Combating Culture Shock: Tips from a Survivor
Those who have read my previous posts know how much I love Japan. In spite of its numerous imperfections, I remain happy and proud to call this country my home. I am fortunate enough to be able to enjoy the hospitable people, the temperate climate, the good food and the wonderful culture. Unfortunately, Japan can sometimes be a cold, lonely and hostile place.
For all its advanced technology and hospitality, Japan is unfortunately a country wrought by emotional issues. Japan consistently records one of the highest suicide rates in the developed world. Work stress, family problems, social exclusion and bullying are all factors. The Japanese compulsion to internalize negative feelings is also a major factor.
As a foreigner in Japan, I have to say I often worry for the mental well-being of some of my friends and colleagues. They work such long hours, have so little time for a personal life, and feel the constant pressure to put work and their job before all other considerations.
However, we foreigners are not immune to the trauma of mental or emotional instability either. The dreaded “culture shock” has probably afflicted all of us to some degree at one time or another.
“Culture shock” is probably best categorized as an extreme sense of helplessness, isolation, loneliness and fear. It occurs when the “honeymoon period” of enjoying the novelty of being in a new country wears off. We try to adjust to the daily grind of work, building new friendships, pursuing relationships and trying to fit into Japanese society, but sooner or later, we all feel a certain sense of alienation.
Whether or not this could actually be considered a form of depression or not is debatable, however the external manifestations of the symptoms are very similar. Sufferers of culture shock can become withdrawn, nervous around groups of people, prone to sudden mood swings or emotional outbursts and just generally very unhappy with their surroundings.
The question is, what can we do about it? If you feel like the day to day grind of life in Japan is becoming too much, in the first instance, there are a few steps you can take to remedy this.
1) Get out of town. Go to the onsen, do some hiking in the countryside, attend a local matsuri or cultural event. Remind yourself why it is you fell in love with Japan in the first place.
2) Make an action plan. Identify 4 or 5 things in your life that are making you unhappy. Write them down so you don’t forget. Once you’ve done that, write a paragraph about each one. Think of why this is a problem and how it can be overcome. Be realistic, but not pessimistic, in setting your goals.
3) Shake up your social scene. Perhaps your social life has been stagnating, and this is making you unhappy. Join a local sports club or activity group. Check the internet for local international parties or events in your area. Being around new people gives you the chance to just be yourself, without the usual peer pressures we can sometimes experience in our usual social group.
4) Talk to your Japanese friends. When I was feeling very down about life before, I talked with my closest Japanese friend at the time. Their insight into how to deal with the day to day struggles here was invaluable. I also learned at that time, Japanese people aren’t really that different from us, and we have more in common than you may think.
5) Re-evaluate your job. Is the current job you have making you unhappy? Are the hours not right for you? Do you have problems with co-workers? Maybe a new job in Japan is what you need to recharge.
6) Study Japanese. In many cases, our sense of alienation or frustration stems from an inability to understand the people around us. Without at least some knowledge of Japanese we simply cannot have even the simplest of day to day interactions, the kind of which we would take for granted back in our own countries. Attending a Japanese language school is not only fun but having even a few basic words in Japanese can open up a whole new world of interactions and potential friendships.
7) Avoid alcohol. For many it can be tempting to go and get drunk with your friends and forget your problems. As Homer Simpson once said: “Alcohol, the cause and solution to all of life’s problems.”. However, alcohol itself is a natural depressant, and drinking when you are already on a downer is not a good idea.
8) Go and see the doctor. If you are feeling the symptoms of depression, there could be many causes. It could be something wrong with your diet, a lack of sleep or exercise, and numerous other, easily resolved health issues.
In some cases, of course, depression can be more serious. If you have tried the steps above and you still don’t feel right, go and see a psychiatric doctor. Japan may still be a little behind some other countries in terms of societal acceptance of depression and other mental illnesses, but treatment here is improving rapidly. The political classes in Japan are finally waking up to the fact that depression and suicide are both bad for business. Healthy hearts and minds, lead to a healthier economy. Investment in treatments for mental illness in Japan, and moves to improve education and understanding are increasing.
The most important thing to remember is this. You are not alone.
There are millions of people across Japan, and indeed all over the world who suffer from depression to some degree. I myself have had issues in the past. Do not feel ashamed, do not feel embarrassed. No one will laugh at you; no one will ridicule you for admitting you need help.
If you’re really in a bad situation and you feel there is no way out, call Tokyo English Life Line: 03-5774-0992.
TELL is an anonymous English speaking counselling and support service available daily from 9am to 11pm. They have a network of support all across Japan and they really can help. No matter how dark things may seem, there is always a way.
Depression is like any other illness. With the right treatment, the right lifestyle and a proper system of support and follow up care, we can beat it!