Moving Abroad: The 5 Phases and How to Handle Each One

Last updated: October 2026

I moved to the EU when I was 20, and I have literally grown into an adult here. It has been one of the most challenging and rewarding experiences of my life. Looking back, it happened in phases, and I wish someone had walked me through them before I got on the plane.

This guide breaks moving abroad into five phases: anticipation, arrival, the honeymoon, culture shock and integration, and finally a new normal. For each one you will find what to expect and practical things you can do, with extra notes for anyone settling in Lithuania.

The 5 phases of moving abroad at a glance

Everyone’s journey is different, so treat these phases of moving abroad as a map rather than a timetable. Some people skip a stage, some go through one twice, and some feel two at once.

Phase	What it often feels like	What helps most
1. Anticipation and excitement	Hope, nerves, endless to-do lists	Realistic expectations, paperwork done early, time with loved ones
2. Arrival and initial adjustment	Tired, disoriented, busy with admin	A working phone, a simple plan for the first week, patience
3. Honeymoon period	Everything is new and wonderful	Enjoying it while building real routines
4. Culture shock, integration and adaptation	Frustration, homesickness, confusion	Curiosity, asking questions, support from others
5. Establishing a new normal	Settled, confident, at home in two cultures	Keeping growing and staying connected to home

These stages line up closely with a well-known model of cultural adjustment. Hokkaido University’s international student handbook describes Oberg’s (1960) cultural adjustment stages: honeymoon, culture shock, recovery and adjustment. Most versions add a gentle warning that not everyone goes through the stages in the same way.

Phase 1: Anticipation and excitement

This phase starts the moment you get your admission letter, job offer or visa. It is a lovely feeling, and you should enjoy it.

Manage your expectations

Social media shows the best moments of life abroad, not the grocery runs, the rainy Tuesdays or the queue at the migration office. Expect a mix of good and hard days. If you expect perfection, ordinary problems will feel like failures.

Do your pre-departure checks

Before moving abroad, make sure your passport, visa, admission or employment documents, insurance and accommodation are sorted, and keep both paper and digital copies. If you are heading to Lithuania as a student, our pre-departure checklist for Lithuania students covers the essentials step by step. For packing, see what to pack for studying in Lithuania, which is useful even if you are moving for work.

Research the language

You do not need to be fluent before you land, but learning greetings, “thank you”, “please” and numbers makes a real difference in shops and offices. Our guide on how to learn a new language has ideas for getting started.

Soak in home before you leave

Eat your favourite foods, visit the people who matter, and notice the small things you love about home. It is also a good moment to buy anything you know you will miss and that may be hard to find abroad, such as particular spices or hair and skin products.

Phase 2: Arrival and initial adjustment

The first days after moving abroad are usually a blur of jet lag, new streets and paperwork. You may feel excited one minute and overwhelmed the next. That is normal, so give yourself time.

Get a SIM card and mobile data on day one

A working phone is your lifeline for maps, translation apps, banking codes and staying in touch with family. If you are in Lithuania, our guide to SIM card options in Lithuania explains the choices.

Ask for a welcome pack

Many universities and employers prepare information for newcomers, such as orientation days, buddy programmes or help with first-week admin. Ask your international office or HR team what they offer.

Plan your routes

Work out how to get from your accommodation to campus or work, the nearest supermarket, a pharmacy and a clinic. Do a trial run before your first busy day.

Join foreigners’ groups

Facebook groups and other online communities for foreigners in your city are full of people who have just been through what you are facing. Treat advice there as a starting point and confirm anything official on government websites.

Handle the first-month admin

Each country has its own list of tasks. In Lithuania, the big one for people with a residence permit is declaring your place of residence. According to the Migration Department, you can do this at the Migration Department during your booked appointment, or at a municipality or eldership within one month of collecting your residence permit. Opening a bank account, registering with a doctor and sorting out transport cards usually follow. Our guide on how to settle in Lithuania after arrival walks through the first weeks.

Do not rush

You do not have to sort out your whole life in the first week. Pick the urgent tasks, do them one at a time, and rest. Moving abroad is a marathon, not a sprint.

Phase 3: The honeymoon period (the “delulu” phase)

Once the first admin is done, many people enter what I like to call the “delulu” phase. Everything is charming. The old buildings are beautiful and even the weather seems romantic.

Enjoy it. Just be aware that it is partly a filter. The Hokkaido University counselling centre notes that during the honeymoon phase people often play down early difficulties and cultural differences.

Do not live like a tourist

It is tempting to treat the first weeks like a long holiday. Instead, start building the routines of real life: a weekly shop, a study or work rhythm, a place to exercise, a regular call with home. These habits will carry you through the harder days that may follow.

Do not try to see everything at once

You live here now, so there is no need to tick off every museum, café and day trip in a month. Spreading things out protects your budget and your energy, and leaves you something to look forward to when the novelty fades.

Phase 4: Culture shock, integration and adaptation

At some point the shine wears off. Little things start to bother you: how people queue, how direct or quiet they are, how long it takes to make friends, the food, the bureaucracy. This is culture shock, and it is the phase most people find hardest.

