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欢迎回到美国!

我们希望你在国外有过愉快的经历. 在本节中, 留学归国的学生将在行政和文化重新适应方面获得帮助.

什么是反向文化冲击?

Just as studying abroad demanded a number of lifestyle changes, so too does returning home. 你现在从国外回来的那个人已经不是当初离开的那个人了. 你们已经在智力和个人方面发生了转变，并成功地在一个与你们自己完全不同的文化中发挥作用. You have new habits, values, and ideas, sometimes without even realizing it!

家庭, 朋友, 邻居们可能很难理解你所经历的变化，他们可能希望你和离开时一样. It can be difficult for them to understand your whole transformative experience, and you may find it hard to balance fulfilling old roles and breaking in new ones. This strain and stress can sometimes invoke a sense of helplessness or a loss of identity. 这就是我们所说的反向文化冲击, 从国外留学回国后，你在哪里了解自己是谁，如何融入你的文化.

事情并不像听起来那么糟. As long as you have an understanding of what you're going through, it's safe to say that not only will you push through these confusing and difficult times, 但会, 事实上, 出人头地.

逆向文化冲击的阶段

虽然文化冲击的各个阶段可能看起来很复杂，但事实证明，反向文化冲击更像是情绪过山车! 让我们来分解这些阶段，这样你就能理解你可能会有什么感觉(或目前正在有什么感觉), 如果你刚回家!).

阶段1:回家

In the final days of studying abroad, you’ll probably feel excited and a bit nervous. 在国外呆了几周或几个月后，你可能想知道发生了什么变化——以及变化了多少. 你的朋友们最近在忙什么? 你的家人好吗?? 即使你已经 在国外学习期间保持联系，你可能不知道所发生的一切.

You board the plane home, arrive, catch up on sleep… and then what?

第二阶段:蜜月期

就像经历文化冲击一样, 当你从国外留学归来时，你可能会发现你经历了一个“蜜月”阶段. 家的舒适, 见到家人和朋友的喜悦, the ability to eat your favorite foods and watch your favorite shows, and the conveniences of the culture you grew up in will all feel great. It may seem like this phase will last forever (and we wish it could!).

For many study abroad students though, there are more emotional phases to experience.

阶段3:困惑和沮丧

几天或几周后, 你可能会发现自己对以前从未困扰过你的事情感到困惑和/或沮丧.

在一个学期里，你可以轻松地乘坐火车和公共汽车四处走动，但在家里，你可能会对公共交通的选择感到沮丧. 你可能想知道人们为什么要排队 这种方式 而不是排队 这种方式 就像你出国留学时他们做的那样. 你可能会突然意识到，其中一些舒适和便利并不像以前那样舒适或方便——因为你已经看到了其他地方的世界是如何运作的, 也许他们有更好的做事方法!

阶段4:苦乐参半的怀旧

Phase 3 almost always triggers Phase 4, which we’re calling bittersweet nostalgia. It’s that feeling when you deeply miss your study abroad experience and your host country. 你可能会想念你的新留学朋友, and maybe your host family too if you stayed with one.

你可能会发现，在留学回国后的头几个月里，你会在第三和第四阶段循环几次. 在此期间, 你正在慢慢地调和你在国外的经历和你在国内的生活(你甚至可能意识到，“家”这个概念比你想象的要灵活得多，因为你已经有了不止一个家)。.

第五阶段:接受 & 订婚

At some point, you’ll eventually re-integrate with life at home. 你可能会忘记你在国外经历的一些让你沮丧或困惑的具体细节. You might fall out of touch with study abroad 朋友. 这些都是消磨时间的不幸现实，对此感到有点难过也没什么.

在这段时间里，你也会发现, you come to accept everything you used to know so well about home. 你将与家乡的朋友和家人重新建立联系, 重新参与你最喜欢的活动, and head back to campus ready to dive back into your college experience. The pangs of missing your study abroad experience will become fewer and farther between.

阶段6:精通

到第六阶段，也就是最后阶段，你成功地度过了逆向文化冲击最糟糕的部分. 唷!

This stage is where you can look back fondly on your study abroad experience, 也活在回家的那一刻. 你可能有旅行癖，已经开始计划下一次旅行了——但你也很高兴能回家. The highs and lows of the reverse culture shock rollercoaster are much less dramatic. Congratulations on making it through this complicated, emotional journey!

应对反向文化冲击的技巧

如果你还处于早期阶段, 继续往下读，学习我们的一些最重要的建议，让你尽可能轻松地度过反向文化冲击.

  1. 理解 & Accept You’re a Different Person After Studying Abroad

    承认并接受你通过留学改变了自己的事实是重新适应国内的第一步. Your worldview has inevitably been altered, and your 朋友 and family may not realize it.

