Doing anything alone can be scary, but solo traveling may take the cake. Add to that some anxiety and other mental health struggles, and you could be in for some troubling times—so much so that solo traveling with anxiety may seem out of the question.
While solo traveling has challenges, many of which intensify with anxiety, there are steps you can take to conquer them.
Here’s my guide on travel anxiety and how to fight it when you’re traveling solo.
Reasons for Solo Travel Anxiety
I find that identifying the root of my anxiety when traveling solo is one of the best ways to manage it.
So, if you’re planning your first solo travel—or you’ve done it before and know it’s coming—ask yourself what you’re really anxious about.
- Are you anxious about flying?
- Are you worried about the language barrier?
- Are you concerned about making friends?
- Do you think you’ll get lost?
- Do you anticipate getting homesick?
There’s a seemingly endless list of reasons why you could be experiencing some solo-travel anxiety—and they’re all valid. I’ve felt most, if not all, of them.
But identifying what’s at the heart of your true nerves will help you plan.
For example, if you’re worried about missing your flight, you can plan to get to the airport early and find your gate.
Similarly, suppose you think you’ll get lost because you don’t understand public transportation. In that case, you could download an app (like Rejseplanen, which I used when I was in Copenhagen or Citymapper, which I use when I’m traveling in New York City).
Solo Traveling Tips That Will Make Your Next Trip a Breeze
Show Up Early
I’ll admit, I’m a bit of an early bird.
Flight at 10 in the morning? You better believe I’ll be there more than 3 hours early.
Reservations at 6 at a restaurant right around the corner? I’m leaving my hotel at 4:30.
I love showing up early because I hate being late. So, whether you’re nervous about showing up late to your flight or missing reservations at an awesome restaurant in town, plan in some buffer time to hedge against any unforeseen delay.
The waiting game you’ll play at the gate or in front of the restaurant outweighs the stress.
Go with a Group…Kinda
Just because you’re solo traveling doesn’t mean you can’t work some group tours into your itinerary.
Group tours not only add structure to your travels and remove many anxiety-inducing factors from solo traveling but most tours, especially those in big metro areas, are designed to jam as much of something into a relatively short amount of time.
For example, this food tour in New Orleans will almost certainly give you a good feel of the French Quarter without having to spend days trying out different places to eat and foods. One tour, a lot of food, and an all-encompassing experience that gives you a good vibe of the location.
Be Ok with Resting
Whenever I travel, I feel obligated to do everything. So I’ll eat 5 meals a day (plus snacks), go on multiple tours a day, and just generally pack my days so that when I get home, I don’t kick myself over missed opportunities.
I love my go-go attitude on the road, but I’d be lying if I said it didn’t cause some stress. When traveling anywhere, but especially when you’re traveling alone, don’t shy away from resting—the restaurant you missed or shop you didn’t get to see will be there tomorrow or sometime in the future.
Really Think About Where You’re Going
If you’ve dealt with solo travel anxiety before and want to minimize it the best you can on your next trip, think long and hard about where you’re going.
Sure, the world’s your oyster and much of it is no more than a plane ride or two away, but that doesn’t mean every location is a good fit for your solo travel aspirations. Notice the word in italics: Your. Of course, how you “handle” a location is a “you” thing, and whether or not it’s a good place to travel solo is somewhat subjective, but you know yourself better than anyone.
If you don’t think it’ll be smooth sailing in a particular location, whether that be for a language barrier, culture shock or overcrowding, opt for somewhere else. You’d be surprised how many amazing places are out there that you might not be thinking about solely because they’re not “mainstream tourist destinations.”
Pack Smart
When I travel, I like to remove as many variables from the equation as possible, which is why I do my darndest to never check a bag. This is especially true if I’m traveling overseas and really need what’s inside my luggage. Losing that is a recipe for anxiety.
So, try your best to stick to a carry-on. I use this one from Nomatic and love it. Whatever you have on hand, check your airline’s carry-on requirements as they can differ, especially for some of the more affordable airlines. Getting to the gate and finding out they won’t let you bring your bag on due to its size is a recipe for anxiety.
That said, if you need to check a bag, take everything valuable out and put it in your carry-on. Items like medication, an outfit or two, electronic chargers and devices should never leave your side. If your luggage gets lost, at least you’ll have the bare necessities.
Plan As Much As Possible
I’ve said it once, but it begs repeating: Remove as many variables from the equation as possible.
Exchange currency well before your departure date—one to avoid the high exchange rates at airports and make sure you have cash on hand when you arrive. While most major credit cards will work away from home, you never know.
Also, consider booking a ride from the airport to wherever you’re going next to avoid the potential mayhem of having to find transportation at an airport you’re not familiar with. I did this when I went to Greece by working with my hotel to have someone waiting for me when I arrived at the airport. Not only did this eliminate my need to find the ride-share area at ATH, it also confirmed the price I’d have to pay for the trip and allowed me to connect with a local immediately.
The more you have planned, the less that could (theoretically) go wrong. So, again, think about the root of your anxiety and plan for it. If you do that, you’ll be able to minimize your solo travel anxiety at least a little bit.
Stick to a Routine
There’s a reason you see so many articles about routines.
“The Most Successful People Do This Every Morning”
“The Unreal Daily Routine of an Endurance Athlete”
“The Perfect Routine to Maximize Productivity”
Routines are great. They add structure to your life and help you form good habits.
The same applies when you’re solo traveling. In the context of traveling, routines add structure to your trip and create a plan to minimize anxiety.
Routines are highly variable and will look different for everyone, but do your best to gameplan.
Take a walk every morning.
Go to lunch around the same time.
Plan an adventure for each day.
Leave as little to the unknown as possible.
Final Thoughts: Know Anxiety is Normal
Anxiety is normal under normal circumstances, so it should go without saying that anxiety is bound to pop up when solo traveling.
Don’t forget this.
Whether you’re feeling anxious in the days leading up to your next solo adventure or experiencing anxiety during it, stop to remind yourself that what you’re feeling is normal—the anxiety just means you’re human.
But, if you take some of the tips above and apply them on your next trip, I bet you’ll notice some of your solo travel anxiety go away.