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10 Top Tips for Conquering Your Solo Travel Anxiety

Traveling alone, whether for the first time or the 50th, can be inspiring, invigorating, and, yes, a little nerve-wracking. For those still harboring stomach butterflies, we curated a list of 10 top tips for conquering solo travel fears—including advice from folks who have been there—and how to make plans for a trip that's both safe and adventurous.

Style + Travel Editor | Instagram @jackiehoman | jackiehoman.com

See recent posts by Jackie Homan

Before the trip:

Choose your destination wisely..

If you’re flying solo for the first time, you’re going to want to make it as easy as possible on yourself. We recommend choosing a destination that’s known for safety and gender equality , as well as somewhere that’s easily walkable and typically has friendly locals—whether or not you’re looking to socialize. (Our article on the best solo travel destinations for women has a few suggestions for the ladies.) Once you’ve picked your paradise, dig in further. Figure out if there are any popular tourist scams where you’re headed, and read up on the country’s etiquette to make sure you don’t inadvertently offend locals.

Plan a detailed itinerary.

Arriving in a new city with only your hotel address is the easiest way to feel overwhelmed. Before taking off, make a list of places you want to see, then sketch out a timeframe for when to do it all. Even if you don’t stick to the plan entirely, it’ll help knowing that you’ve got well-researched options to turn to in a pinch. If there is a particular attraction, museum, or tour you want to see , buy tickets before you leave—it’ll save you time and minimize the risk of falling into tourist traps. If you’re not an adventurous eater or have dietary restrictions, make restaurant reservations in advance, too—and research dishes on the menu (especially if they’re in a language you don’t speak) to make sure you’ll be comfortable with them. Even if you are up for eating anything, putting in the work ahead of time will ensure you don’t skip out on the best bites.

RELATED: How to Dine Solo While Traveling

Gather everything you might need.

Packing clothes can be left until the week of the trip, but there are certain things to think about ahead of time. Headed to a place with an unfamiliar language? Learn and practice basic phrases using a translation app: Google Translate lets you download languages offline for when you don’t have internet access and also has speaking features for communicating with others in real time. If you’d rather keep it old-school and off-the-grid, purchase a simple, inexpensive phrase pocket book to take along. Also, be sure to make copies of your passport, important documents, emergency numbers, and travel insurance cards. It’s important to store this info in multiple places in case your phone or purse gets stolen abroad. You might even want to consider adding some additional safety purchases to your packing list, like a money belt , first aid kit , luggage locks , and portable phone charger .

Talk to people who have been through it.

At the end of the day, the best people to soothe your solo travel worries are those who can say, “Been there, done that.” There are tons of online groups for solo travelers whose members are happy to share first-hand advice and tips. In some larger groups, you’ll be able to connect with travelers from all over the world—maybe even someone traveling to the same place as you. A few of our favorites: Facebook groups like Girls LOVE Travel and The Solo Female Traveler Network ; websites like Wanderful ; and Instagram accounts like @sheisnotlost .

Make plans to check in.

If others are stressed for you, chances are you’ll be stressed, too. Make plans to check in with loved ones who may be worried about your adventure, and set guidelines for how much communication they can expect—whether that’s a daily check-in or just a simple text once you’ve arrived safely. Even if you don’t plan to purchase an international phone plan, take advantage of the WiFi in your hotel or a café to video chat with FaceTime, message with WhatsApp, or post your fun pics and updates on social media.

Put pen to paper.

If you’ve planned out where to go, what to do, and everything you’ll need, and you’re still a bundle of nerves, write about how you’re feeling . Use a special worry relief journal or just a regular notebook to try to spell out everything that’s making you anxious. Then, either by yourself or with the help of a loved one or therapist (you can use an online therapy service like Talkspace for more convenient access), take a look at each issue and think about what you can do to appease it or reduce the risk of it happening. Writing down positive thoughts—what you’re looking forward to, your plans, how conquering this trip will make you feel afterward—is a good way to transform anxiety into excitement.

On the trip:

Journal during the trip..

Speaking of putting that pen to paper—why not bring your journal along for the ride? If something you were worried about turned out better than you expected, write about it to remind yourself of the success. If something did go wrong, reflecting on it can help work out any negative feelings so you can move forward.

RELATED: 6 Ways to Deal with Travel Stress, According to Jetsetter Editors

If you’ve never meditated before, download an app like Headspace or Calm to take you through the basics. Through their guided meditations and mindfulness techniques, you’ll learn how to settle your brain during times of stress and have a quick outlet to help deal with in-the-moment panics.

Be friendly, but don’t reveal you’re alone right away.

When you’re traveling alone, it’s exciting to meet other friendly travelers and locals—but remember to prioritize safety. Kiersten Rich of The Blonde Abroad shares one of her key solo travel tips : “If you ever feel uncomfortable, remember ‘you are never alone,'” she writes. “If you are getting strange questions or want to get out of a conversation, it’s easy to say something along the lines of, ‘My boyfriend just went to use the restroom and I’ve got to run to meet him’ or, ‘My parents will be here any minute, but it was nice to meet you.'” Simply put, never reveal you’re a solo traveler the second you meet someone new.

RELATED: How to Meet People When Traveling Alone

Take a break if you need to.

It can be tempting to have a “go, go, go” mindset throughout a trip because you want to make the most of the limited time you have. However, if something happens that triggers anxiety, don’t be afraid to take a step back and recover. “If you ever experience something stressful and traumatizing, book yourself a fancy hotel room, treat yourself to room service, and have a long hot bath to relax,” writes Nomadic Matt blogger Lauren Juliff, a solo traveler who’s experienced major anxiety . Remember, just because you’re in a foreign place doesn’t mean you can’t take some time to relax. Adventure will still be waiting for you when you’re ready.

• The Best Solo Travel Destinations for Women in 2019
• 8 Hotels Every Solo Traveler Needs to Check Out
• 9 Transformative Trips to Take to Get Over That Breakup

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Scared To Travel Alone: How 22 Globetrotters Overcame Their Solo Travel Anxiety

By Jessie Festa. This guide to overcoming fears of traveling alone contains affiliate links to trusted partners!

Scared to travel alone? You’re not the only one.

We asked 22 globetrotters to share their top solo travel fears — and how they overcame them.

The truth: Solo vacations can be extremely rewarding , as you’ll grow your relationship with yourself and learn what you’re truly capable of.

Keep reading for a serious dose of solo travel empowerment.

Need help deciding where to go solo? My free and fun travel personality quiz will help you uncover your perfect type of trip — with unique experience suggestions included — based on your responses to 10 visual questions. 

Psst! Don’t forget to pin this post for later!

Table of Contents

Solo Travel Packing List

Along with your usual trip essentials, solo travelers shouldn’t leave home without:

• Clever Travel Companion Pickpocket-Proof Garments.  These hidden-pocket garments ensure thieves never even know you’re carrying cash, cards, and valuables.
• She’s Birdie Personal Safety Alarm . Simply press a button and this small device will blare as loud as a fire truck to scare potential attackers — and animals!
• Speakeasy Hidden Pocket Scarves . These fashionable handmade scarves come in variety of patterns and styles for all seasons. Best of all, they feature hidden pockets for carrying valuables (including your passport!).

My Favorite Solo Female Travel Destinations

Is solo travel fun ? It absolutely can be, especially if you choose solo-friendly places tailored to your interests. With that in mind, I wanted to quickly share some of my favorite solo female travel destinations :

Watch the one-minute video above to learn nine of them. All of these I felt were safe to explore on my own. Along with international destinations, the video showcases some of the best solo trips in the US .

Afterward, please share in the comments below what solo travel destinations you’d add to the list.

Afraid To Travel Alone: How To Travel By Yourself (& Feel Confident)

Here is what 22 female travelers and one male traveler had to share about being scared to travel alone — as well as overcoming that fear, including essential solo female travel tips .

It’s normal for anxiety to creep in as you weigh the various solo travel advantages and disadvantages , though hopefully, the following short travel stories help you see it’s possible to overcome — so that you can experience the ultimate feedom of traveling alone.

1. A Previous Scary Experience Held Me Back

I’ve always enjoyed traveling solo, but when I went to India in 2016, I had a scary experience while alone in Varanasi that made me feel fearful about traveling alone in the future.

For a little while afterwards, I had solo travel anxiety. I tried to avoid booking solo trips and ended up traveling less as I had to wait for a convenient time for my friends to travel with me.

Eventually, I decided to pluck up the courage to take another solo trip.

How? I reminded myself how much fun I’d had on my other solo trips to-date. In fact, even when I was in India , I didn’t let that one bad experience ruin my entire trip.

And as many of my friends pointed out, I stayed calm and handled the experience in a positive way. This helped me realize that I’m actually more than capable of having a successful and enjoyable solo trip.

-Kacie from The Rare Welsh Bit

2. Hostel Dorms Freaked Me Out

At the young age of 51 — after 15 years of traveling the globe extensively as a couple — I found myself single and planning a solo trip to Paris and London.

I quickly realized that staying in hostel dorms was the wisest lodging option for my limited solo travel budget ; however, it was those dorms that I so desperately dreaded.

Let’s just say it had been a while since I shared my bedroom with strangers.

My head was filled with  tales of smelly dorms and rowdy inconsiderate backpackers . In addition, I wondered if I’d get any sleep at all in a hostel dorm.

So I pushed my concerns aside and went through all the booking sites reviews, reading as many travel blogs from other female solo travelers as I could find.

My hope was to find encouragement and motivation. And I did. Tips and tricks from fellow midlife solo travelers inspired me, putting my discomforting thoughts to rest. Life begins at the end of your comfort zone, right?

“If other mature female travelers can do this so can I,” said that little voice in my head, as I reserved my first dorm bed in a Paris hostel.

-Nathalie from Marquestra

3. Potential Scary Encounters Abroad Made Me Nervous

My biggest fear when traveling is scary encounters abroad.

I’m terrified of being that girl that goes missing or who is attacked on a trip, especially since on my very first solo adventure I was jumped on by a man in a park.

Here’s what happened:

I was sitting in a public park in Munich. There was a pond with some ducks, which seemed like the perfect spot to rest my legs and catch up on my travel journal.

Then, this French man came to talk to me. He sat next to me, and we had this normal conversation about travel.

He seemed nice. Then things got weird.

After he was done with small talk, he put his hands on me and got on top of me.

I rolled out from under him, grabbed my bag, and looked around.

Did anyone see this?

Why wasn’t anyone coming to my aid?

I became really aware of my surroundings at that moment. The park was full of men, and they were all standing around watching this happen.

I was in my second city and had a lot more travel ahead of me before meeting up with my friends in Amsterdam.

In survival mode now, I ran to the busiest street in the city. For the rest of that trip, I made sure to stay in busy public spaces.

I could have ended my solo trip; but instead, I learned from it. Now when I travel to a new city on my own, I have a list of smart things to do/not do. A few items:

• Don’t find yourself alone on a path, in an alley or a large park
• Don’t be too distracted on my phone or in my notebook to see what’s going on around me

I also use anti-theft purses and bags ( like these ) with the locks clasped to protect my things. For me, it’s about traveling smart and staying very aware of my surroundings at all times.

-Sharon from Daily Dream 360

4. A Fear Of Flying Held Me Back

I am afraid of flying.

People are often surprised to hear that from someone who travels as much as I do, but it’s not as uncommon as you’d think.

It’s especially bad when I fly solo, since I don’t have anyone’s hand to hold.

I can’t say I’ve really conquered my fear, but I’ve learned to deal with it, even when I’m alone. Over the years, I’ve become conscious of which elements of flying trigger my fear, and I’m better at heading off the adrenaline jolt of panic before it happens.

One method that works for me:

Wearing noise-reduction headphones and watching videos at high volume, which prevents me from hearing many of the sounds that used to scare me.

Or if my neighbors are amenable, I chat with them, which distracts me from whatever the plane is doing.

I still tense up in turbulence, but I have a better understanding of what it is and how it works, which helps me stay calm.

My advice if you suffer from this fear as well and are considering solo travel is to study up:

Read about how planes work.

There are plenty of apps and books for fearful flyers , and knowing what’s going on around you really helps.

Another tip:

Practice in-flight relaxation techniques, and purchase gear that can help you sleep better on a plane .

-Rachel from Rachel’s Ruminations

5. Speaking A Foreign Language Made Me Nervous

My fear when I first starting traveling internationally was speaking to people in foreign countries.

I remember going into a store in Brussels and not saying a word to the cashier because I was afraid to speak.

I didn’t even say “Thank you” in English!

I think I was afraid they wouldn’t know English and I was going to sound really dumb in their language.

As I’ve traveled more, the fear has diminished.

Now, I regularly try to learn how to say “Hello”, “Good Morning” and “Thank you” in the local language.

Learning a few words helps me overcome my fear.

I also learned that some people in foreign countries are just as afraid to speak English so that also helped.

If you just try, many people will be so grateful that you even attempted to speak their language and will be more friendly towards you.

Plus, there are a number of two-way voice translators and even online language learning classes over Skype , that can help make communicating easier.

-Tiffany from A Girl and Her Passport

6. My First Day Solo In Europe Was Awful

On my first journey overseas at the age of 17, I was so nervous that I threw up multiple times.

Even worse, I got on the wrong train and ended up stranded for hours in a train station in Switzerland.

I was alone, sick, scare, and had no idea how to contact my family in Canada or my host family that was supposed to pick me up.

Hey, these were the pre-cell phone days.

When I tearfully asked a lady at the ticket counter for help, she slammed the window in my face.

As the sun set, I felt terrified that I would have to spend the night in this grungy train station, where people were getting drunk on the bench beside me.

This was not something I was looking forward to.

That said, I harvested my inner stubbornness — the same trait that allowed me to convince my family to let me go abroad alone in the first place — and marched around the station one last time.

Finally, I found a man at a desk who was willing to help me.

He called my host family in France and within an hour I was in their car on my way to their home.

Suffice to say, this was a pretty horrible first day in Europe.

And I had another three months ahead of me!

I could have let my anxiety get the best of me and go home; but instead, I took a deep breath and told myself that if my first day in Europe was this awful, it could only get better.

And it did. Staying positive, reminding myself that I am resourceful, and remembering that most people are good and helpful are all techniques I’ve used to successfully navigate solo trips.

Since that bad day in Europe, I’ve flown to Haiti alone to volunteer after the devastation 2010 earthquake as well as to Mali to work with an NGO and live with a local family.

If I had let fear win, I never would have been able to have these experiences. More importantly, I also wouldn’t have met amazing people while traveling alone.

That is perhaps the most important thing to remember about traveling solo. Even if you start out alone, you never will be alone for long.

-Thea from Zen Travellers

7. i imagined all the things that could go wrong.

As a landscape photography fanatic, I’ve always wanted to visit Iceland for its incredible scenery.

However, it’s also somewhere I figured I’d wait and visit with “Mr Right”.

Well, I got fed up waiting for him, and booked a solo Iceland road trip in September.

After I’d booked it — and again on the way to the airport — I had a little panic attack.

I’d barely heard of anyone road-tripping in Iceland alone.

Was it because it was so remote?

Would anyone find me if I got lost?

Or if I broke down, how would I get help if there was no signal on my phone?

I turned to one of the extremely supportive female travel networks I’m a member of on Facebook.

Within seconds of posting, I had a barrage of “you’ve got this, you are a strong independent woman” messages, along with “I did the same thing and I was just fine.”

Most of my home friends are married with kids, so very few understand my solo travel mentality.

These Facebook girls, however, get it. They said exactly what I needed to hear.

And you know what?

I was just fine.

Iceland is not quite as remote as I’d imagined.

Actually, it’s far too popular with tourists!

The roads were clearly marked and the phone signal absolutely fine.

I never felt unsafe or vulnerable, and had the best time.

I’d recommend if you’re nervous about traveling solo, reach out to others like you and you’ll realize you’re not really alone.

-Leanne from The Globetrotter GP

8. Getting Sick Abroad Scared Me

My biggest fear when traveling alone is getting seriously ill or injured, especially in a developing country far from home.

While not all health emergencies can be avoided, I prepare by:

• Getting any necessary vaccinations
• Stocking a good first-aid kit
• Protecting myself from mosquito bites
• Buying travel insurance with medical evacuation coverage

I also always have contact information of reliable hospitals and doctors on hand; any good travel guidebook will provide a list of reputable local English-speaking facilities.”

-Ingrid from Second-Half Travels

9. Unwanted Attention From Men Made Me Nervous

I’ve traveled to over 100 countries — most of them solo — but I still remember my first trip abroad alone and how I felt.

What was I going to do all day?

What would happen if I got lost?

One thing I wasn’t ready for was the amount of male attention I would get.

I think one of the things you need to be aware of is that you will often receive a lot of unwanted attention in some of the male-dominated countries.

My suggestion:

Dress locally ( scarf shawl s come in handy!), be confident, and do not focus on who is right and wrong.

Nothing is foolproof, but you should research the destination to understand their culture.

Here’s an example:

When I visited Morocco solo , I received a lot of unwanted male attention. I remained polite and just kept walking to my destination.

I always knew where I was going next; and if not, I could discreetly look at my app maps.me, which allows you to use maps offline, to find my next destination. I refuse to allow it to ruin my travels.

-Nicole from Nicole La Barge

10. I Was Nervous To Dine Alone

One of the biggest fears I used to have about traveling alone was the loneliness I would feel at meal times.

More than that, I thought I’d look ridiculous dining alone at a restaurant, when everyone else around me would be enjoying the company of friends, family and a special one.