Culture shock when moving abroad can show up in your body and mood as well as your thoughts. Counselling services list signs such as stress and anxiety, loneliness, sleep problems, tiredness, headaches, loss of appetite, and anger over small things. Hokkaido University’s counselling page notes that some researchers say the negative reactions most often happen between two and six months after arrival, though everyone is different.

Ask questions instead of assuming

When something feels rude or strange, ask a local friend, colleague or classmate what it means before you decide. Many misunderstandings come from different norms, not bad intentions.

Try not to get defensive

People will sometimes ask questions about your country, your accent, your hair or your food that feel awkward or ignorant. Often they simply have not met many people from your background. Answering calmly, and with a bit of humour when you can, usually opens doors.

Explain your culture

Integration goes both ways. Share your food, your music and your traditions. People tend to respect what they understand.

Keep your boundaries

Being open does not mean accepting everything. If a comment or joke crosses a line, it is fine to say so politely and firmly. Adapting to a new culture should never mean losing your sense of self.

Learn the language

Even basic local language skills change how a place feels. Forms make more sense and you start to catch jokes you used to miss. Many universities and cities run courses for newcomers, so check what is available near you.

Students and workers feel it differently

In my experience, people moving abroad for work in an office full of locals often feel culture shock more sharply. Students tend to form international friend groups, where everyone is a newcomer and differences become a shared joke. If you are working, look for clubs, sports teams, church or community groups, or language exchanges, so your social life is not limited to the office.

Specific challenges many Africans face

If you are moving abroad from Africa to northern or eastern Europe, some challenges come up again and again:

• Dark winters. In Vilnius, the shortest day of 2026 is 21 December, with sunrise at around 08:40 and sunset just before 16:00, which is a little over seven hours of daylight according to the Sunrise Sunset Time calendar. Get outside during daylight, keep a regular sleep pattern, and ask a doctor or pharmacist whether a vitamin D supplement is right for you.
• Cold weather. Proper winter boots, a warm coat, gloves and layers make a huge difference.
• Food. Familiar ingredients can be hard to find at first. Ask in foreigners’ groups where people buy African, Asian or international products, and learn a few dishes you can make with local ingredients.
• Hair and skin care. Products for Afro hair and darker skin may be stocked in fewer shops. Bring enough to last until you find a supplier, and ask others in the community where they shop or which online stores deliver.

How to adjust to living abroad: homesickness and mental health

Homesickness is not a sign that moving abroad was a mistake. It is a normal reaction to losing familiar people, food, language and routines all at once. Here is how to adjust to living abroad when it hits.

Practical homesickness tips

• Schedule regular calls with family and friends, but do not spend every free evening on them. You also need time to build a life where you are.
• Cook a meal from home, play your music, or keep a few familiar items in your room.
• Say yes to invitations, even small ones, especially in the first months.
• Keep moving: walks, the gym or a sports club help both mood and sleep.

Where to get support in Lithuania

If low mood, anxiety or loneliness does not lift, please talk to someone. Most Lithuanian universities offer psychological counselling for students. For example, VILNIUS TECH offers free, confidential counselling in English and Lithuanian, in person or online. Ask your own university’s student support office what it provides. If you are working, your employer or family doctor is a good first contact.

For emotional support by phone, the UNHCR Lithuania help page lists Jaunimo linija (Youth Line) on +370 800 28888 and Vilties linija (Hope Line) on 116 123, both available 24/7. Their online chats are in Lithuanian. If you or someone you know is in immediate danger, call 112, which can be answered in English.

Phase 5: Establishing a new normal

One day you realise you have not used maps to get home in weeks. You have a favourite café, a few real friends and a routine that feels like yours. Things that used to annoy you now seem normal. This is the new normal.

Counselling models describe this stage as feeling a sense of belonging and, for many people, becoming bicultural. You keep your own identity but feel comfortable in your new home too. Hard days still come, but they no longer make you question the whole move.

Keep growing in this phase. Improve your language skills, take on new responsibilities at work or university, and help newcomers who are where you were a year ago. And stay connected to home, because many people feel a reverse culture shock when they visit or return, and the same cycle can repeat.

Frequently asked questions

What are the phases of moving abroad?

Most people go through anticipation, arrival, a honeymoon period, culture shock and adaptation, and then a new normal. These phases of moving abroad are a guide, not a fixed schedule, and they can overlap or repeat.

How long does culture shock when moving abroad usually last?

It varies from person to person. Some researchers say negative reactions are most common between two and six months after arrival, but many people feel ups and downs for longer, especially through their first winter.

Is it normal to regret moving abroad?

Yes, especially in the culture shock phase. Doubt and homesickness are common and often fade as routines, friendships and language skills grow. If the feelings are persistent or heavy, speak to a counsellor or doctor.

How can I make friends after moving abroad?

Join student organisations, sports clubs, faith communities, language exchanges and online groups for foreigners in your city. Saying yes to small invitations early on helps a lot.

What should I do in my first month in Lithuania?

Get a local SIM card, declare your place of residence within the deadline if you hold a residence permit, open a bank account and learn your routes. Check official details on the Migration Department website.

Moving abroad changed my life, and the hard parts were as important as the exciting ones. If you are planning your own move and would like help with study, work, visas or settling in, book a free consultation with us. We have made the move ourselves and are happy to talk it through with you.