    It’s hard to explain what you’re going through to people who haven’t experienced it. To make sense of your thoughts, consider keeping a journal to jot down your reflections. 你的文章不需要太长. 它可以像几个单词或几个句子一样简单. 把它写在纸上(或电脑文档)可以作为一个很好的出口来处理你的重新进入.

  2. 与海外留学校友联系

    当今世界的好处在于，你只需点击几下鼠标，就可以与任何人建立联系. If you’re missing the 朋友 you made while abroad, hop on Skype or shoot them an email. This won’t change the fact that you’re not together anymore, 但它会帮助你与其他得到它的人分享你适应家乡生活的经历.

    在网上与人互动只能到此为止. 有时候，在自己的国家感觉不那么“陌生”的最好方法是与有类似经历的人见面. 你可以尝试参加一个海外留学校友聚会，或者与你的海外留学办公室联系，为每个刚从海外留学归来的人策划一个活动. 这些类型的经历将帮助你与同样理解你所经历的事情的新朋友建立联系.

  3. 保持记忆鲜活

    Not everyone wants to hear you talk about the pigs’ feet you ate, 你爬过的冰川, 或者你浪漫的乘船之旅. A great way to express yourself to the right audience is through your own work. 以下是一些你可以实施的想法:

    • 创建自己的网站或博客: It’s super simple to set up your own blog these days. Writing for an audience can be a great way to organize your thoughts and stories. Your own site can also serve as a portfolio piece for a resume, 所以让你的帖子有见地, 独特的, 和有趣的.
    • 为其他网站写作: 通常，旅游网站会寻找作家来分享他们在某个特定城市的生活经验. If maintaining a site of your own is too much for you, write an article for another site that accepts travel articles. 到海外去 is always open to writers who can share stories on the topics we’re looking for.
    • 视频: 不喜欢写作? Consider posting videos on YouTube or Vimeo outlining your ideas on living abroad, 回家, and any other angle you feel would be helpful to yourself and others.
    • 创意: Make a scrapbook or frame pictures as a way to relive your memories. You can keep these items as memorabilia and show them to guests who ask about them.

  4. 回馈 & 鼓励他人出国留学

    克服反向文化冲击的最好方法之一就是帮助别人对这些令人惊奇的事情感到兴奋, 你刚刚经历了改变人生的经历. 这里有一些建议让你开始:

    • 在留学办公室做志愿者(或工作): Often there are peer mentor positions at the study abroad office, 在哪里可以见到未来的学生, give them some little insight from your own experience, and help point them in the right direction before they speak with an advisor.
    • 在留学展销会和活动中担任志愿者; 同样的道理, most universities have various international education-focused events throughout the year, 他们通常会寻找出国留学的校友来讲述他们的经历——无论是正式的演讲还是小组讨论, 或者管理餐桌.
    • 成为项目大使: 你喜欢你出国参加的项目吗? 联系他们成为校园大使. You’ll have the chance to represent your program at various events and fairs on campus, and who knows… maybe it will lead to something more!
    • 通过与国际学生一起工作来回馈社会: If your university has a lot of international students, they probably also have a lot of ways for local students to get involved. It could be something as simple as showing them around campus on their first days, 或者像每周见面交谈这样广泛的活动来帮助他们提高英语水平.

  5. 探索自己的国家

    仅仅因为你回到了家，并不意味着你必须停止旅行和体验新的文化. 在你的祖国找一些地方，做一些事情，让你想起你在海外度过的美好时光.

    你想念国外的食物吗? Find a restaurant that serves food from your host country. Better yet, make a meal yourself and have a dinner party teaching others about it. Or, go on new and exciting adventures to parks, events, or concerts. 在你自己的国家，有很多地方你可能没有见过，需要去探索. Why not take a road trip or even just a day trip to reawaken your sense of adventure? “宅度假”!”

关于反向文化冲击的最后思考

出国留学后，适应一种新的文化是需要时间的——即使这种文化是你成长的环境! Reverse culture shock is definitely real, and it’s okay if you’re experiencing it. Know that the phases will pass over time, and you will get through them.

With these tips and a better understanding of your experience, 你可以成功地应对反向文化冲击，并通过一个更世俗的人准备再次探索! 也许这次你可以试试 国外的教学 或者决定去学一门 外语 在一个新的国家. 你可以调查一下 国际实习 to complement your college experience, or choose to 海外志愿者 在你课间休息的时候. 不管你接下来选择哪种经历, you’re now equipped to handle it -- and all the feelings that accompany the return home!

这篇文章是我们多年来发表的关于反向文化冲击的几篇文章的综合版本. Those original stories were published by Megan Lee (in 2011), Alexa Hart(2013年), 和瑞秋·塔夫脱(2014年). 本文于2018年8月更新，将我们关于反向文化冲击的最佳资源集中在一起.

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