It didn’t take long during my first solo trip to realize I actually quite enjoy sitting by myself, not trying to make small talk as I eat, and properly savoring every bite.

I’ve also realized that there are many more people eating alone than I would have thought.

In fact, quite often I end up striking up a conversation with others around me.

The best way to do this:

Sitting at the bar rather than at a table — it looks like people sitting at the bar are always more open to conversation.

I have done this in several places in Cape Town — like Knysna Oysters at the V&A Waterfront — and it really works!

If I feel particularly lonely and homesick, which hardly happens, I take out my smartphone and chat to my family and friends while I eat.

There are even times when I want to completely isolate myself and take out my book.

I enjoy eating by myself so much that I now do it at home, too!

-Claudia from My Adventures Across the World

11. I Had A Fear Of Being Judged

When I was 19, I desperately wanted to travel abroad, but I was afraid to do it alone.

My main fear:

That people would judge me.

I thought they’d think I was a loser for being by myself, and wouldn’t want to talk to me.   

To help with my fears I started doing small activities in my hometown by myself, like going for walks in the parks, browsing shops and eating out.

This allowed me to become more comfortable spending time with myself, and over time I realized much of my fear was just inside my head.  

Eventually, I gained enough courage and bought a one-way ticket to Ireland.    Of course, the first day abroad I was scared. I wanted to hide inside my room, but instead I pushed myself out of my comfort zone and went down to the common room of my hostel.

As a result, my eyes were opened to the wonderful possibilities of solo travel .

As I began to meet many other solo travelers while traveling alone in Ireland , I realized that it’s not strange to explore the world on your own.

In fact, it’s more common than not.

Now, almost a decade later, solo is the way I prefer to travel.   

It has helped me develop so much confidence in myself.

It has opened my eyes to endless possibilities and has helped me form incredible friendships with strangers from all over the world.

If you want to travel but are afraid to do it alone, I encourage you to try it.

If you aren’t ready for a big trip, start with a small one to build your confidence.

Trust me, you are not the only one out there traveling alone. I know it can be scary to make that first step, but I guarantee the rewards will be worth it.”

-Lora from Explore with Lora

12. I Was Scared Of Not Being Understood

My main fear about traveling alone is not being understood.

I live in the Philippines, and most people in my country can speak conversational English.

So in my naivety, I held the same expectation in other countries.

When I moved to Kuala Lumpur in Malaysia, I found out that locals can speak English in main tourist areas; but in local neighborhoods, some people don’t understand a word.

I once ate out and ordered a rice meal and water and instead got noodles and iced milo.

I dealt with this issue by learning local words to get by — numbers from 1-10, items I would normally buy in groceries or order in restaurants, phrases to use when asking for directions.

My advice for other solo female travelers is to bring with you a few local words.

It’s also smart to bring a phone with data in case you need to translate phrases.

Also, whenever you’re afraid to approach someone, just do what I do:

Take a deep breath and go for it!

-Katherine from Tara Lets Anywhere

13. i was afraid of the burden i’d put on my family if something bad happened.

As the oldest child and a single mother, I have long been the leader and guiding force in my family.

I help everyone through difficult times, and often ease the financial burdens of siblings and children.

Traveling alone has never been a fear in the typical sense, as I am confident in my ability to get through almost any situation; but it brings anxiety, because of my role in the family.

The idea that if something were to happen to me there may be an extreme burden upon my family is unacceptable.

To address this, I’ve established a system that ensures they would have the information and assistance needed if something happened to me.

First, my home and affairs are in order before departure. The house is clean and organized, the bills are paid.

Second, I have prepared a set of documents that includes my will, financial institutions and account information, as well as directions and passwords.

Those documents are mailed to one of my sons in “the envelope,” upon each departure. It is never opened, and given back to me upon my return.

Lastly, I have set up a support system of trusted friends to assume certain tasks, including closing online applications, retrieving my affects and contacting my children to initiate insurance claims.

Knowing these actions are all in place to help my family has freed me to travel with much less worry, and I believe it would help others in my position.

-Roxanna from Gypsy with a Day Job

14. I’d Been The Victim Of Theft Abroad Before

As female travelers, we are often the “easy” target for shady people.

Well, that’s what they think at least.

Anyway, I was scared to travel solo in Paris with my DSLR, because that’s a costly item and I’d had my previous camera stolen.

But then I woke up to the reality that it can happen anywhere, even in my hometown, and if I just take a few precautions, I’d feel much safer.

So, what I do now is I…

• Always purchase travel insurance
• Never leave my belongings unattended
• Watch my surroundings

If the place seems dodgy, I just leave my camera in my bag.

These simple measures make me feel much better and considerably less anxious.

And even if it happens again, I can tell you this:

It won’t stop me from traveling the world!

-Bruna from Maps ‘N Bags

15. I Had Nobody To Talk Me Out Of My “Loneliness” Fear

My biggest fear before traveling alone was that I would be lonely all the time.

I figured that I would be so bored because I would always be doing things completely by myself, and that I would be the only solo traveler out there.

The people around me mirrored this belief back to me, because nobody I knew had traveled solo.

Once I started traveling in Southeast Asia  — my first stop — I realized that I was completely wrong about how many other solo travelers there would be.

I was far from the only one!

Just by staying in hostels, which are social by nature, I would have a built-in network of friends pretty much immediately everywhere I went.

It turned out that I was almost never alone, and certainly never bored.

-Kristin from Be My Travel Muse

16. I Feared I Wouldn’t Fit In On The Road Solo

I had great solo travel anxiety over whether I’d be able to fit in, make friends and get to know locals.

I travel long term, so it’s essential not to be isolated; but even on a short trip, I think we all want to be tourists who can relax and get to know locals.

What’s worked for me has been actively reaching out in online spaces where travelers connect.

Couchsurfing operates hang outs in most cities where travelers go to relax and make a friends.

Meetup has language exchange groups.

Or just search “expats in [insert destination]” in Google and make a forum post asking to hang out with other locals or solo travelers.

Be brave, plan ahead and it will make all the difference. 

-Danielle from Live In 10 Countries

17. I Didn’t Know If Being An Introvert Would Ruin My Solo Trip

Before heading out on my first solo trip many years ago, I was worried about all of the unknowns that come with travel.

Would I get bored and lonely traveling alone?

Would I feel safe?

Would I become less adventurous on my own?

As an introvert, would I keep too much to myself ?

I had many fears but I decided to face each one.

These days when I travel solo, I choose places where I’ll feel comfortable and safe, even if it costs a bit more.

Each morning, I text my husband or my mom to let them know what my general plans are, especially if I’m planning a day trip.

And I make an effort to talk with people when I’m out and about, often signing up for day tours with other people or looking for places to eat where people share tables.

Now that I know what works for me, I relish traveling solo.

If you’re thinking about traveling alone, it’s okay to be nervous.

Just don’t let fear stop you from seeing the world!

-Cate from International Desserts Blog

18. standing out due to physical appearance was a challenge.

Traveling solo as a woman can be such a joy, but with it comes challenges.

During my travels in Asia, I’ve encountered the challenge of standing out due to my height, race and hair.

I am a 5’6″ white woman with blonde, curly hair.

Needless to say, I don’t look like the locals; and as a result, I attract stares, and sometimes unwanted attention from men.

Over time I’ve adopted a strategy to respond with cautious friendliness while still being aware of my surroundings and safety.

Here’s a story:

On my first full day in Seoul, South Korea, I was sitting on a bench waiting for a temple to open nearby.

An older Korean gentleman saw me and began to walk very quickly in my direction.

I was a bit concerned, but decided that I was in a safe setting surrounded by many people and stayed in place.

In English, he asked if I was American or Canadian. I replied American.

Then he asked what city and I responded Los Angeles.

A huge smile spread across his face and he told me about the time he lived in Los Angeles, many years ago.

We chatted for a few minutes and then he left.

My first connection with a local had been lovely.

A few days later I was in a Dunkin Donuts enjoying breakfast when a young man nearby began to ask me questions.

We began to chat, but quickly his questions became intrusive and inappropriate.

We were the only patrons, and the clerk had disappeared into the back.

I stood, excused myself, tossed the remains of my meal, and walked quickly back towards my hotel.

When I’m traveling solo, I try to be open to meeting local residents while never losing sight of my safety.

My advice to other women:

Always assess the environment.

• Are there others around?
• Can you find an exit if needed?
• Can you retreat to a safer setting if you are feeling uncomfortable?

Solo travel can be exciting and liberating, so I hope all women will be open to the experience while still guarding their safety.

-Wendy from Empty Nesters

19. I Thought The Waiters Would Pity Me

I used to hate dining alone.

I thought people would stare at me, and that waiters would pity me.

That awful moment of asking for a table for one, and the look of surprise on the waiter’s face.

Sitting down and them bringing two menus automatically, so I’d have to explain I was alone.

The reality, though, is that waiters are often friendlier to me when I’m alone.

They make an extra effort to chat, or to give me a large glass of wine.

Perhaps that is pity, but I think now that I’m more confident dining alone there is no need to feel sorry for me.

If I feel uncomfortable alone, I sometimes take a book or journal, or take photos like I’m a food critic who’ll be reviewing the restaurant.

But mostly, I just sit and enjoy.

I love dining alone now as I can choose exactly what I want to eat; no guilt, no compromise.

Whether I want to gorge on street food or treat myself to a three-course meal, I just do it and enjoy it.

I like to savor everything I eat, and love to people watch, too.

I wonder what people are thinking while they’re eating — who they are with, and why.

Is it a first date perhaps?

A shady business meeting?

Friends who haven’t seen each other for years?

That usually keeps me busy between courses!

The best tip for women dining alone though is to just enjoy the experience. Relish it!

-Claire from Tales of a Backpacker

20. Encountering Insects Alone Freaks Me Out

My greatest fear when traveling solo is encountering insects.

For me, there’s nothing that sends me over the edge faster when I’m alone in my hotel room than seeing a huge cockroach or tarantula scurry under my bed.

The fact that I got dengue fever from a mosquito bite doesn’t help.

I’ve now got a bug-busting “travel toolkit” that has helped me overcome my fears.

My toolkit includes:

• Tips on how to choose a room with fewer insects
• Why you should always travel with duct tape (to seal gaps in windows and doors)
• Why long-sleeved clothing is best for the tropics
• The best DEET repellent
• Many other inexpensive but indispensable strategies for avoiding insects and bugs

While I’m still not a fan of discovering a scorpion in my shoe or a giant cockroach in my bed, at least I’m able to control my anxiety and function, and not scream hysterically or call security.

-Michele from A Taste for Travel

21. Going Out Alone At Night

I love taking pictures.

I love it so much that many times, as it happens, I keep doing it for so long without minding anything else.

It’s sort of like meditation.

This has led to a few strange situations, especially after heading somewhere to catch the sunset and its golden light.

For instance:

There was a time in India when I realized it was dark and I was alone in a long, narrow alley.

No other women were in sight, and there were random men daring wild-eyed at me.

Another time a policeman in the Dominican Republic asked why I was still at a particular square, and where exactly I was staying.

He demanded he and his partner take me back to my hotel, as the spot was apparently dangerous at night, especially for solo female travelers.

Long story short:

If you also get easily absorbed in your surroundings, be kind to yourself and either:

• Choose sunrises
• Leave the pretty spot right after sunset, before it gets too dark
• Get a trustworthy companion to wander with at night

These solo female travel tips have helped me a lot.

-Inma from A World to Travel

22. Social Anxiety Kept Solo Vacations From Happening

Social anxiety was my major obstacle to solo travel from when I was old enough to do it, right through to my early thirties.

I traveled with my ex-wife in my twenties, and got glimpses of solo travel when I left her at the accommodation to go out and experience the nightlife in various South American cities; but I never thought I’d really experience proper solo travel.

It wasn’t until my divorce at 30 that I realized outside of my comfort zone was where all the best things started to happen.

Once you hit 30 it can be hard to find friends to travel with, since everyone is partnered up and starting to have kids, so there was little other choice than to embrace my new-found freedom.

I quickly realized that traveling solo rarely meant actually being alone, and I had the time of my life traveling like never before.

-Neil from Bushwalking Blog

Solo travel tips.

New to solo travel ?

I made so many mistakes when planning my first trip solo — like booking out every second of my itinerary so that I had no room for adventure.

That’s not what I want for you. To help you plan a meaningful and memorable trip, I’m sharing my top tips for planning the perfect solo trip — with confidence!

Are you scared to travel alone? Have tips for overcoming solo travel anxiety?

Enjoyed this post? Pin it for later! 

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Thank you so much for putting this article together, and sharing these experiences – you really don;t know how much it means to me, and I can empathise with every single story. This is something that stops people from travelling, something that stopped me from travelling for many years, and it’s heartbreaking. I regret every year that I didn’t travel because I was afraid to.

Seeing these stories from people who’ve been there and overcome it is such a massive boost, a huge inspiration, and I’ll be sharing this as much as possible!

I love this post. I have so much anxiety about travelling alone, but everyone’s stories have made me think I really really need to give it a go! Thank you!

This is a wonderful post and a very comprehensive guide. I had to deal also with some sort of travel anxiety and I’m glad that I could handle it; I’m now almost 15 years into traveling solo and the best part is that I enjoy it! Safe travels 🙂

Thank you so much for the post it was really truly helpful ! I appreciated it!

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First Time Flying Alone – Ultimate Step-By-Step Guide (2023)

My first time flying alone was turbulent.

I lost my bag-tag two minutes after checking in. I held up the line at security for 10 minutes. I made my connecting flight with a minute to spare. And by the time I landed my phone was dead.

Don’t be like me – start your solo trip on the right path. Study this ultimate guide before flying by yourself for the first time.

Nomadic Yak has 100s of solo travel tips if it’s your first time travelling solo !

• Quick Checklist

Preparing for the Flight

Arrival at the airport, boarding and in-flight experience, layover (optional), arrival at destination airport, 5 tips for flying alone as a woman, pre-flight anxiety, nervousness and stress, in-flight anxiety, nervousness and stress.

• More Solo Travel Tips

First Time Flying Alone: Quick Checklist

Want a rapid overview of what to do when flying for the first time by yourself? Here is a 10-point checklist of the main things to remember when flying alone:

• Prepare your travel documents: Have your airline tickets, visas, passport and other travel documents printed, saved digitally and ready to go.
• Check the luggage requirements: Ensure that the weight and size of your bags are within the luggage allowances. Store all liquids, electronics and batteries in your hand luggage as per requirements.
• Arrive at the airport early: Most airlines require you to arrive at the airport at least 2 hours prior to a domestic flight, and at least 3 hours prior to an international flight.
• Check-in online or in person: Check-in for your flight online up to 24 hours before departure. If online check-in is not available, check-in in person at the airport. You will receive a boarding pass.
• Drop off your baggage: Drop off your checked luggage at the airline check-in counter. You will receive a small sticker called a “bag tag” for tracking your luggage.
• Pass through departure immigration and security: Have your passport scanned or stamped. Remove electronics and liquids from your hand luggage. Have your hand luggage and your body X-rayed for banned items.
• Be at the gate by boarding time: Be at your boarding gate at least an hour before your time of departure.
• Prepare for take-off and landing: Find your seat, stow away your hand luggage and loose items, fasten your seatbelt and secure your dining tray.
• Pass through arrival immigration (International flights only): Have your passport stamped by an immigration officer or scan your passport at an electronic immigration gate.
• Pick up your baggage: Find the right conveyor belt and pick up your checked luggage. Speak to the lost luggage staff if your bags don’t arrive.

For more details on all the above, see the comprehensive step-by-step guide below.

Nervous about travelling alone? I list 15 dangers to beware in my article: is solo travel safe ?

First Time Flying Alone: Step-By-Step (Detailed Checklist)

This 30-point guide walks you through your first time flying alone step-by-step. 

It includes comprehensive information on what to do during your first time flying alone, including; preparing for your flight, at the airport, during your flight, during your layover and upon arrival. 

It can be used for both international and domestic flights alone.

1. Choose a travel destination and dates

If you’ve already chosen a destination and travel dates, skip this step. 

But if you don’t know where to take your first trip alone , search my solo travel destination guides. Find your next adventure based on your budget, safety, experience, age and more.

Note that flights are cheapest during the off-season (May-June and August-October). Avoid travelling during the peak holiday periods (December to January). 

Further, flights are cheapest if you book between 4 months to 3 weeks in advance .

2. Check visa requirements and apply

Wait! Don’t book your first flight alone just yet. You need to check that you are eligible to travel to your destination .

Search for your destination on your government’s travel advisory website . Advisories include:

• Travel.State.Gov (USA)
• Foreign Travel Advice (UK) 
• Travel.gc.ca (Canada)
• Smart Traveller (Australia)

Is your intended destination safe to travel to? What level of precaution is required? Can your government assist you in an emergency? Are there entry/exit requirements?

You can also use the Passport Index to check what type of visa you need for your destination. 

If you have to apply for a visa or an eVisa, always doublecheck that you are using the official government website. Only provide payment if the site is trustworthy. I have been ripped off by dodgy online visa processes (e.g. the Egyptian eVisa).

3. Compare available flights

You’ve chosen a destination, picked your travel dates and attained a visa. Now you can shop for flights.

Use comparison sites like Google Flights and SkyScanner. You’ll save hours trying to find the cheapest and shortest flight to your destination.

Tip: Don’t take a 30-hour flight via the middle-of-nowhere to save $100. You’ll be grateful for having chosen a shorter, more comfortable and less-complicated flight.

