Tips for the Transition
Practical tips and strategies as you reintegrate into life in Canada.
Reverse culture shock can take many forms—initial excitement about returning home, a sense of disconnection, or even unexpected nostalgia for your life in the U.S. It’s important to remember that everyone's re-entry experience is different, and there’s no “right” way to feel. Some might adapt quickly, while others may struggle with the adjustment.
To help ease the transition, here are some practical tips and strategies as you reintegrate into life in Canada:
1. Anticipate the Challenge
Recognize that re-entry may not be as simple as slipping back into your old routine. Reverse culture shock is common and can take time to work through. Be patient with yourself as you navigate the emotional ups and downs that come with readjustment.
2. Practice Self-Care
Take care of your physical and mental well-being. Prioritize rest, nutritious meals, regular physical activity, and stress-reducing activities. A healthy body and mind will give you the resilience you need during this time of change.
3. Engage in What Brings You Joy
Carve out time for activities that bring you happiness and help you unwind. Whether it’s a creative hobby, spending time outdoors, journaling, or mindfulness practices—intentionally doing what brings you peace can be a powerful coping mechanism.
4. Stay Connected to Your Global Life
Maintain relationships with friends you made abroad. These connections not only provide emotional support, but also help you retain your global perspective and keep that chapter of your life present in a meaningful way.
5. Talk About Your Experience
It’s natural to feel like people back home may not fully understand what you’ve been through. Still, talking about your experiences—whether it’s the challenges or the highlights—can help you reflect, process, and even celebrate your time abroad.
6. Integrate New Habits and Interests
Think about what aspects of your life abroad you’d like to keep. Maybe it’s a love of international cuisine, a new language, or a different pace of life. Integrating those elements into your daily routine in Canada can make your life feel more complete and personally authentic.
7. Stay Active and Engaged
Keeping busy with meaningful activities can reduce feelings of isolation and help you feel more grounded. Look for opportunities to participate in work, volunteering, social events, or community groups to build a support network and maintain a sense of purpose.
8. Seek Support When Needed
Don’t hesitate to talk to someone if you’re struggling. Whether it’s a trusted friend, family member, or professional counsellor, having someone who will listen can make all the difference. Additionally, be sure to connect you with resources and your new MFRC. They can introduce you to helpful resources, local programs, and support services specifically tailored for military families returning from OUTCAN.
9. Give Yourself Grace
Finally, be kind to yourself. Transitioning back can be complex and emotional. Celebrate small wins, acknowledge the tough moments, and remember that adapting takes time.
You’re not alone in this. Many others have walked the same path, and there’s a wide range of resources and support available to help you settle back into life in Canada. Take it one day at a time—you’ve got this.
