starting to work for an Australian based employer.
Here are my top tips for dealing with reverse culture shock.
1. Acknowledge that reverse culture shock is real and allow time to adjust
Google reverse culture shock and you will see you are far from alone. Reverse culture shock is not unique to Australians – any nationality who lives overseas for a period of time, can find adjusting to life ‘back home’ a challenge.
Recognising this is normal can help you manage expectations. Expect to feel a mix of emotions—excitement, frustration, nostalgia, or even a sense of disconnection.
2. Stay open-minded about changes
It’s not me, it’s you. Or is it? You can debate whether it is you or Australia who has changed but realistically – it is probably both. Be prepared for shifts in culture, cost of living, social norms, and even friendships.
Friends and family may not fully understand your experiences abroad. Share stories but also take time to listen to what has changed in their lives.
3. Seek out other returnees
Connecting with others who have gone through the same transition can be reassuring. Join expat returnee groups, professional networks or community events.
Connecting with others who’ve made the leap home can be surprisingly comforting. Tap into the InSync Network Group – a vibrant, welcoming crew always up for a coffee, a beer, and a good story (or vent) about repat life.
4. Re-establish a sense of purpose
If life abroad was filled with adventure, returning home can feel ‘less exciting’. Set new personal or professional goals to maintain a sense of progress.
For me, booking a trip to Uluru sparked that same spirit of discovery—while deepening my connection to the rich culture in our own backyard.
5. Maintain a global perspective
You don’t have to “leave behind” your international experiences. Stay connected globally, travel when you can, and find new ways to use your cross-cultural knowledge and skills – they’ll continue to shape your thinking, enrich your work, and in some cases, open doors right here at home.
6. Prioritise
Repats often comment that coming home, they are surprised at how exhausted they feel. This is completely normal. Exercise, get outdoors and engage in activities that bring you joy.
If you’re feeling overwhelmed, consider talking to a mentor, coach, or expat-savvy psychologist –and if you’re not sure where to start, I’m happy to help point you in the right direction.
And most of all, know that reverse culture shock will pass in time. Much like you needed time to adjust to a new life overseas, you need to invest time and patience in feeling ‘at home’…at home.