4. Research the airline

Before pulling the trigger and booking your first flight alone, doublecheck the reputation of the airline. 

Search your chosen airline on SkyTrax . See their safety ratings and read user reviews about the:

• Food and beverages
• Inflight entertainment
• Seat comfort
• Staff service
• Value for money.

It’s also worth Googling the airline’s baggage allowances . Does the airline provide enough luggage allowance or will you end up paying extra fees?

I suggest that most solo travellers need 20-30kg of baggage allowance .

5. Pay and book the flight 

Once you’ve chosen an affordable and direct flight with a reputable airline, it’s time to book and make payment.

Book directly through the airline website rather than a third-party site. It is more convenient. You get immediate access to the booking management system (e.g. seat selection). Plus, you deal directly with the airline’s customer service if your flight is delayed, cancelled or changed 

Third-party sites do often offer better ticket prices. But be warned – many third-party sites have subpar customer service (i.e. slow to respond). They may not be able to help you if your flight plans change.

6. Select a seat or other extras (optional) 

If you are concerned about where you sit on your first flight alone, you may want to pay extra to choose a seat. 

I always suggest avoiding the middle seat in the row . It is uncomfortable being wedged between two people. 

Want to be able to stand up and stretch your legs without annoying other people? Sit in the aisle.

Or are you wanting to see the scenery during your first time flying alone? Sit in the window.

7. Plan your layover (optional)

If your first flight alone has a layover, check how long the layover lasts.

If the layover only lasts a few hours (i.e. less than 8 hours), it is best to remain at the airport. 

But if the layover lasts for more than 8 hours, you may want to book accommodation inside or close-by to the airport. 

Also, check your flight documents regarding your luggage. Will your baggage be automatically transferred to your onward flight? Or do you have to re-check your luggage during the layover?

If your onward flight (after the layover) is booked with the same airline, the baggage should be automatically transferred. But if the onward flight is with a different airline, you may have to claim and re-check your baggage during the layover.

8. Prepare your travel documents

Have all your essential travel documents ready before taking your first flight alone, including: 

• Airline tickets
• Proof of funds (e.g. bank statement)(if required)
• Travel insurance certificate (if required)
• Vaccination certificate (if required)
• Return ticket and itinerary (if required).

Most of these documents will be saved to your phone. But be sure to save them locally on your phone (or screenshot) in case you can’t connect to the internet.

You should also print out these documents . That way, you can access them if your phone dies. 

Tip: Scan your passport and save a copy on your phone for easy access (just 1 of my 35 solo travel safety tips ).

9. Doublecheck your luggage

Your ticket should indicate a luggage allowance . This tells you how much your check-in luggage and hand luggage can weigh.

The airline may also restrict the size of the bag . 

When packing your bags, make sure that you don’t exceed the luggage allowance . If you do, you will be charged an extra fee at the airport or asked to leave some of your luggage behind.

If you need a larger luggage allowance, you can buy this through the airline’s booking system. 

Liquid, aerosol and gel items must be stored in a container of 100ml or less. Then, those containers must be placed inside a transparent and resealable plastic bag. These bags are usually available at the airport before the security check.

If you are travelling with batteries (e.g. a portable power bank), they must also be stored in your hand luggage .

10. Arrange transport to and from the airport

The most affordable and stress-free way to get to the airport is to have a friend or family member drop you off .

If you don’t have this option, pre-arrange for an Uber, taxi or airport shuttle service to take you to the airport. Don’t wait til the morning of your flight because you will run into problems and arrive late.

You also need to consider what you will do when you arrive at your destination . How will you get from the airport to your accommodation?

Many international airports offer shuttle or train services to the city centre. Alternatively, ask your accommodation to help you arrange an airport transfer.

11. Check-in online

Most airlines will allow you to check-in online up to 24 hours before departure.

Check-in as soon as you receive an email or text message from the airline telling you that check-in is open.

The check-in process usually asks you to confirm basic details (e.g. name and passport number). Once complete, you should be provided with an electronic boarding pass. If you don’t receive a boarding pass, you might be advised to pick it up at the airport.

If you can’t complete the online check-in, you will have to check-in in person at the airport upon arrival. This has happened to me several times in Europe because the online check-in system did not recognise my Australian passport.

12. Take your transport to the airport

It’s time to go! Have all your luggage ready at the door, so that you don’t leave anything behind.

Plan your journey so that you will arrive at the airport about 2-3 hours before your flight.

13. Arrive 2-3 hours before your flight

Most airlines require you to arrive at the airport at least 2 hours prior to a domestic flight , and at least 3 hours prior to an international flight.

Check your flight booking for a precise airport arrival time.

If you miss the check-in window, you may not be allowed to board the flight. Most flights are oversold and the last customers to arrive are often asked to take another flight.

14. Physical check-in and luggage dropoff

If you did not receive a boarding pass when you checked-in online, you may need to pick it up at the airport.

If you’re only travelling with hand-luggage, you may be able to use a self-serve computer kiosk. Enter your flight details and print-out your boarding pass. Done – you can proceed to the next step.

But if you are travelling with checked luggage, you will need to approach the drop-off counter . Find the right counter by looking for the screens with your airline and flight number. 

At the counter, a staff member will ask for your flight details and passport. They will then weigh your big bag, tag it and transfer it to the flight. You will get a boarding pass and a sticker with your luggage number. 

Don’t lose the sticker – you’ll need it to track down your checked luggage if it becomes lost.

15. Pass through departing immigration (International flights)

You may be required to pass through immigration before departing your home country.

Most modern airports have passport scanners that make this process very simple. Just walk up, put your passport face down in the scanner, look up at the camera and wait for the gate to open before proceeding.

Other countries may require you to fill out an immigration departure form . After filling out the form, you may be required to give it to an immigration agent or drop it in a box.

16. Pass through the security checkpoint

Join the line to go through the airport security check. Read the signage for instructions.

Approach the security table and take a tray. Remove any electronic items and liquids from your hand luggage . Remember, your liquids must be within a sealed transparent bag. Place the items flat in the tray. 

You may also need to remove your shoes, hat, jacket, jewellery, watch, belt and wallet . Place these items in a separate tray with your hand luggage (i.e. backpack or handbag). Hold on to your passport and boarding pass.

Push the trays on to the conveyor belt so that they pass through the X-ray machine.

Proceed through the security gate as advised by the staff. They may ask you to pause so that they can X-ray your body. If you set-off the X-ray machine, they may pat you down or wave a detector wand over your body.

If there are any prohibited items within your hand luggage, the security staff will ask you to open the bag and take them out. They may throw out any banned items that you can’t take on the flight.

The staff may also swab your bag or possessions for drugs or explosives.

Once the staff let you proceed, pick up your trays off of the conveyor belt. Take the trays to a table if available. Repack your hand luggage and put on your shoes and accessories.

Note: Some modern airports no longer ask you to remove electronic devices from your bag. Read the signage.

17. Find your gate and boarding time

Your boarding pass will state a boarding time. 

Note that the boarding time (the time you get on the plane) is not the same as the time of departure (the time the flight takes off). The boarding time is often an hour before the time of departure.

Find your gate by looking at the screens that show your flight number and gate number. Follow the signs around the airport until you arrive at your gate.

18. Wait at your boarding gate

Be at your boarding gate at least an hour before your time of departure.

If you have time to kill before your boarding time, you may want to get some food or visit the stores in the airport.

But whatever you do, don’t miss your boarding time! And keep an eye on the displays in case your gate or boarding time changes.

19. Board the plane

At boarding time, airline staff at the gate will ask the various classes of passengers to board the flight . Check your ticket for your seat number or seating class. 

When the staff call for you to board the plane, approach them and hand them your boarding pass and passport . They will tear part of your boarding pass off before handing it back to you.

Proceed past the staff and down the tunnel. The tunnel may lead directly into the plane. Otherwise, you might have to catch a shuttle or walk out on to the tarmac before boarding the plane via a set of stairs.

20. Find your seat and stow your bags

When you enter the plane, an air host or hostess will be waiting to greet you. Show them your ticket and they will direct you to your seat. 

The seat numbers should be shown above the seat.

Once you have located your seat, stow your luggage in the overhead compartment or underneath the seat in front of you .

Note: If you are seated in the emergency aisle, you will not be allowed to stow your luggage under the seat in front of you. It will have to be stowed overhead.

21. Listen to the safety instructions

Take your seat. Before take-off, the crew onboard the flight will give a safety demonstration . 

If it is your first time flying by yourself, it is worth paying close attention to the instructions. You can also read the safety pamphlet provided. 

It is particularly important to pay attention to the safety instructions if you are seated in an exit row. In an emergency, you may be expected to open the hatch.

22. Prepare for take-off

Fasten your seatbelt so that you are restrained but comfortable. Stow away your table and any other loose items before taking off.

As the plane takes off down the runway, you may be pushed back into your chair by the force. The plane may also rattle and shake loudly . Don’t worry if this is your first time flying alone – this is perfectly normal!

23. Use the in-flight services and stretch your legs

About 15 minutes after take off, the flight crew will turn off the seatbelt light . This means that you can stand up, stretch your legs and use the bathroom whenever you please . 

However, keep your seatbelt on when seated in case of sudden turbulence.

Stretch your legs and do some gentle in-flight exercises every few hours if you’re taking a long flight (more than 3 hours). This will help to prevent blood clots.

Above your seat, you should have airconditioning and an assistance button. You can push this button to call for the flight crew if you require something or feel unwell.

During a long-haul international flight, you should be provided with meals. You may also have an in-flight entertainment system for watching films, playing games and tracking your flight path. 

24. Remain calm during turbulence

You are likely to encounter some turbulence during your first time flying alone. 

Remember, no flight has ever crashed due to turbulence . Turbulence is not dangerous. However, pilots will try to avoid turbulence to make your flight more comfortable.

So, if the person next to you starts screaming as the plane shakes, remain calm . There’s nothing to worry about. Just put your earphones in and know that it will be over soon!

25. Make the most of your layover (optional)

As mentioned above, you should have already planned for your layover.

When leaving the plane, take all your items and hand-luggage with you . You likely won’t be getting back on the same plane.

If your layover is less than 8 hours, wait in the airport, get some food and find a quiet place to rest. Be sure to keep your hand luggage with you at all times. Look at the display screens to find out which gate your connecting flight will be leaving from.

If the layover lasts more than 8 hours, find some accommodation inside or close-by to the airport. Get a few hours of sleep at a hotel or motel before returning to the airport and catching your connecting flight. If you have to leave the airport to get to your accommodation, you will have to go through the security and immigration process again.

Kill some time at the airport on social media – see the 100 best solo travel quotes and Instagram captions !

26. Landing

The pilots will inform you that they are preparing to descend about 20 minutes before landing. 

This will be the last chance for you to use the bathroom.

The crew will then walk around the cabin and ensure that everyone is ready for landing. Make sure that your table is stowed away and your seatbelt is fastened.

Upon touchdown, the plane will shutter and shake. It will be loud and the tyres will screech . This is normal and there is no need to panic . Soon enough, you’ll be parked.

27. Exiting the plane

As the plane taxis down the runway to the gate, the staff may inform you that you can turn on your phone . If you’re using an E-sim or data roaming, this will be your first chance to receive messages and use the internet. 

The crew will only let everyone on the flight stand up once the plane has parked at the gate .

Doublecheck that you have taken all your personal belongings and hand luggage.

Walk off of the plane and follow the signs in the airport to the arrivals hall.

28. Pass through immigration (International flights only)

As you make your way to the arrivals hall, you will come across the immigration gates. 

Have your important travel documents ready and in-hand.

Some modern airports may have electronic immigration gates . Simply approach the gate, put your passport face down in the scanner, look up at the camera and wait for the gate to open before proceeding.

If the airport does not have electronic gates or the electronic gates do not work for you, you will have to approach an immigration officer. 

Give your passport to the officer and show them your visa if one is required.

The immigration officer may then ask you further questions , such as:

• How long do you plan on staying in the country?
• What do you plan on doing in the country?
• Can you present an itinerary?
• Can you present a certificate of travel insurance?
• Can you present a bank statement with proof of funds?

If the immigration officer is satisfied with your documents and answers, they will stamp your passport. Proceed to the baggage claim area.

29. Pick up your checked luggage

In the luggage pick-up area, look at the screens and find your flight number. The screens should indicate which conveyor belt will dispense your checked luggage.

Wait by the conveyor belt for your luggage to turn up. Be patient, this can take anywhere from 10 minutes to an hour .

When you spot your luggage, approach the conveyor belt, pick it up and make your way to the airport exit .

If your luggage does not arrive, locate the lost luggage desk. The staff will ask you for your flight number and the sticker that you were given when you checked-in. If your luggage can’t be found, the staff will likely tell you to leave the airport and they will deliver your luggage to you once it is located (at no extra cost).

30. Catch transportation from the airport

If you have already arranged transport from the airport to your accommodation, a driver may be waiting for you with a sign displaying your name. 

If you have not arranged transport, look for signs leading you to the taxi/Uber rank or public transport. 

Once you’re on your way from the airport to the accommodation, you’re done! Congratulations, you’ve just completed your first time flying alone!

10 Tips for Your First Time Flying Alone (+5 Tips for Women)

During my first flight alone, I was freezing and bored stiff after realising that most of the in-flight entertainment was in Thai.

I want you to be comfortable and cosy at 12,000m without a worry in the world. Here are my top 10 first time flying alone tips:

• Wear comfy sweats: I don’t care if you’re flying into Antarctica or Antigua, there’s always room for sweatpants and a crew neck on your solo travel packing list (you’re guaranteed to get chilly at some point in your trip). Wear it on your flight so that you’re comfortable and your luggage weight is minimized.
• Juice up your electronics: If your phone dies an hour into your first flight alone, you’re left without music, podcasts and your only means of communication. Make sure you fully charge your appliances the night before leaving and again at the airport before boarding.
• Bring a USB cable: You land in Bangkok with a dead phone – now all you’ve got to do is find your hostel in a 1,569 km² city without any directions! Pack a USB cable so that you can charge your phone mid-flight. Most airlines provide USB-A charging points.
• Pre-download your shows: Got a Netflix watchlist you’ve been meaning to get around to? Pre-download a few hours’ worth of movies and shows on your smartphone or iPad. You never know how good the onboard entertainment will be.
• Lay down during your layover: Most layovers only last an hour or two – in which case you’ll be rushing from one flight to the next. If you’ve got more than 3 hours though, it’s worth looking into whether there are sleeping pods in the airport itself.
• Pack electrical devices and liquids on top: It’s embarrassing having to fumble around in your hand luggage at security. Have all your electronics and liquids (which should already be stored in a plastic bag) at the top of your backpack, so you can slide them out snappily.
• Shake out your backpack/handbag: If you’re like me, you’ve got no idea what all those crumbs and bits at the bottom of your backpack are. Before you pack your luggage, shake your bags out and remove all unnecessary items (old train tickets, used faced masks, coins, etc.).
• Pack a pen and a pin: Two simple items that every solo traveller forgets. The pen is for filing out important forms (e.g. immigration cards). The pin is for changing your SIM card when you arrive.
• Stay sanitised: Avoid catching dysentery on your first flight alone – it will quickly turn your holiday to doo doo. Keep a 100ml sanitiser in your hand luggage and sanitise after using the airport or aeroplane bathrooms.
• Print, screenshot and save to the cloud: Keep your important documents in two formats – printed on paper and screenshotted on your phone. You should also have all your important documents backed up to the cloud or your email in case you lose your phone and need to buy a new one.

Are you a solo female traveller? Here are an additional 5 tips for flying alone as a woman :

• Tape your cosmetic products closed: Make-up and liquid cosmetics are expensive. You don’t want them to leak all over your stuff. Eyeshadow, blusher or bronzer products can be taped closed. With liquid products, remove the lid, place a piece of plastic wrap over the top and replace the cap.
• Pack make-up wipes and a face mist: The air on aeroplanes is notoriously dry, so whether you suffer from dry skin or not, expect your face to feel dehydrated. Combat the elements by carrying a face mist in your bag. Bring make-up wipes as well to prevent breakouts.
• Carry a change of clothes: Pack a spare pair of underwear, a t-shirt and pants in your hand luggage. If your check-in bags get lost or you accidentally spill food or drink on yourself, you’ll have clean clothes to change into. 
• Pack female sanitary products: Even if you’re not expecting your monthly visit, travel can cause havoc with your hormones. Make sure you pack enough sanitary pads or tampons in an easy-to-find pocket in your backpack. If you forget, ask an air hostess.
• Warn staff if you feel uncomfortable: Sat next to a creep? Get up, pretend you’re going to the bathroom and have a private word with one of the air hosts. They may be able to seat you somewhere else.

Travelling alone can feel awkward. I’ve got 6 tips in my article: is it weird to travel alone ?

Anxiety and Nervousness: Coping with Your First Time Flying Alone

Every solo traveller is a little nervous and anxious about their first time flying alone. 

Have I got my passport? Is the flight going to be turbulent and scary? What if the immigration agent questions me?

Let’s put your mind at rest. Here are 10 things you can do if you’re nervous or have anxiety about your first time flying alone.

• Remember these facts about how safe flying is: Flying is the safest form of transport. No plane has ever crashed due to turbulence. 500,000 people fly safely all over the world every day. The chances of dying in a plane crash are 1 in 11 million (but the chances of dying in a car crash are much higher at 1 in 5000).
• Prepare properly for your first flight alone: Follow all of the step-by-step instructions above on what to do when preparing to fly by yourself for the first time. The more prepared you are, the less anxious you will feel.
• Wear comforting clothes: There’s something comforting about wearing sweatpants and a hoodie. This is my go-to outfit when flying alone because planes get chilly. The comfier you are, the more relaxed you’ll feel.
• Identify your trigger: Figure out exactly what makes you anxious or nervous about flying alone for the first time. Spend some time researching that fear and whether it is warranted. If you identify your anxiety trigger, it will be easier to turn it off when flying.
• Focus on the positives: You have chosen to travel alone for a reason. Perhaps to meet new people, challenge yourself or experience foreign cultures. Whatever your reason, focus on that. Overcoming our fears is what makes us better travellers and stronger people.
• Use an anxiety spray: Pack an anxiety spray among the liquids in your hand luggage. Something like Bach’s Rescue Remedy combines 5 flower essences to provide quick comfort and reassurance. Simply spray twice onto the tongue. 
• Ask for assistance: If you suffer an anxiety attack, there’s no shame in asking a flight attendant for assistance. The staff are trained for this situation. This happens on almost every flight and the assistants are quick to calm people down.
• Breathe into a paper bag: You’ll find a paper bag located in the pocket of your seat (if you don’t have one, ask for one). If you start to hyperventilate, breathing into the bag repeatedly can help you to remain calm and replace the CO2 in your bloodstream. 
• Distract yourself: Make sure that your airline provides in-flight entertainment. Alternatively, bring a tablet device with ebooks, music, movies or podcasts. Keep yourself distracted from your worries.
• Try these anxiety apps: Meditation apps like Calm and Headspace are both popular but require subscriptions. Other apps you might want to try on your first flight alone include Colorfy (adult colouring) and Dare Panic and Anxiety Relief – both free!

For more tips, see my guide on how to overcome fear and anxiety of travelling alone .

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Solo Female Travel , Travel Anxiety , Travel Inspiration , Travel Tips

Solo travel anxiety: how to take care of yourself in unfamiliar places.

FMTC Affiliate Disclosure: Blond Wayfarer contains affiliate links. If you make a purchase through these links, I earn a commission at no extra cost to you. This disclosure pertains to all affiliate links.

Do you really, really want to travel alone, but your palms sweat and heart race at the thought of boarding an airplane alone? Do you have big dreams for adventure, but at the same time, you’re not sure how to handle solo travel anxiety ? Don’t worry! I’m here to help you navigate those feelings. 

First and foremost, even though I’ve traveled alone many, many times , I still understand the sense of uncertainty when booking a plane ticket for one.  I get it. 

I still feel a tinge of nervousness sitting in the airport awaiting my flight. Sure, it’s partly because I’m scared of flying, but traveling alone in general is stressful.

After all, in a world where everyone seems partnered, you might worry if you’ll stand out as a solo traveler, or if people will think you’re weird, or if going to another country alone is even safe for a woman.

Ultimately, as a solo travel blogger and huge fan of independent exploration, I want to reassure you that a lot of people love to travel solo, and if anything, most people feel a sense of admiration for those who are brave enough to do what they want (travel) on their own terms. No one will hate you for it.

In my experience, no one has ever made fun of me for traveling alone. Did family and friends worry sometimes? Sure, but everyone in my life has been supportive. Not to mention, even though I still feel scared at the beginning of my trips, I’ve never once regretted jetsetting on my own! 

So think positively! 

Table of Contents

Solo Travel Anxiety (and Why You Shouldn’t Worry)

In this post, I’ve listed a few common reasons why people are nervous about traveling alone and address each one of them.

Of course, this isn’t a fully comprehensive list, but I think I’ve touched on the most popular reasons why solo travel intimidates some travelers.

Let’s break down some misconceptions, shall we?

Judgement from Others

I get it. I always used to worry about whether or not other travelers were judging me for joining a tour alone or eating lunch at a table for one.

Honestly, though? Most people I talk to on my trips think solo travel is a really cool endeavor, and more than one person has told me that they wish they had the courage to do more trips on their own. 

99% of the time the perceived judgement is just in your own head. No one is thinking less of you or wondering why you don’t have any friends to travel with. People are concerned about themselves and their own stories. They’re not thinking about you.

And hey, if 1% of the population is judging you for traveling alone, then who really cares? It’s not as if you’ll see these people ever again anyway. 

Loneliness and Boredom 

For a lot of people, feeling lonely is a huge concern when booking a trip for one. I completely understand concerns about feeling lonely and bored when traveling alone . After all, isn’t part of the joy of solo travel sharing the experiences with someone else? 

Truthfully, you will have moments of loneliness. I still get those feelings too. Granted, I’m good at managing expectations and don’t let lonely feelings derail my whole trip, but at the same time, it’s natural to want to share the joy of a gorgeous sunset or a world-class art museum.

I call home if I feel a twinge of loneliness or take a break in my hotel to watch a “comfort show.” You’re not wasting time by doing these things. There’s no shame in it. Just know that you’ll have amazing “highs” to counteract the “lows” when you travel solo around the world.

The highs are worth it. Promise.

Safety Issues

Solo travel and safety always are paired together. Which is understandable.

If you’re a woman who’s traveling alone, safety is always at the front of your mind, which is (unfortunately) the world that we live in.

Honestly, I don’t want to sit here and claim everywhere is 100% safe for solo travelers, nor do I want to imply that anyone who was the victim of a crime traveling deserved it in any way, because victim-shaming has no place on Blond Wayfarer.

However, I will say that the world is safer than you think if you take precautions. It’s horrible, but most violent crime victims are harmed by people who they know and trust, not strangers. Stranger danger is still quite rare, and while I can’t sit here and guarantee safety, what I can say is that I’ve had good experiences with 99% of the people who I’ve encountered on my travels.

Sickness, Delays, Cancellations, Oh My!

I don’t blame you for worrying about other annoyances, such as illness or a transportation SNAFU. You can alleviate many of these concerns by purchasing a travel insurance policy (more on that later!). You can also join the free STEP program as a US citizen. 

At the end of the day, you need to accept that you can’t “control” everything. Flights get canceled. You eat something that doesn’t agree with you and puke during a trans-Atlantic flight (0/10, do not recommend).

The good news, though? Sickness and cancellations might not happen either! You can’t live your life combating “what ifs.” Part of dealing with solo travel anxiety is just accepting that some things are out of our control, and that it’s better to live a life true to your dreams than stay home out of fear that your flight will be delayed or canceled.

Tips for Addressing Solo Travel Anxiety

Ultimately, solo travel is remarkable. It’s changed my life in so many ways. If I had waited for friends and family to travel with me, my life wouldn’t be nearly as colorful and vibrant and fulfilling.

I want you to plan an amazing trip for yourself. These tips are tried and true, and lived. I’ve used them all on my solo trips, and I hope these ideas soothe your anxiety about traveling by yourself. 

Create an Itinerary

While it might eliminate some flexibility, for me, having a plan helps relax me. Even as an experienced solo female traveler, I like having my accommodation pre-booked and ready to go (especially since I’m limited to traveling in “high season,” sigh, teacher life).

Create your itinerary in advance and know that you can always change it once you’re on the road. Nothing is set in stone, but having a plan is a good idea. 

As a side note, always share this itinerary with someone close to you.

Join an Online Group 

The internet has made it so much easier to connect with like-minded people. Using the internet to make friends in your destination, or even just to chat with other solo travelers, is very useful (if you’re safe about it!!).

Social media, such as Facebook groups and local Reddit communities, allow you to ask for tips and advice for visiting a new destination and can empower you as a solo traveler. 

For example, I’m a member of the group Wanderful and have met many lovely female travelers throughout the years. Having an online community makes solo travel much, much, much less scary. 

As a side note, I’m hesitate to recommend dating apps as a way to meet people , although they  can  work as long as expectations are clear from the beginning. 

Take Group Tours

Solo travel anxiety is easily alleviated knowing you have friends waiting for you in your final destination. I always book one or two group tours on my trips to feel connected with other people. In particular, I highly recommend taking  free walking tours  and  food tours.

Free walking tours (which only require you to tip, not pay for a tour) tend to attract a lot of young backpackers, who usually travel alone, and other thoughtful travelers. I’ve struck up a lot of friendly conversations on walking tours. 

Meanwhile, food tours allow you to enjoy sharing a meal with others rather than alone. The communal nature of food tours make them delightful memories. As for me, I’ve done food tours as a solo traveler in both Seattle and Toronto, and have had a wonderful time on both tours. Definitely worth looking into!

Start Local

Don’t feel as if you need to fly around the world as a solo traveler, especially if you feel anxious. Start local! 

For example, I’m not far from New York City, and whenever I feel “rusty” or planning for a big trip, I take myself out on a date to New York and remind myself what solo travel is like. Feel free to do the same! 

Depending on where you live, I’ve written a lot about wonderful solo travel destinations in the United States , as well as cool “solo travel friendly” spots in Canada and safe cities to visit alone in Europe .

Stay in Hostels

Hostels sometimes get a bad rap. Don’t fear them, though! I’ve so many magical memories of my adventures in hostels all over Europe and North America. 

A lot of hostels want to promote a close-knit and social atmosphere among travelers, so if you’re alone, then a friendly hostel environment will encourage you to make plenty of new friends. 

As for me, I’m waaaay too fussy to stay in dorm rooms. Many hostels, though, offer private rooms, so you’re able to enjoy the “best of both worlds.”

Carefully read through reviews. You don’t want to accidentally book a rowdy party hostel for twenty year olds if that is not your vibe, haha.

Travel Insurance 

Always purchase travel insurance when you’re traveling alone. You never want the unexpected to happen, but hey, sometimes it  does  and the financial impact  sucks.

I’ve used World Nomads Insurance on a lot of my solo trips. Their insurance policies cover a lot, but always make sure to read the fine print. You will need to call them right away if you need to make a claim, as well as save the appropriate documents. 

Trust me. Buying insurance will cost much, much less than being airlifted to a hospital.

Lastly, World Nomads includes an adventure plan, which will cover you if you decide to do adventure sports or travel in more remote regions. Well worth looking into.

I sincerely hope this guide helps alleviate some of your solo travel anxiety. Good luck planning your trip, and I promise you, once you find out you can travel alone and thrive, you will plan your next adventure with an abundance of confidence!

Rachel Elizabeth

At 22, I took my first overseas trip to Bermuda. Took a break to follow the "American Dream." Had my self-esteem broken. Embarked on my first solo trip to Scotland at 26. The travel bug dug its way under my skin. I now book multiple trips a year.

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How to Get Over the Fear of Traveling Alone

Liz is a collector of grand adventures. She first discovered her passion for meaningful travel wh...

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Learning how to travel alone can open doors to epic adventures and truly unique growth opportunities. The one thing holding most travelers back from making the leap? Fear.

It can be intimidating venturing into the unknown, especially on your own. You may have heard stories of horrible solo travel experiences. Maybe Mom and Dad are worried about your safety, or perhaps you’re just wondering…is it weird to travel alone?

Okay fair—you probably can’t expect a stranger to capture the right angles like this.

It’s natural to have solo travel anxiety, but the truth is, sometimes traveling alone is the best way to do it. Solo travel allows you to get to know yourself on a deeper level , explore your strengths and weaknesses, all while making your dream trip exactly what you want it to be.

So, here’s how to get over the fear of traveling alone so you can see the world on your own terms!

Is traveling alone awkward?

You may cringe at the idea of eating a meal alone or having all eyes on you while you’re trying to capture the perfect selfie. If you’re an introverted traveler , you may dread being the only single person in a tour group or striking up a conversation with a stranger. Sure, there are awkward moments when traveling alone, but awkward moments are inevitable when traveling—whether you’re solo or not.

There are many more moments of excitement and connection if you’re open to the experience. You’ll be able to meet other travelers, make new friends, go where you want, and eat what you want.

If you’re afraid to travel alone, it’s an opportunity to push yourself outside of your comfort zone, and every moment will get easier. And if all else fails, just make sure you have a good book on hand to keep you company in the awkward moments.

What are the benefits of traveling alone?

Um, how about no one trying to show you a TikTok during a moment like this?

Most seasoned solo travelers will tell you traveling alone is the only way to travel . Once you get past the solo travel anxiety, you’ll find that the benefits far outweigh the moments of awkwardness. Some of the top benefits of traveling alone are:

• You’ll make epic friendships. Solo travelers attract other solo travelers. They are just as worried about being lonely as you are, and just as eager to make connections. Whether you join a tour group or not, you’ll appear more approachable as a solo traveler, which makes it easier to find travel buddies who may become lifelong friends.
• You can do whatever YOU want to do. No more compromising. Don’t let the fear of traveling alone hold you back from traveling, sleeping, eating, and living each day exactly as you wish. You don’t have to wait for a travel buddy to create your dream holiday .
• You’ll get to know yourself on a deeper level. There’s no better way to get to know yourself than spending time alone. Solo travel is the perfect opportunity to get comfortable in your own skin and truly find yourself .
• You’ll expand your confidence. Experiences that push you outside your comfort zone are the perfect opportunities for growth. Traveling alone is no different. You’ll be forced to think on your feet, cope with uncomfortable situations, stand up for yourself, and speak up. Every decision made is yours, and with that power, you’ll return home feeling like you’ve conquered the world.

How to get over the fear of traveling alone

Learning how to spend time with yourself is essential to living a happy life.

Fear is a natural human response. It allows the human body to protect itself from harm. It’s always important to do your research before heading off on a solo travel adventure so you can stay out of harm’s way and minimize that fear response.

But if you’ve educated yourself on the cultural differences, how to get around, have learned some key phrases in the local language, and have a general awareness of your surroundings, traveling alone doesn’t have to be scary.

Still wary of those traveling alone benefits? Here are 6 ways to to get over the fear of traveling alone.

1. Acknowledge the fear.

The fear of traveling alone doesn’t just go away on its own. The more we ignore fear, the bigger it grows. Instead, acknowledge it. Give it a name—it can be your new travel buddy! Thank the fear for being there, for trying to protect you. Know that it has your best intentions at heart. It will become less scary if you can befriend that fear, and soon you won’t feel it at all.

2. Dive deep into the source of your fear.

What is at the root of your solo travel anxiety? Can you identify the thing you are most afraid of? Is your fear rational, or is it something worth conquering? More often than not, solo travelers are afraid to travel alone because of the awkward moments rather than fearing for their safety. Often, we can turn the nerves into excitement, especially when adventure is ahead.

3. Remember your why .

Solo travel intrigues us for many different reasons. Some may crave adventure and enjoy pushing themselves out of their comfort zones, while others may look to solo travel as an opportunity for growth .

Others may want to explore the world, but can’t seem to find a travel buddy to do it with. Why did you explore traveling alone in the first place? By identifying your why , you can remind yourself of the traveling alone benefits, and the fear will dissipate.

Revisit your goals to find your inspiration.

4. Do your homework.

Before you embark on your first solo travel experience, do your research. Read travel guides to learn more about the best places for solo travel , and deep dive into your dream destination. Educate yourself on the culture, practice your language skills on DuoLingo, and download apps to help you navigate where you want to go.

The more prepared you are, the more confident you’ll feel. Having a plan will save you from some of the solo travel anxiety—and you can always abandon it later if you change your mind!

5. Engage with the community.

No one likes to stand out like a sore thumb, especially when traveling alone. Get acquainted with the local customs, dress yourself in local clothes, and attend local gatherings if you have the opportunity. Not only will you blend in, but engaging with the locals will make you feel like part of the community, and you’ll realize that you’re never truly alone.

6. Make it a habit to get out of your comfort zone.

The more we do something, the more it becomes second nature. The first time you travel alone, it can be scary because you’re out of your comfort zone. By pushing your boundaries over and over, they will expand. So push yourself, challenge yourself, take it one step further. Before you know it, you’ll be a solo traveling addict, always looking for the next thrill.

Convinced? Talk to our FREE Online Advisor & get matched with 5 solo travel programs

Solo travel anxiety we hear you..

It’s always intimidating to take a leap into the unknown. Even the most experienced travelers can feel solo travel anxiety before packing their backpack and taking a flight alone. Yes, there are awkward moments and uncomfortable situations, but the benefits and thrills of solo travel far outweigh the fear of traveling alone.

Say yes to your dream destination, to challenging yourself, to traveling exactly the way you want, and to spending time with yourself—it’s something every human should do at least once!

Need a little more inspiration? Sign up for GoAbroad’s 20 Days of Travel Inspo for a daily dose of travel positivity!

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How To Overcome Anxiety Of Travelling Alone: Travel Tips For Worry-Free Holidays

This post may contain affiliate links, meaning we get a commission if you decide to make a purchase through our links, at no extra cost to you. Please read our disclaimer for more information.

Once you’ve decided on your destination, it’s time to think about travel insurance. While this means having to declare any pre-existing medical conditions, don’t worry – most conditions, even rare ones, are covered by insurance. The cost and potential excess will vary depending on your specific condition, but you won’t be going away without cover!

Looking for more information on travel insurance? 

Read our  article and find out all you need to choose the right plan for you.

Before you go, try to identify the triggers that are causing you anxiety. Is it the flight, transfers, delays, airport setting, losing luggage, the hotel, not finding your way around or getting sick while away? Worry is our brain’s attempt at trying to prevent something bad from happening in the future. The issue is that these thoughts can begin to run in a repetitive cycle and our worries can get bigger and bigger. Writing down your worries and thinking about how you would overcome an issue if it arose can be helpful for breaking the cycle and can leave you feeling more empowered. 

Worry is our brain’s attempt at trying to prevent something bad from happening in the future. The issue is that these thoughts can begin to run in a repetitive cycle and our worries can get bigger and bigger. Writing down your worries and thinking about how you would overcome an issue if it arose can be helpful for breaking the cycle and can leave you feeling more empowered. Harriet Clarkson, Clinical Psychologist

Arrive at the airport early so you can check your bags in and are free to grab a calming herbal tea or drink (but avoid alcohol) and meal (or snacks you have taken with you) – stay hydrated and don’t travel hungry or tired as this causes more stress on the body. Have something to focus on such as a good book and headphones to listen to your favourite music or calming meditation. And why not try practising breathing techniques or even airplane yoga ?

Part of preparing ahead also means you get the opportunity to plan for the trip not going how you expected it to be, such as having to take alternative airport transport. Make sure you have the details of local buses or a taxi company from your hotel in case your planned ride doesn’t arrive.

Scared To Travel? Here’s What To Pack

To make your traveling experience more enjoyable and worry-free, pack wisely by ensuring you have a good supply of your prescription medication and/or medical equipment. 

Make sure to bring more than you’ll need for the trip in case of delays on the return journey and always carry it in your hand luggage. This way, you can avoid stress if your checked in luggage goes missing as you will have essential prescription medicine with you. Don’t forget a small first-aid kit with essentials such as painkillers, insect repellent and plasters – it can be a lifesaver! 

Top tip: bring some relaxing essential oils with you to help you stay serene throughout the trip. We like the Voca London range, with its soothing blends that promote restorative sleep.

Before getting on your plane, boat, or train, check what things you’re allowed to bring on board. If you have any doubts, don’t hesitate to reach out and talk to the airline or travel company for clarification. Most companies understand the importance of necessary medications and medical devices, so there’s usually no need to worry about bringing them along and put any of your liquids in a clear plastic bag ready to present at security.

If you’re concerned about carrying controlled prescription drugs such as pain medication, speak to your doctor. They should be able to provide you with a doctor’s letter explaining your reasons for carrying this medicine.

Worried about what else to bring on your first solo holiday? 

Check out our travel packing list to tick off all the essentials you’ll need.

Fighting Anxiety When Traveling Alone: Our Top Tips

So, you’ve done your planning, your suitcase is all packed, and you’ve arrived at your destination – but you’re still feeling nervous. And that’s okay! Here are our top 4 travel tips for solo travelers with medical conditions that will help reduce travel anxiety and ensure a safe and enjoyable solo journey.

1. Stay connected! Always keep your loved ones informed about your travel plans and share your itinerary, including flight details, accommodation addresses, and contact numbers, with a trusted family member or friend. Regularly check in with them, especially during transitions between locations, and have their numbers easily to hand so you can call them if you feel anxious. 

Not only will this help you feel more relaxed about being alone in a foreign country, you’ll also have a support system back home that knows exactly where you are in case of any emergency. You could also travel with someone and share the experiences together or book a group tour and make new friends. 

2. Find out how to get help if needed. Before venturing out to explore your destination, familiarise yourself with nearby medical facilities, pharmacies, and healthcare providers – you can research these yourself or ask your hotel or tour operator. 

Additionally, carry a translated copy of your medical history and any necessary prescriptions to facilitate communication with local healthcare professionals, if required. To make this easier, you can download our Medical Alert Letter in English and the language of your destination, and fill it out before travelling with all the necessary information.

3. Practice self-care and mindfulness. When we are feeling anxious, our thoughts are often focused on the future and things that may or may not happen, rather than on the present moment. Grounding techniques can help you turn your attention away from worries and help you focus on the here and now. 

An example of a grounding exercise would be to focus on the information coming in from your senses – noticing 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell and 1 thing you can taste. Alternatively, focusing on your breathing and making sure you are taking deep breaths can be a good way of calming both the body and the mind.

Don’t just practice these exercises when you are feeling distressed. Take moments to pause, breathe deeply, and be present in the new environment. Depending on your location, you may want to try journaling, long walks on the beach, or even yoga! Prioritising self-care will help reduce anxiety while keeping you emotionally balanced throughout your trip.

4. Distract yourself. Particularly if you are feeling anxious on long journeys, it can be helpful to plan ways to keep yourself busy and distracted. You may choose to bring puzzles, listen to music, read a book or watch a film. There are also mental exercises you can do to take your mind off uncomfortable thoughts or feelings – for example, naming all the items you can see or counting back from 1000 in threes. 

Summary On How To Overcome Anxiety Of Travelling Alone

So here you have it, folks! We hope you’re feeling a little less worried and confident you know how to overcome anxiety of travelling alone.

In this article, we explored some ways to get over solo travel anxiety, both by preparing before you set out on your journey, and also during your holiday. With the right preparation and tools, there’s no reason to be scared to travel alone – even if you have a medical condition.

By planning ahead and seeking advice from your medical care team, you can embark on worry-free journeys. Consult your GP to discuss travel plans and receive advice, research health information specific to your destination, and make sure to purchase comprehensive travel insurance. Packing essentials, like medications, a first-aid kit, and a medical history letter is also crucial. Finally, staying connected with your loved ones and prioritising self-care will boost confidence and enhance your solo travel experience.

What other tips do you have to help those afraid to travel alone? Let us know in the comments below!

FAQ On How To Overcome Anxiety Of Travelling Alone

Why am i afraid of travelling alone.

Travelling alone as a woman can also be nerve-wracking. Worries about your safety, especially at night, as well as social anxiety or worries about awkward or uncomfortable situations can seem overwhelming at first. But this fear of travelling alone is totally normal, and is shared by many individuals – and not just women! However, rest assured that with proper precautions and awareness, you can significantly ease these anxieties and have a fulfilling solo travel experience. So take a deep breath, embrace your independence, and embark on your adventure with confidence.

How do I get the courage to travel alone?

Embarking on solo travel can indeed be daunting, especially when you have a medical condition to consider. However, with careful planning and the right mindset, you can build the courage to explore the world on your own terms. Take small steps and start with short trips to build confidence gradually. 

Make sure to thoroughly research your destination, including healthcare facilities and accessibility for your medical needs, and speak to your GP to discuss your travel plans. Ensure you have enough medications and medical equipment, and consider travelling to places with a supportive healthcare system and opt for travel insurance that covers your condition.

And don’t forget to make friends! Meeting new people on your journeys will help build your confidence for future trips and help you experience the joy and empowerment of solo travel while keeping your health a priority.

Does my underlying health condition cause more travel anxiety?

While travel anxiety is a common concern for many travellers, medical conditions can add an extra layer of worry, with potential stress related to accessing appropriate healthcare in unfamiliar places. Speak to your GP before travelling and discuss any worries or fears with them – they’ll be able to advise you on your specific needs and things to look out for when travelling abroad. 

You may feel like cancelling your trip the day before, but remember you have taken all the steps you can to plan for various scenarios that could go wrong! Trust in yourself and remember this will be an experience that will enrich you and create memories that will last a lifetime. 

Can my doctor help with travel anxiety?

They most certainly can! Whether it’s to give you coping mechanisms or prescribe anxiety medication, your GP or specialist consultant will be the best person to give you advice and support to help you manage your fear of traveling alone. Being open and honest with your doctor about your concerns and anxieties will allow them to provide the best possible care and support tailored to your individual needs. Be open and honest with your doctor about your concerns and anxieties, and don’t be afraid to ask questions. They’re here to help!

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2 thoughts on “How To Overcome Anxiety Of Travelling Alone: Travel Tips For Worry-Free Holidays”

Very useful!

I’ve always had anxiety of travelling alone and this has been such a comprehensive guide to help alleviate my fears! So helpful thank you so much!

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Solo Travel With Anxiety: How To Explore The World Comfortably

Solo travel can be a daunting experience, especially for those dealing with anxiety.

However, there are several strategies and tips to help overcome solo travel anxiety.

Some practical advice includes: 1.

Acknowledge and accept your feelings: It’s important to understand that feeling anxious about traveling alone is completely natural, especially if it’s your first solo trip ever.

Shift your mindset: Being alone does not necessarily mean you’ll be lonely.

Try to reframe your thoughts and focus on the positive aspects of solo travel.

Break your trip down into smaller steps: Planning and organizing your trip in smaller, manageable steps can help reduce feelings of being overwhelmed.

Connect with others: Reach out to online communities, such as Facebook groups or forums, to connect with other travelers who may have experienced similar feelings.

Sharing your concerns and getting support can be helpful.

Take care of yourself: Practice self-care techniques such as deep breathing, meditation, or engaging in activities that bring you comfort and relaxation.

It’s important to note that if you believe you have symptoms that hinder your daily functioning, it’s advisable to seek professional help.

Additionally, everyone’s experience with anxiety is unique, so it’s essential to find the strategies that work best for you.

Table of Contents

What are some effective ways to overcome solo travel anxiety?

Solo travel anxiety is a common concern for many people, whether they are first-time or experienced solo travelers.

There are several effective ways to overcome solo travel anxiety, as suggested by experienced travelers and mental health professionals:

Acknowledge and Accept Your Feelings : It’s important to understand that feeling anxious about traveling alone is completely natural, especially if it’s your first solo trip ever.

Shift Your Mindset : Being alone does not necessarily mean you’ll be lonely. Embrace the opportunity to enjoy your own company and engage in activities that bring you joy.

Take Practical Steps : Plan your trip in a way that eases you into the experience, such as taking care of essential tasks at the beginning of your trip, finding comfortable accommodation, and allowing yourself time to rest and adjust to the new environment.

Learn Coping Mechanisms : Practice breathing exercises, grounding techniques, and consider therapy or medication if your anxiety significantly hinders your ability to travel.

Engage with Others : Join group tours, stay in social accommodations like hostels, and be open to meeting new people during your travels.

Trust Your Intuition : Listen to your instincts and prioritize your safety while traveling alone.

By implementing these strategies, you can effectively manage and overcome solo travel anxiety, allowing you to fully enjoy the unique experiences that solo travel has to offer.

How can I deal with the fear of feeling lonely or bored while traveling alone?

Dealing with the fear of feeling lonely or bored while traveling alone can be managed through various strategies.

Here are some tips based on the search results:

Stay Connected : Maintain a cell phone plan, schedule time to connect with friends and family, and minimize excessive time on social media.

Meet New People : Join day trips, step out of your comfort zone, and reach out to friends who may be local.

Choose Social Accommodations : Opt for hostels and B&Bs, which are naturally more social than hotels, and make use of common areas to meet people.

Take Advantage of Social Settings : Go to restaurants with communal tables, visit coffee shops, and take a class to be social while traveling alone.

Plan Distractions : Prepare a list of easily accessible distractions, such as taking a class, going to a coffee shop, or joining day trips, to combat feelings of loneliness.

By following these tips, solo travelers can proactively combat loneliness and make the most of their solo trip.

What are some tips for ensuring personal safety while traveling alone?

Here are some tips for ensuring personal safety while traveling alone:

Before You Leave

• Share Your Itinerary : Inform trusted family or friends about your travel plans and stay connected with them.
• Emergency Plan : Make an emergency plan and be prepared for unforeseen events.
• Research Your Destination : Learn about the safest neighborhoods, areas to avoid, and the best forms of transportation at your destination.

While Traveling

• Trust Your Intuition : If something doesn’t feel right, leave the situation.
• Stay Alert and Sober : Being well-rested and sober is key to staying safe.
• Secure Your Valuables : Keep your belongings concealed and secure when venturing out.

Additional Tips for Solo Female Travelers

• Dress Appropriately : Research and dress according to the local customs and traditions.
• Stay Aware and Be Less of a Target : Conceal cash, walk with confidence, and be familiar with local scams.

It’s important to use common sense, stay aware of your surroundings, and be prepared for any situation while traveling alone.

How can I build up my confidence to travel alone, especially if I don’t feel brave enough?

To build up confidence for solo travel, especially if you don’t feel brave enough, you can take several steps to gradually increase your self-assurance.

Here are some strategies based on the search results:

Fake it ’til you make it : Act as if you are confident, even if you don’t feel that way. This can involve walking with your head up, making eye contact, and being decisive.

Know that you’re amazing : Remind yourself of your strengths and capabilities. Recognize that solo travel is an opportunity to discover and showcase your inner strength.

Face challenges and make decisions : Solo travel presents various challenges that, when overcome, can significantly boost your confidence. Making all the decisions on your own and dealing with the outcomes can help you become more self-assured.

Start small and be patient : Take things slowly and gradually increase the level of independence in your travels. This can involve starting with short solo trips or joining group trips of like-minded solo travelers to ease into solo travel.

Reflect on your accomplishments : As you navigate through the challenges of solo travel, take the time to acknowledge and be proud of what you have achieved. This can help reinforce your confidence and self-belief.

By taking these steps and gradually exposing yourself to solo travel experiences, you can build up the confidence needed to embark on adventures alone.

Remember that confidence is developed over time, and each small step towards solo travel can contribute to your overall self-assurance.

What are some common triggers for anxiety during solo travel, and how can they be managed?

Some common triggers for anxiety during solo travel include a change in routine, getting lost, meeting new people, and feeling “stupid” or socially anxious.

These triggers can be managed through various coping mechanisms and strategies.

It is important to learn coping mechanisms beforehand, such as therapy, medication, breathing exercises, and grounding exercises.

Additionally, doing research about the location, transportation, and culture can help reduce anxiety.

Making beneficial decisions regarding accommodation, activities, and expectations is also key.

It’s important to lean into discomfort and acknowledge the anxiety while continuing to pursue the trip.

Engaging in stress management techniques, starting small, and sharing your itinerary with loved ones can also help alleviate anxiety during solo travel.

What are the best ways to prepare for a solo trip in order to minimize fears and anxieties?

To prepare for a solo trip and minimize fears and anxieties, consider the following tips based on the experiences of solo travelers:

Accept and Shift Mindset : Acknowledge that feeling anxious about traveling alone is natural. Shift your mindset to view being alone as an opportunity to enjoy your own company and not necessarily a lonely experience.

Choose a Familiar Destination : Opt for a local destination or a country where you are familiar with the language, culture, or have local friends. This can help ease anxiety for first-time solo travelers.

Safety Precautions and Itinerary : Take necessary safety precautions and put together a basic itinerary to provide a sense of structure and comfort. This can include having an idea of how your days will be like before the trip.

Practice Mindfulness : Engage in mindfulness activities such as breathing exercises, meditating, or journaling to help manage anxiety during the trip.

Trust Your Intuition : Listen to your intuition and be aware of your surroundings. If something feels off or unsafe, trust your instincts and take appropriate action.

Connect with Other Solo Travelers : Seek advice and reassurance from experienced solo travelers through online communities or forums to alleviate anxieties about the trip.

By following these tips, you can better prepare yourself for a solo trip and reduce fears and anxieties associated with traveling alone.

What are some practical tips for overcoming the fear and anxiety of traveling alone?

Here are some practical tips for overcoming the fear and anxiety of traveling alone:

Acknowledge that fear is normal : Understand that it’s completely natural to have anxiety about traveling alone, especially if it’s your first solo trip ever.

Shift your mindset : Being alone does not necessarily mean you’ll be lonely. Embrace the opportunity to meet new people and be open to socializing.

Choose your first travel destination wisely : Select a destination that is easier to experience as a solo traveler. Having a basic plan for your days can also provide comfort.

Practice mindfulness : Engage in activities like breathing exercises, meditating, or journaling to help manage anxiety while traveling alone.

Take it one step at a time : Overcoming the fear of traveling alone is a gradual process. Start with small trips and gradually build up your confidence.

Journaling and self-awareness : Keeping a travel journal can help you process your emotions and make decisions based on how you feel, rather than what you think you should do.

Don’t compare your journey to others : Everyone’s travel experience is unique, so avoid comparing your progress to that of other solo travelers.

Remember that it’s okay to feel anxious, and by taking small steps and being mindful, you can gradually overcome the fear of traveling alone.

Helpful Resources

https://solotravelerworld.com/conquer-first-day-solo-travel-anxiety/

https://www.girlabouttheglobe.com/traveling-alone-with-anxiety/

https://curlsenroute.com/having-anxiety-about-traveling-alone-heres-how-to-overcome-it/

https://www.reddit.com/r/solotravel/comments/u63hc2/does_the_anxious_feeling_of_traveling_alone_ever/

https://travelmexicosolo.com/solo-travel-anxiety/

Albert Detrick

Albert’s expertise lies in seamlessly blending travel with work, inspiring others to explore the world while staying connected and productive. His engaging writing style and practical advice make DigiNomadGo.com an essential site for modern travelers seeking to embrace the digital nomad life.

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Travel Solo for the First Time: Complete Guide for Newbies

June 7, 2023 by Janice Waugh

You're going to travel solo for the first time. It's a big deal and yet, not such a big deal if you know how.

You likely have some questions.

You may have some concerns.

Don't worry, we're here to help.

For more than 14 years, Solo Traveler has been helping people with solo travel tips for newbies, as well as for those stretching their solo travel muscles to more challenging destinations.

Some people don't give their plan to travel solo a second thought. Others live with anxiety at every stage of the planning process. For still others, their worries only come at the 11th hour. They are about to leave and start to panic.

Having a good sense of what solo travel is like and planning for it will go a long way to easing you into your first solo trip. There is a lot of information on Solo Traveler. In fact, there are over 700 posts about the many aspects of solo travel.

This post covers the basics of how to travel alone for the first time. It will also point you to more in-depth articles on specific aspects of solo travel. If you're in your 20s or 30s, check out this piece on solo travel .

It's my hope that it will help those who are new to solo travel find what they need to go with confidence.

Table of Contents

How to Travel Alone for the First Time

When first-time solo travelers announce their intention to travel alone, they often face a lot of questions from family and friends. The primary one is, “why”? To get this issue out of the way, read about the why of solo travel here .

Now, let's get on to the how.

Preparation for your first solo trip can be broken down into a number of parts. You need to decide:

• How much you have to spend.
• Where to go.
• How to get there.
• Where you will stay.
• How long you will stay.
• How you will travel at your destination.

Huh! Those six decisions look pretty familiar to anyone who has traveled. Yes, much of solo travel is the same as all travel.

However, there is another list, this time of questions, that first-time solo travelers need to consider:

• Am I ready to travel by myself?
• How challenging a destination should I consider?
• Am I comfortable with my own company?
• Do I want to meet people on my trips or is solitude my objective?
• What do I need to do to be safe?
• How do I ensure my loved ones that I will be safe?
• Am I better to go solo on a group tour or is independent solo travel right for me?

Those seven questions are not the questions that every traveler asks. They are, however, important for those traveling solo for the first time.

Below, we'll get into tips and advice that will help you answer each question.

Is Solo Travel a Good Idea? Get Ready for Your First Solo Trip

Solo travel is a confidence booster but you have to actually travel solo for that to happen. So how do you gain confidence before you go? I have a few suggestions.

• Find your cheerleader . When you tell people about your trip, notice who is excited about it. Spend as much time as you can with those people as they will build your confidence. Try to avoid the naysayers.
• Stop watching crime shows. They are not representative of the dangers in the world.
• Plan how you will stay in touch with home . The fact that you will stay connected will build your confidence.
• Find a local contact . Chances are, someone you know, knows someone where you're going. Get the concept of six degrees of separation working for you.
• Find out if there is a Greeter program in your destination so that you can meet up with a local.
• Be patient with yourself . Take your time. Please know that even very experienced solo travelers become overwhelmed from time to time, especially at the outset of a trip. It will pass! Be prepared to handle this by reading Feeling Overwhelmed? How to Conquer First-Day Solo Travel Anxiety .

Best Countries for a First Solo Trip

Your choice of destination for first time solo travel is important. It can make the difference between a successful, confidence-building first trip with a future of many more solo trips, or one with mixed results. I suggest that first trips be to destinations where it's easy to find people who speak your language. In your own language, you'll find it easier to navigate, feel safer, and meet more people.

Certainly you can travel your own country. There is always more to see near home. But if you want to visit another country, as many new travelers do, consider Canada , the United States , the United Kingdom , Ireland , Australia , or New Zealand .

You'll find more specific ideas for where to go on your first solo trip here.  You may also want to read  Best Solo Travel Destinations: Real Solo Travelers Love These,   Best Budget Destinations for Solo Travelers , and Summer Solo Travel: Great Destinations, Good Times Guaranteed .

Travel Solo but Not Lonely

Solo travel need not be a lonely experience. Many solo travelers say that they meet more people traveling alone than they do when traveling with others. After all, you are not focused on a companion. You are open to meeting people and that makes people feel comfortable approaching you.

However, there are things you can do to make sure you have a social experience. Here are a number of posts that will help.

• How to Travel Alone Without Being Lonely: 10 Tips & 12 Posts
• Eating Alone Is Easy When You Know How
• Expert Tips for Shy Travelers and Solo Travel Introverts

Stay Safe While Traveling Solo

There is so much to be said on this topic, especially when you are traveling solo for the first time.

Here's a link to our  Solo Travel Safety: 50 Tips post that covers just about everything you need to know.

Here are a few basics:

• Arrive at a new destination well before dark . Daylight gives you a better sense of the safety of a place.
• Take the business card of your hotel with you when you go out for the day.
• Don't tell people you meet where you're staying. Your accommodation should be your safe zone.
• Be prepared to be impolite if someone is bothering you. This comes up in Solo Female Travel Safety: Advice for What Women Worry About .
• Always have travel insurance . Since I started to travel at 15 years of age, I've always had insurance. Read: A Complete Guide to Travel Insurance for Solo Travelers .
• Use public Wi-Fi with a VPN. If you're planning to use public Wi-Fi for doing anything that requires security, such as booking a hotel room with a credit card, make sure you have a VPN. Read  Best VPN for Travel: What, Why, How & New Recommendations .
• Keep your money and credit cards in multiple places . Here's  How to Manage Money While Traveling .
• Download these safety apps . Here are 10 Solo Travel Safety Apps to give you peace of mind.

Remember, as you travel you're in a holiday mindset and a different culture. Both factors will affect your ability to judge situations. To keep you safe in a variety of situations, it's helpful to be clear on your safety rules before going. And, most importantly, trust your instincts.

Should Your First Trip Be a Tour?

When does a tour make sense?

• being alone
• your safety
• finding the time to plan
• missing important highlights
• navigating new cities
• getting lost
• If you want to go to a destination that you consider challenging.
• If you want to break up a long trip. If you're on your own for a month or more, you may want to include a tour so that you have company for a while and you can relax while someone else manages the details.

Tour companies are not all the same. There are a wide variety of experiences available and a number of things to consider when choosing a tour.

Read  How to Choose a Tour: Top Tips for Solo Travelers.

Taking a tour can be a good way to get an introduction to a destination and help you build your confidence. By adding time on your own at the end of a tour, you can then travel solo independently for the first time as well.

You'll also want to browse our solo travel tours  page or, if you already have a good idea of what you're looking for, use our searchable trips page to get to what you want faster. Solo Traveler is the best source for a continuously updated list of a variety of tour companies offering trips with no or low single supplements. If you'd like to receive it by email each month, you can sign up here .

How to Plan to Travel Alone

If you have decided that you have the confidence, that you are comfortable in your own company, and that you can take care of your safety, you may have decided that you will travel solo independently.

Here are my suggestions:

• Make a budget . Know how much you can spend so that you plan your transportation and accommodation, the two most expensive aspects of a trip, accordingly. Here's more on creating a budget , along with a handy interactive spreadsheet.
• K now the basics . Before you leave, be sure you understand the visa requirements and spend a few moments to understand the currency exchange. Make sure your passport doesn’t expire for at least three months after your trip ends as some countries have such a minimum for visitors.
• Book your flights/trains.  Yes, you check your passport and visa needs first and then book your flights. You don't want to get ahead of yourself, put the money out for a flight and discover later that you have to pay a fee to have it changed. Also, book your transportation so that you arrive before dusk. Everything looks better in daylight and, if your hotel/hostel isn't to your liking, you'll have time to make changes.
• Book your accommodation. Arriving in a new city, not knowing how it works, and still having to find a place to stay can be stressful, especially when it's your first time traveling solo. Plus, you can end up spending more than you budgeted because you just have to get a place. If you're looking for a hotel, we use and recommend booking.com . Here are a variety of other options: Best Accommodation for Solo Travelers: The Choice is Yours .
• Study a map. Maps provide a bird’s-eye view of a new destination. They give you a sense of distance between places and, therefore, what’s possible to do in a day. You’ll also get a sense of where the areas are that you want to avoid for safety reasons.
• Add important numbers to your phone. Research useful apps for your phone and download them when you have free Wi-Fi. While you may not want to stay connected with home as you travel, important numbers should be in your phone before you leave. Get the front desk staff at your accommodation to help you add important local numbers to your phone such as the one for your hotel or hostel.
• Pack light so you can manage your own things. One carry-on sized bag and a daypack or large purse should do it. Here's how to pack light . A reader recently provided an excellent reason for this from their own experience: “I used the info on your blog about traveling with only carry-on and a small wardrobe when I traveled solo to Peru. Having no checked bag saved me from missing a connecting flight in the Lima airport.”
• Arrive at the airport, train, or bus station early. Whether it’s traffic congestion or a massive lineup at the airport, many things can slow you down when trying to catch a flight.
• Don’t plan much for your first day. Take the time to settle in and get to know the city and how it works. Do people line up for the bus? What’s the street food like and where are the busiest stands? What’s within walking distance of your lodging? Take it slow and learn.

Tips from Seasoned Solo Travelers

Over on the Solo Travel Society on Facebook, there are many experienced solo travelers as well as people who are new to traveling alone. I asked those experienced travelers what tips they would offer a solo travel newbie and here's what they had to say.

• Annalie   Carry a game with you, like a backgammon set, chess, a pack of cards. People all over the world can become friends over a simple game!
• Scott   Leave the third pair of socks and the fourth t-shirt at home. Pack more smiles than you think you'll need, and more patience. Take all the expectations out of your pack and leave 'em at home.
• Pamela   Go to the market while you are traveling. The experience will shed light on cultural, culinary, agricultural, linguistic, and family composition differences. People are always willing to teach you something new and befriend a stranger with a wealth of information. My first experience of this was in Aruba. I saw very little at the market that I was familiar with, but I came out with knowledge and friends.
• Tony   Join free walking tours whenever you can! It's great for getting to know the city, learning its history, and meeting other backpackers.
• Laurie   When you travel solo for the first time–or any time, for that matter–spend Day One at your new destination getting oriented: stop at the local chamber of commerce for a free map and suggestions for must-see points of interest; if you ride, rent a bicycle, you'll cover a lot more ground and still be able to see things up close and personal; chat with storekeepers, cab drivers, and servers and ask them their thoughts about their mayor, their favorite place to eat and drink, changes they've seen in the area over the years, and where they would take out-of-town visitors. Spend the rest of your time following up on their suggestions and return to let them know how you fared.
• Toni   Give yourself the gift of strangers: ask questions, share impressions, get directions. Use Facebook or Twitter to friend or follow for ongoing exchange and learning.
• Sam   Make sure (wherever possible) that you arrive at your next destination during daylight hours. When you have to find your way from the airport or train station to your accommodation it is much less nerve-racking to do this during the day when you can see where you are going and there are lots of people around and shops open to ask for directions. Once you get to your accommodation you then still have some time up your sleeve to get your bearings, have a look around, and plan where you will start exploring the next day. Plus, if you are staying at a hostel it is good to arrive before people are making dinner or having afternoon drinks as this is one of the best times to get a feel for the place and meet new people.
• Tracey   Take the time to observe how people interact and how things work. While sitting at a sidewalk cafe, on a park bench, or just killing time standing in a lineup, I love to watch locals going about their day. If you pay attention to the little things, you can learn a lot: how to use public transit (and how to conduct yourself on it), whether to pay your bill at your table or at the counter, whether people are expected to line up in an orderly fashion or just jump in where you can, how to tip, or how to hail a cab. I find this particularly useful in a place where I don't speak the language.

Stories About First Solo Trips

What is first time solo travel really like? Well, that depends a bit on you, but here are a few descriptions by readers of Solo Traveler.

• Deborah I was a late bloomer as far as travel goes. I took my first solo trip to Nassau, Bahamas when I was 34. I was nervous at first, but I got there and made so many travel friends. I had a glorious time. I haven’t stopped traveling yet and I’ll be 64 soon. I'm planning another big trip around the world. I'm retired now and will live on the “road” until I decide to come back.
• Massy On my first solo trip I went to Japan. I am an introverted person and I get very self-conscious about myself (seriously). On January 1, 2013 I posted on my Facebook page the “2013 mission to Japan.” On my birthday in July 2013, I bought a ticket as a gift for myself. I got a lot of questions from friends because no one really went solo. I made it to Tokyo, Osaka, and Kyoto. It was the most worthwhile and enjoyable experience. It was fascinating to see how communication clashes and cultural differences bring people together. It was just an amazing journey. I learned so much. I met new people. What a journey! It’s addictive.
• MG I went to Puerto Vallarta and I was depressed. Then I met new friends at the hotel. I didn’t expect to end my vacation having so much fun. This is one good thing about traveling solo. You get to meet new friends that you wouldn’t have if you were in a group.
• Leslie I had just gotten my professional designation, which took 7 years of exams (post-college) and I wanted to do something big to celebrate. I love to travel, but several of my friends said they couldn’t get the time off or couldn’t afford to go somewhere too far away. I finally decided I shouldn’t be held back just because no one could travel with me, so I booked a camping safari in Tanzania! I love animals and an African safari had always been one of my dreams. Surprisingly, I wasn’t that scared to get on a plane and fly halfway around the world by myself (and to a Third World country, no less). It was exciting! I learned that I’m much more self-sufficient than I thought and that traveling alone can be fun and very rewarding. Now that I know I can travel alone and be just fine, I feel like the possibilities are endless!
• Zola My first earned vacation out of college I booked a week in Mexico. I loved going on an adventure by myself. I learned a few lessons from first time solo travel that have been useful for my other solo trips I have taken to Bali, Egypt, and Thailand.

If you're looking for even more tips, don't miss The Ultimate Solo Travel Guide: Travel Alone & Love It .

Enjoy your first solo trip!

Sharing is caring!

Publisher Janice: info @ solotravelerworld.com

Editor Tracey: tracey @ solotravelerworld.com

Sales Simon: simon @ solotravelerworld.com

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Got Solo Travel Anxiety? 5 Tips on How to Overcome It [2024]

Feeling solo travel anxiety about traveling alone as a woman?

Well then, you’re in the right place to learn how to deal with travel anxiety, using tips, tricks and mindset hacks I’ve personally used throughout my years of solo female travel. Right off the bat, I want to start this conversion with these two very important facts:

1. Your feelings of solo travel fear and pre-travel anxiety are normal and valid.

How do I know? 👋 I’m Shelley , and I have living in and doing solo travel in Mexico since April 2018! As a longtime solo female traveler, I’m going to let you in on one more little secret:

2. Even veteran solo travelers ( like me! ) get solo travel anxiety from time to time.

The only difference is that those who have traveled alone before have learned how to work with those feelings, rather than let them overtake us. That skill, like most skills, comes with practice. In short, if you’re anxious about solo travel, you should be; you’ve never done it. You’re about to step into the unknown, and the unknown is anxiety-including — though it’s also exciting , it just depends on how you name your emotions. Sound deep ? We’ll dissect and unpack all of that in this article, don’t worry. 

For now, let’s look at five effective ways to transcend some of the most common pre-travel anxiety triggers, starting with solo female travel safety.

HOW TO get over SOLO TRAVEL ANXIETY

1. is solo travel as a woman safe, safety is a feeling — not a fact.

If being safe vs. unsafe is based on the probability of something terrible happening to you, then yes, you are unsafe absolutely everywhere on the planet — even in your own home.

Based on this, the best solo travel tip out there is to remain hyper aware of our surroundings when traveling. If something feels off, or sketchy, or unsafe, LEAVE . Don’t question it. If someone is giving off creepy vibes, get away from them ASAP; don’t worry about a kind or politically correct exit, just get away.

RELATED ARTICLE ✈️ Scared to Travel Alone? 10 Tips on How to Embrace Solo Travel

I feel that 99% of all “bad” stories I’ve heard from fellow solo female travelers came because they questioned their own intuition. Remember: Safety is a feeling, not a fact. If you feel unsafe, you are unsafe.

If you’re looking for ways on how to get over travel anxiety about safety, consider not looking for the answer to this question externally via news sites and statistics. Rather, turn your attention inward, and start to listen to your intuition.

Now, some places are safer than others, that’s for sure. However, as someone who’s done quite a bit of Mexico solo travel , I know there’s a lot to be said for intuition. Before visiting Mexico, I was repeatedly warned that it’s unsafe for women, but after three years and 14 states visited, I haven’t felt unsafe once.

RELATED ARTICLE ✈️ 111 Solo Travel Quotes About Traveling Alone that Will Inspire You

Use your intuition when traveling alone

One of the ways I stayed safe as a solo female traveler is by trusting my intuition completely. If I felt an off, strange or bad feeling about anything, that thing was a no . No, as in No further questions, your honor — not a No as in Let me make sure my bad feeling really does lead to something bad.

Now, I had urges to question myself. This was not an easy mindset shift since conventional “wisdom” tells us to value facts over feelings… But, the fact remains that safety is a feeling, not a fact, and your feelings are your best gauge of safety.

My reality is that I feel as safe in Mexico as I did when I lived in South Florida. Now, statistics will tell me Mexico is not among the best places for solo travelers, nor is it one of the safest places for female travelers; however, I can assure you that I do in fact feel quite safe in Mexico.

So who’s right? My feeling of safety, or the statistic 🤔

Smart Traveler Enrollment Program (STEP)

Before traveling, take a few minutes to enroll in the FREE STEP Program before your trip. The Smart Traveler Enrollment Program, or STEP, allows U.S. citizens traveling abroad to document your trip with the nearest U.S. Embassy or Consulate in the country you’re headed. 

After you’ve registered, the U.S. Embassy or Consulate can contact you in the event of an emergency, including natural disasters, civil unrest, etc. STEP can also put you in touch with your family and friends back home in the event of an emergency while abroad.

Solo travel safety items

While the vast majority of solo travelers are safe overall, that’s not to say travel safety is a guarantee for anyone. Whether you’re a solo female traveler, traveling in a couple or a group, travelers are always easier targets, especially for petty theft like pickpocketing.

For this reason, consider the travel safety items below, including an anti-theft purse , anti-theft backpack , and hidden picket security scarf . Some solo women traveling also wear a fake wedding ring , and bring a door stopper with sound alarm .

Mexico Solo Travel: 20 SAFE Destinations for Female Travelers (According to Solo Female Travelers Who Have Actually Been to Them!)

Is solo travel in Mexico safe?

The majority of my solo travels have been in Mexico — and as you might imagine, I get the “Is Mexico safe for solo female travel?” question a lot. I always say that if I had a peso for every time someone asked me about Mexico solo travel safety, I could retire 🤣

After years of time spent traveling to half the states in Mexico — a country perceived as incredibly unsafe by the U.S. mainstream media — I do understand where the question comes from. Truth be told, I felt a little scared of Mexico before I got to know the country.

However, my perspective on safety, and why I believe I stayed safe while traveling Mexico solo, was that I took 100% responsibility for my own safety, since really, no one place on earth is 100% safe, if you really think about it.

HOW TO get over TRAVEL ANXIETY

2. what if i get homesick or feel lonely.

Here’s the deal: You probably will get homesick at least once. There, now you know!

You’re leaving your home, after all, so your probability of homesickness has shot through the roof. When you leave your home, you kinda sign up for homesickness, since you can’t really feel homesick at home.

The key here is not to hope you don’t feel homesick, but rather, to know how to deal with this very normal feeling when you feel it.

We humans, often to our own detriment, tend to long for what we don’t have. In the case of being homesick during travel, you’re longing to be home because you don’t have it in that moment. However, when you were home, you were longing what you didn’t have — travel .

In fact, you wanted what you didn’t have (travel) so much so that you planned a trip, took time off work, booked a ticket, and traveled there! By this same exact logic, once traveling, you should also at some point, expect to long for the thing you now don’t have — your home .

RELATED ARTICLE ✈️ How to Travel Alone for the First Time: 10 Useful Tips

Realize feeling homesick & lonely are normal

Now that you know you’ll likely feel homesick or even lonely during travel at some point, how do you work with these feelings and not let them turn into full-fledged vacation anxiety?

Easy: Be kind to your feelings, and to yourself.

If (or when) loneliness and homesickness show up, accept them as simply a feeling you’re feeling — and not the end of the world. Remind yourself that homesickness isn’t a dragon you have to slay. It’s a fleeting thought that popped into your head, and will soon leave, if you just feel it and let it be on its merry way.

I did a 10 day silent meditation retreat on the coast of Oaxaca, Mexico, and one of the things I learned by not speaking and only listening — was just how many thoughts we have per day.

💡 Get this: According to a 2020 Queen’s University study, we have more than 6,000 thoughts each day. 

Want to know which thoughts pass on the quickest? The ones I didn’t attach to, the ones I didn’t assign a negative name to, and the ones I didn’t judge myself poorly for thinking. Almost as if by magic, those thoughts passed quickly, and a new one showed up.

how to overcome solo travel anxiety

3. what if i lose my phone or passport.

You might in fact lose your phone or your passport, or both. There’s really no way around this fact, so best to be honest with yourself. You simply might, because losing things happens to us all from time to time, both during travel and while at home (sometimes, even in your home 🤣).

It’s great you’re thinking about this before it happens, because that means you’ll be prepared, as much as you can, if it does. Long before you even travel, and before your traveling anxiety has a chance to kick in, is actually the best time to prepare for the worst.

If you lose your phone

One thing I try to remember to do while traveling is a PKW check. I stole this acronym from an episode of the show Broad City, where Lincoln tells Ilana to make sure she has her PKW , or phone-keys-wallet, before she leaves the house.

When I’m leaving Place A for Place B, I do my PKW check. This way, if I ever arrive at a Place B, and I’m missing one of these things, I know they are likely back at Place A. While PKW isn’t a guarantee you won’t lose your phone, keys or wallet, regularly making sure you have them will certainly help.

“One of the great things about travel is you find out how many good, kind people there are.” ~ Edith Wharton

If you do in fact lose your phone, you have to believe you’re resourceful enough to figure out a solution. This statement might seem vague, but there’s no way to know how you’ll find a solution until the problem happens, because your circumstance when it happens will determine how you’ll handle it.

Think about it: By this point in your trip, you could have made a travel BFF, or become buddies with your neighbor or the barista at the coffee shop downstairs — and all of these people will likely go out of their way to help you. Besides them, your hotel or hostel staff, or Airbnb host can assist also.

If you lose your passport

The U.S. State Department says more than 300,000 American passports are lost or stolen each year, so while annoying, a lost passport is not the end of the world. To be honest, this probably sucks a lot less than a lost phone. Head to the U.S. government’s website for more info on the complete lost or stolen passport procedure, and check out the tips below. The three items below are some preparatory measures they recommend you take before you travel abroad, to expedite you getting your new passport.

• Make a color photocopy of your passport, and bring it with you when you travel.
• Snap a clearly-visible photo of pages 1-2 of your passport.
• Bring two extra passport photos with you when you travel. You will need the official photos in the correct specs, which you can get in most Walgreens for about $10USD.

💡 Solo Travel Tip: Keep your actual passport separate from the photocopy and extra photos when you’re traveling, as you definitely don’t want to lose everything at the same time!

Contacting the U.S. Consulate or Embassy

With the color photocopy, photos of your passport, and two passport photos in hand, the nearest U.S. Consulate or Embassy will assist you in getting your new passport so you can return to the U.S. In fact, with all that ready to go, you’re much more prepared than the average traveler.

Get peace of mind with Travel Insurance

Want to put your mind all the way at ease about a lost passport or phone? Just as you insure your car, home and body, you can also get solo travel insurance for your trip.

World Nomads travel insurance has plans that cover a lost phone, luggage, bodily injury, getting sick, etc.

4. How will I meet people as a shy introvert?

Myth: solo travel is only for extroverts.

Hello, fellow introvert! I have taken the Myers-Briggs Personality Test at least 25 times (don’t @ me; I love a good personality quiz), and have always come up as an INTJ — the “I” result in this test meaning introvert.

For me, this “solo travel is only for extroverts” myth is my absolute favorite to bust, because from my experience, it’s been just the opposite. Here’s the thing about solo travel that I’ve found after years of traveling alone: The vast majority of other solo female travelers I’ve met have been introverts.

Reality: introverts make better solo travelers

Really, both introverts and extroverts make perfectly fine solo travelers, however from my. experience, extroverts represent the minority demographic of solo travelers.

Extroverts being extroverted, tend to have a large enough circle of friends and acquaintances around them to find a travel buddy. This is great because the sheer amount of time you’ll spend alone while solo traveling really only even appeals to an introvert anyway.

3 Ways to make friends while traveling

Now that we know introverts most certainly can travel solo — how does one come out of one’s introverted shell and meet others? Here are just four of the many ways you can meet people while traveling.

1. Group TOurs: Travel Solo with a group!

One of the easiest ways I’ve met people is through group tours. They both provide a chance to see sites with others, which can be safer, depending on the country and site you’re visiting, and an easy way to meet people.

You can book tours in advance with Get Your Guide or Viator , or if this is your first solo trip, maybe a fully planned solo trip would make more sense. For those, head to G Adventures or Contiki , two great companies offering some of the best solo travel vacations.

2. Sit at the bar, or go to a bar

Bars are easy places to meet people, but you could also go to a restaurant or coffee shop and sit at the bar, rather than a private table. If there’s one thing I learned by sitting at a bar solo, you never stay solo for long. In fact, it’s almost harder to stay alone for long when you go out to eat alone and sit at the bar.

If you do opt for a table, consider one outside. This not only helps keep you occupied because you can people-watch, but signals to a passerby that it’s cool to say hi and chat you up.

RELATED ARTICLE 🍷🍽 Eating Alone While Traveling: How to Overcome Your Fear

3. Pre-travel online networking

You might also consider joining some Facebook groups expats in the city or country you’re headed to. Another great online meeting place is meetup.com . If you’re into any niche hobbies or activities, for example acro yoga, see if there’s an acro yoga meetup or acro yoga studio where you’re headed.

💡 Solo Travel Tip: Do some internet networking in Facebook groups and travel forums before you even take your trip! Even if you don’t meet up with anyone, you can get great tips from locals this way.

Practice approaching strangers

What if you aren’t comfortable approaching strangers?  I get it. Truthfully, I don’t think anyone is all that comfortable approaching a stranger. They could blow us off, or not want to talk to us, or something worse, and rejection sucks.

However, the only way to get comfortable with something is to practice doing it. Whether it be baking sourdough bread, painting floral landscapes, or doing a headstand in yoga, if there was a way to get good at something besides by practicing, we’d all be that instead of practicing.

Since there’s not, we must practice to make perfect (or at least easier and more comfortable).

Who should I approach?

The point I already mentioned about trusting your intuition is going to also come in handy for meeting people. Strangers will tell you if they want to be approached, or not , by their body language and overall vibe. Below are three demographics who might be good people to chat up:

RELATED ARTICLE 📸 6 Epic Solo Travel Photography Tips + 5 FREE Presets

1. People taking selfies

One way I’ve met people is by finding someone who’s taking a selfie, and offering to get a photo for them. About 99.9% of the time, they will offer to reciprocate and take my photo, which leads naturally into a conversation.

This is also a great way to be in some of your solo travel photos , and help a stranger be in theirs. Win-Win!

2. fellow solo travelers

If you see another solo person in a museum, at a famous site, popular attraction, or other places frequented by travelers, there’s a good chance they are a fellow solo traveler. Much like you, this other solo traveler is likely wanting to connect.

3. People who seem approachable

Someone who’s into the idea of chatting with a stranger is curiously looking around, they make eye contact, they smile; those are your people. Anyone with headphones on and their nose in a book, probably isn’t looking to chat.

Recall in Tip #3 the suggestion to opt for an outdoor table while solo dining? Well, there’s a method to my madness! Sitting at an outdoor table nonverbally signals you’re someone who’s approachable, versus the person at the dimly-lit table in the back corner of the cafe who clearly wants to be left alone.

5. What if [insert your worst case scenario] happens?

When we don’t have a mental picture of how things will look or play out, we often tend to assume the worst. Psychologists call this catastrophizing , and it actually does serve a purpose — it helps keep you alive. Since you’re new to solo travel and you don’t have a mental picture of it, you might be doing this.

catastrophizing: to view or talk about (an event or situation) as worse than it actually is, or as if it were a catastrophe

From an evolutionary standpoint, assuming the worst outcome keeps you alive, because you essentially avoid anything even remotely dangerous. Now, being alive physically and actually enjoying your life are two very different things, which is why it makes sense not to think in catastrophizing terms so often.

Besides the fact that always assuming the worst case scenario sucks the fun right out of life, it’s also actually false. Take a moment right now and vividly recall the absolute worst case scenario from your past…

• Did you survive it? I’ll assume you did.
• Did you know how you’d cope with it before it happened? Probably not.
• Did you believe you could have coped with it before it happened? Also probably not.

However, if you’re reading this, one thing is certain, you did cope with it!

Now, that doesn’t mean you wanted to cope with your worst case scenario, or that coping with it was amazing; it only means you coped and it didn’t kill you. Catastrophizing and worst-case-scenario thinking tell us what we don’t want to happen; they do not, however, tell us what we’re incapable of dealing with.

The thing is — you will be able to cope with your worst case scenario — regardless of what your worst case scenario might be. As author Marie Forleo wisely says in her book of the same title, “ Everything is Figureoutable .”

How to deal with your worst case scenario

The thing with a worst case scenario is, it’s hard to formulate a sound plan for it before it happens. You can’t know how you’re going to deal with said situation, until you’re in it.

Why not? Well, you don’t have all the facts of this particular worst case scenario circumstance — because it hasn’t happened. The way you cope during a worst case scenario will depend on info you don’t yet have, and here’s an example to illustrate that.

Let’s assume losing your phone is your worst case scenario:

…Imagine you meet someone in a museum, you fell in love at first sight, and you’ve been inseparable during this entire solo trip. On your third blissful day together, you lose your phone in a park. Well, this person is going to make sure you’re OK, likely going above and beyond to make sure you’re safely on your way to getting a new phone. Besides that, you might be so in love that a lost cell phone actually seems insignificant.

This now-love of yours, who you never planned to meet, will be a game changer in your lost phone scenario. If you had imagined your worst case scenario lost phone before meeting them, the way you imagined handling it happening would be different.

Random acts of physical violence

If your worst case scenario is violence or physical harm, that is of course, a different story than a cell phone. A random event, like physical assault from a stranger, is beyond awful, and I hope it never happens to any woman for the rest of time.

There is no way to plan for something like that, though. In fact, that could happen anywhere; it’s random and your chances of it happening don’t increase while traveling solo as a woman. In fact, according to a 2018 study by Glasgow University, more than 90% of rape and sexual assault victims knew their attacker.

However, if the prospect of this type of random physical violence gives you so much anxiety about traveling that you can’t get past thinking it will happen to you — that is valid. In this case, respect that feeling and forego solo travel, or at least wait to do so until you’re comfortable.

Making personal safety your #1 priority

As previously mentioned, I believe my own safety is 100% my responsibility. I don’t ever assume anyone’s busy thinking about my safety; I assume, rather, they are thinking about their own. For me, making my own safety a priority came down to these two things:

• Avoid Risky Situations: I always tried to mitigate risk as much as possible. This included not walking home alone at night, opting for Uber over public transportation, being aware of all my surroundings, and of course, listening to my intuition.

• Listen to Your Intuition: When my intuition told me to avoid a certain street, or bar, or even a person, I did. If my intuition said, “Something feels off about this person,” I got away from them. When my intuition told me whatever, I listened.

The #1 Reason to listen to your intuition: It’s always right!

After years of solo travel, and meeting many other solo female travelers, I heard stories like this way too many times — “ I had a bad feeling, but I did it anyway, and then, [the bad thing] happened. ” I’m sure you’ve heard stories like this, or even lived out this same scenario.

The silver lining? Your intuition is always talking to you — all you have to do now, is start listening and following its good advice. I believe listening to your intuition will do wonders for calming your overall pre travel anxiety symptoms; like it has done for mine.

Final thoughts: Solo female travel FAQs

Is solo travel worth it.

As a longtime solo female traveler myself, I’m clearly biased. Having said that, HELL YES solo travel is 1000%. worth it.

I credit solo female travel with changing my life so much that I made a solo female travel blog and podcast to help inspire other women. While I don’t have any idea how you’ll personally end up feeling about solo travel, I know that if you’ve read this far, it seems you owe it to yourself to find out.

Here’s why I travel alone

On nearly all of my solo travel podcast episodes , I have said these very words: Solo travel is the quickest form of therapy.

As someone who did about 1.5 years of in-office therapy with an amazing woman who helped me in countless ways, I learned more in a week of solo travel than I learned in 1.5 years in therapy! We humans learn quickest by doing, not by talking about doing.

Is solo travel lonely?

Yes, solo travel can be, and quite frankly, sometimes will be lonely. Now that that’s out of the way, it may clear up some mental space to be OK with the very normal human emotion called loneliness. Since this is such a normal part of the human experience, you can feel lonely in a crowd or even in a relationship.

This brings up this relevant point: Being alone is not the same as being lonely. Just because you’re traveling alone, doesn’t mean you constantly feel lonely; for many women, it’s the exact opposite. If everyone felt constantly lonely on solo trips, we’d stop spending our hard earned money on them!

Is it weird to travel alone?

It seems solo travel for women is only weird for those who have never done it. For women who have traveled solo, we know it’s empowering, liberating, exciting, and so much more. If you truly want to take your first trip alone as a woman, ask someone who’s done it — and avoid the advice of those who haven’t.

How to overcome first time solo travel anxiety, according to the experts

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Travellers share a piece of wisdom or advice they've learned on the road, solo. Photo / Unsplash

Overwhelmed, Tasmin Waby locked herself inside a toilet cubicle. She was 21 and on her first solo trip to New York City . But when her fear over-rode her ability to process information, she couldn’t figure out how to catch the right subway.

“I had a little cry until I pulled it together,” recalls the travel writer, who now frequently travels for work.

Waby’s story is a reminder that solo travellers aren’t born — they’re made when they’re brave enough to face uncertainty head-on. For me, my “crying-in-the-cubicle” moment happened the first time I requested a table for one at an upscale restaurant. I was convinced that everyone was staring at me. Hundreds of solo meals later, I now know that no one cares.

From airline attendants to sales reps, business travellers are the original solo travellers. We don’t necessarily travel alone by choice, but rather because it’s part of the job description. Here’s the advice professional travellers wish they’d been given before they started on their own solo travel journeys.

Create an itinerary for your first few days.

Having a solid plan of attack before you land at your destination can help to give you a sense of purpose. “Keeping busy will keep your spirits up and self-doubts at bay,” says Waby.

Ben Whatman, an inflight service manager and flight attendant trainer for Air New Zealand , agrees.

“Planning takes the apprehension out of travel,” says Whatman, who says he used to feel incredibly nervous about using public transport in foreign cities. Now, he uses Google Maps to aid him in both planning and executing his journeys, which includes details such as the platforms, lines and even exit doors to use. “Don’t panic if you get on the wrong train, get off at the next station — breathe and try again,” he says.

Guidebooks, TripAdvisor, and blogs aren’t the only reputable sources of information about your destination, says Mark Buckley, a vice-president of sales for an American software company, who travels as many as 70 days a year for work.

“There’s so much good stuff available on YouTube, where you can see in advance what people think are great places to visit,” says Buckley.

Flavia, a flight attendant, also suggests tagging where you’d like to visit on Google Maps before you land.

“Even if I don’t end up going to every spot, I’ll have a sense of what areas of the city are worth strolling along,” she says. To orient yourself, she also recommends taking advantage of city walking tours , which are often free or low cost. “They’re great at giving you a general layout of your destination — plus helpful tips and cool facts,” she says.

Develop a travel routine

More than one hiker that I’ve spoken with reports that listening to music or podcasts when they’re on the trail gives them a sense of normality and helps them forget they’re somewhere foreign or uncomfortable.

Basic routines can help to do the same for solo travellers. Before you set out, try to determine what small act will bring you comfort if homesickness, culture shock or loneliness hit.

For Nettika Berthelot — who spends weeks overseas sourcing homewares and rugs for her online decor shop, Tajmi — it’s as simple as a cup of coffee .

“The first thing I research about a destination is where to get good coffee in the area I’m staying to maintain my morning routine,” says Berthelot. “It helps me feel more grounded in foreign places when I’m alone.”

For Dinh, a Virgin Australia cabin manager who regularly flies between Australia and New Zealand, it’s getting settled into his accommodation .

“I like to do a security sweep and identify exits of the hotel when I’m checking-in and when I get into the room,” he says. “There’s nothing more comfortable than knowing you’re safe and aware of hotel grounds and facilities.”

And for Iris Serbanescu, owner of wmnsWORK — a tourism business accelerator programme for women and non-binary early-stage entrepreneurs — it’s taking a bath to shift her mindset when she arrives in a new place.

“‘Loneliness’ can signify not enjoying being alone, whereas ‘solitude’ can mean you’re enjoying your own company. I really have to lean into ‘solitude,’” explains Serbanescu. “I create a ritual to create even more intentional space with just myself.”

Remember that your holiday is your own

While it doesn’t pay to book a city escape and then spend your entire holiday hiding in your room, what you do on your vacation is your choice. Spend the time how you’d like to; not how you think you’re supposed to.

Liz Carlson, a Lake Hāwea-based content creator who blogs about her solo adventures at YoungAdventuress.com, says that over the years the way she’s travelled has shifted to more “mindful” travel. For her, that often means disconnecting in a nature-based setting rather than checking in to a city hotel with a jam-packed itinerary.

“I pick places where I enjoy being in that place — like a wilderness stay where I can sit somewhere beautiful, be outside and read a book in that space,” she says.

After all, designing a holiday based on your own whims and needs is one of the biggest benefits of travelling alone.

“The first solo trip will bring out mixed emotions, so don’t sweat the small stuff if your plans fall through,” says Dinh. “You’re on a self-discovery trip, so make the most of being your own best friend at times.”

Do you have a question for our solo travel expert? Email [email protected] with “Travelling solo” in the subject line.

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Having Anxiety About Traveling Alone? Here’s How to Overcome It

Solo travel might seem like an intimidating idea at first to the extent that it may trigger anxiety for some people. It doesn’t matter if it’s your first time or if you’re an experienced traveler – we all have our lows. Even I, a frequent solo traveler, get anxious out of the blue from time to time. So, based on my personal experience, I’ve put together this post to help anyone who might be having anxiety about traveling alone. After all, it was once my first time too, and even after 7 years of solo traveling, I still get anxious sometimes.

Disclaimer: I’m referring to typical anxiety, not anxiety disorder. If you believe you have symptoms that hinder your daily functioning, please seek professional help. I’m a fellow solo traveler and not a therapist.

This post may contain affiliate links, which means I will earn a small commission if you purchase through my link at no extra cost to you. Please see  full disclosure  for more information.

Why do some people have anxiety about traveling alone?

#1 safety concerns.

Most people, if not all, will always have their guard up a little extra if they’re traveling alone. Being a solo traveler might make one seem like easier prey and will therefore will one’s safety concerns.

#2 Feeling lonely

A common misconception that would trigger solo travel anxiety for most people, or at least intimidate them, is thinking they might feel lonely just because they’re traveling alone.

#3 Being an introvert

Extroverted travelers might have no problem with socializing and meeting new people on the road, but it’s not the same for introverts. These often feel more stressed out by the idea of solo traveling and mingling with other nomads. Hence, the fear of feeling lonely increases in this case.

#4 Problem-solving

Trouble can happen to anyone anywhere and at any time, but it’s not the same if you were to be alone with no one around to help solve the problem. And this is another reason some people may be reluctant to travel alone, fearing they might not be able to make it on their own.

#5 The overwhelming responsibility

Fixing things that go down south is not the only responsibility a solo traveler often worries about. The logistical hassle and all the planning can be a big deal to many people and often very overwhelming.

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Overcoming anxiety about traveling alone – 8 Helpful Tips

#1 accept that it’s completely natural.

It’s important to understand that it’s completely natural to have anxiety about traveling alone, especially if it’s your first solo trip ever. The first step to overcoming this anxiety is to acknowledge that whatever you’re feeling is valid.

#2 Shift your mindset

I’m a hardcore believer in the motto “MINDSET IS KEY” and it definitely applies here too. Being alone does not necessarily mean you’ll be lonely. In fact, traveling alone allows you to be open to meeting new people and socializing more than if you were to be traveling with a friend.

Relevant Read: How to Beat Solo Travel Boredom

#3 choose your first travel destination wisely.

I don’t like to believe that there are destinations that are safer than the others. Sure, statistics and crime rates back this up, but the media also exaggerates stereotypes and sometimes spreads false news. Not to mention that during my travels, I’ve experienced unsafe situations in destinations that are thought to be “the safest” and vice versa. Bad things can happen anywhere in the world and anytime, so safety isn’t really your indicator for a good destination here. There are, however, some destinations that are easier to experience as a solo traveler. So, here are some points to consider when choosing your travel destination for your first solo trip:

• You can opt for a local destination where you’re familiar with the language and culture.
• If you choose to travel abroad, you could pick a country where you speak its language fluently or share cultural similarities with.
• You can travel to a country where you have local friends.
• If you’re a solo female traveler, you can also choose to join a women-only travel group.

#4 Take safety precautions

Speaking of safety, it’s important to take the required precautions whether or not you’re anxious. After all, personal safety should be the number one priority of any traveler – be it a solo traveler or not.

Relevant Read: 10+ Tested Safety Tips for Female Solo Travel Newbies

#5 do your research and be prepared.

Upon choosing your travel destination, it’s important to do enough research about it to be well prepared for your big adventure. Check out what travel bloggers have to say – look up their tips, destination guides, and even itineraries for inspiration. You also want to read reviews on TripAdvisor or any booking platform. Besides the simple Google search, a really good place to start your research is Pinterest. You could even create a Pinterest board to pin all your findings regarding your trip, and you could also do the same on Instagram and create a folder to save any useful posts.

#6 Plan your itinerary in advance

Once you’ve gathered enough information to plan a trip, it’s time to put an itinerary together. Having an idea of how your days will be like before actually going on the trip will make you feel more at ease. Of course, it’s always good to leave room for spontaneity and you shouldn’t expect every single detail to go according to plan, but having a basic plan is comforting to go back to.

#7 Practice mindfulness

If you ever feel anxious, I’ve found mindfulness to be very helpful. Try breathing exercises, meditating, or journaling. It’s good to get used to such practices before your trip so if you do ever need to resort to them while traveling, you wouldn’t feel lost or overwhelmed.

#8 Allow yourself to FEEL your emotions

Don’t force yourself to do anything and allow yourself to feel all the emotions you’re experiencing. It’s not the end of the world if you decide to waste an entire morning laying in bed, eating cupcakes, and binge-watching Bojack Horseman. Yes, guilty of doing so!

My point is, that if you feel like absolute crap, allow yourself to feel it all. After you take it all in, you’ll find yourself getting out of bed on your own because you feel like it not because you have to.

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Solo Travel Tips for Introverts

If your anxiety is triggered by being introverted by nature, don’t fret! Here are some tips that should help you on your first solo trip:

• Learn to enjoy your own company first.
• Don’t force yourself to initiate interactions with strangers if you don’t feel ready yet.
• Consider joining group tours or group activities.
• Make a list of potential ice-breakers before your trip.
• Stay in a hostel .
• Push your boundaries but one step at a time.
• Get comfortable with short-term interactions like asking for directions.
• Be open and don’t block interactions coming your way.

Don’t Forget Your Travel Insurance!

Travel (solo or not) isn’t always rainbows and butterflies – things might go down south sometimes. You might fall ill or lose your luggage, and that’s when you’ll thank me for having your back covered with travel insurance.

SafetyWing offers different travel insurance packages, tailored to your needs, but their Nomad Insurance is my favorite option.

This travel medical insurance is perfect for frequent travelers. It covers lost checked luggage, travel delay, doctors, hospitals, and more. It even covers the COVID-19 emergency quarantine period if deemed necessary by a physician.

GET INSURED NOW – Nomad Insurance

Booking a trip soon here are some useful travel resources:.

• Book your flight with Skyscanner , Kiwi , CheapOair , or WayAway .
• Book your hostel with Hostelworld .
• Book your hotel with Booking.com or Agoda .
• Get your travel insurance with SafetyWing .
• Hire a car with Skyscanner , Discover Cars , Rentalcars , or AutoEurope .
• Book your tours with Viator or Klook .
• Download an eSIM from Airalo .
• Check out my trip planning tools for more travel resources.

Sharing is caring!

You might also like:

• How to Make Travel Friends As a Solo Globetrotter
• A Beginners Guide to Traveling Alone for the First Time
• How to Beat Solo Travel Boredom
• Going to a Music Festival Alone – How to Make Friends, Stay Safe, & Have a Great Time

Meanwhile, if you like my content and would like to see more of it, subscribe to my newsletter  here .

Nadine is an Egyptian curly-head who decided to quit the norm because it just doesn’t suit her. She ditched her 9-5 as a magazine editor to pursue her dream of becoming a full-time digital nomad and to inspire aspiring travelers to embark on their own solo adventures.

3 thoughts on “ Having Anxiety About Traveling Alone? Here’s How to Overcome It ”

I can remember very well how I felt before my first solo trip 5 years ago. I was soooo nervous and didn’t feel good at all. At that time, I also suffered from panic attacks so it was a real challenge for me. But I totally enjoyed my trip and was so proud afterward. It’s an amazing experience. Great post and helpful tips! Thanks for sharing Nadine 🙂

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Making solo travel easier.

• Traveling Alone With Anxiety

Feeling anxiety about travelling solo? This article covers my tips on traveling alone with anxiety before and during your travels.

The thought of travelling solo may conjure up excitement, fear and some anxiety. Even if you don’t suffer from anxiety, it’s natural to have travel anxiety before going away. It can be a really weird feeling – a mix of excitement and nerves at the same time. You're taking yourself out of your comfort zone so it can create some panic.

The important thing to remember is that you are not alone. Travel anxiety is actually more common than you may think. 

Thoughts of whether you’ll meet anyone or can cope by yourself can make you panic before you even book your flight. But don’t let travel anxiety put you off going and having the most amazing experience.

I have been to 147 countries (115 of these solo) and I still experience some anxiety when I’m on the road. My anxiety tends to get worse when I’m overtired and I now know the triggers and how to deal with it. In my experience the reality of everything is never as bad as we imagine it to be. It is just our body’s way of protecting us by trying to stop us going into the unknown.

Here are my tips for dealing with anxiety when you travel. You'll find a free meditation at the bottom of this page to help too:

Travel Anxiety Before You Book

1. Write down what is causing the anxiety – is it the thought of not meeting anyone, of not being able to cope by yourself, maybe it’s social anxiety and the thought of walking into a room full of strangers fills you with anxiety. Then write down the worse that can happen to see that it’s not actually that bad.

2. It can sometimes be overwhelming at the thought of everything. Break your trip down into smaller steps: getting to the airpot, first flight, accommodation, next flight, transfer, hostel. 

3. Plan as much as you can before. Know where you need to go, how to get there, what currency you need etc. Cover every detail so that you don’t have anything to worry about it. Leave yourself enough time too. That eliminates so much anxiety.

4. Find someone else in Facebook groups or forums who has been there and ask them how it is for added comfort.

5. If you are volunteering or joining a placement, organisations will usually look after you and arrange group inductions and activities. Or ask the organisation to put you in touch with someone already there.

Overcome Travel Anxiety on Your Trip

1. Picture the end result to remind yourself why you are doing this. Visualise yourself laying on the beach that you've been saving up for and keep that as your ‘happy place.'

2. Congratulate yourself with each step you take. Tell yourself you’re doing really well and how amazing you are. Take it step by step.

3. Don’t get travel fatigued . Sometimes we feel as though we should be doing and seeing everything especially if our trip is short. Allow yourself enough rest and build rest days into your itinerary. If you take an overnight train or bus, stay still for a couple of days to recuperate. 

3. Avoid sugary drinks, caffeine and junk food which can make it worse. We are what we eat may sound like a cliche but it's true. Watch what you are putting into your body and avoid alcohol if you are having an anxious day. 

4. Meditate and breathe deeply. If you find it challenging to meditate or have never done it before there are plenty of anxiety meditations on Youtube to help guide you.

5. When the mind starts going on overload – go for a walk. Just changing the energy within your body can help. Within a few minutes you’ll be surprised at how much better you feel as you take the action.

6. Say positive affirmations and replace any negative thoughts with positive ones. 

7. Keep a travel journal to write in. This really helps if you haven't spoken to anyone in a few days. Just getting it out of your head onto paper can give the negative thoughts an outlet to help dissipate them. 

8. Get yourself into nature whether it's by a beach or in a nearby park. Sit on a bench and observe everything around you, listening to the sound of the waves or the birds singing. 

9. I am a fan of Emotional Freedom Technique (EFT). Just by tapping certain meridian points on my body can dissolve my anxious thoughts and unlock any fears I have surrounding it. It's really simple to do and so effective. If you've never heard of it, here's a video on how to do it.   

Flight Anxiety

Flying on a plane can cause anxiety as you not in control in the plane. Your anxiety may be more of a fear of flying .   If you get anxiety before flying (like me), here are my tips for coping on a plane:

1. Think about things that you are in control of instead of not being able to control the plane. Bringing back control allows your mind to choose your reaction rather than allowing your body and mind to choose it for you.

2. Wear loose fitted clothes i.e. leggings instead of jeans and wear shoes that you can slip off to make yourself more comfortable. 

3. Get up and walk around if it gets too much. Go to the plane toilets and splash some water on your face, neck and wrists.

4. Stay as cool as you can – direct the airflow onto you and turn it up if you need to. 

5. Choose a herbal tea such as peppermint or camomile instead of coffee to feel calmer.  Avoid sugar and sweets if you can. 

6. Take apples or ginger tablets with you if you suffer from travel sickness. Purchase travel sickness tablets before you travel or use seabands which help during turbulence. 

7. Make sure that you get a good night’s sleep before the flight and avoid early morning flights if you can. Being more tired can make you more anxious. Take mints with you and suck a mint whenever you start to panic. 

8. Upload some relaxing music on your iPod or phone or listen to an audiobook or meditation.  Don’t listen or watch anything that will get your heart beat racing. 

9. Sit as close to the front as you can (the back moves more), and choose a window seat.

10. If turbulence gives you anxiety, imagine that you are on a train when it starts rocking.  Look at the air hostesses. If they are not sitting down, it is just normal turbulence. 

11. Read the magazine on take off and landing when you can’t have any electrical devices on. Or learn something such as another language or something from a book to take your mind of what it is feeling.

12. Use tapping techniques (EFT) before boarding. 

13. Think how amazing you are going to feel once you get off and arrive at your exciting destination. 

14. Worse case scenario – ask to hold the person’s hand next to you. 

Remember…

When you're traveling alone with anxiety, remember that any emotion you feel is temporary. Energy goes where you put focus on so shift your focus to the good things about your trip. Do more research and write down what you’re excited about.

Most of all be kind to yourself and listen to your body. If you need to take another day to rest do it. If you feel like staying in and crying, do it. Take it step by step and do whatever you feel you need to do to feel better. Travelling solo takes guts and you're doing it! 

If you are feeling anxious about booking your trip, post in our Facebook community   and reach out in the group if you need help. If you’ve arrived somewhere and are feeling anxious, tell us. With so many members on different time zones, there will always be someone to answer and help. Remember that you’re not alone. Lisa x

Travelling With Social Anxiety

My story…

Not many people know this and it will probably seem like a bit of a shock especially as I travel the world by myself and have now been to 75 countries but I suffer from bouts of social anxiety.

If you haven't heard of it, it's a phobia that makes you feel unable to leave the house and is similar to those of a panic attack ( which I experienced many of in my twenties ) and although I don't believe in labels, this is a recurring symptom for me.

And as I'm writing this, I'm experiencing another bout of it. I'm sat in an apartment that I found on Couchsurfing and have been sitting here alone for the last three hours unable to go out. The longer I sit here, the greater the anxiety of going out is rising. It feels silly as there's no real logical reason why I'm feeling like this but the very thought of opening the door and going outside fills me with dread.

As an introvert with social anxiety, it doesn't happen often but when it does, it's hard to overcome.

The only way for me to combat it is to tell myself it's not a logical fear. It makes me feel as though I can't face the world but I know I have to. When I'm travelling with others, staying in dorms, and being in the company of people I don't even feel it but being alone for a long time seems to trigger the symptoms.

I'm writing this post to try and inspire others who get the symptoms to overcome it too. It does not stop me from travelling and does not hinder my experiences but only because I don't let it. Sometimes the thought of going out is too overwhelming but the worse thing you can do it is give into it. Make plans, arrange to meet someone so you have to leave the house, plan the next part of your trip to take your mind of the anxiety or just open the door and take a few deep breaths to tell yourself that it's okay out there.

For me, surrounding myself with others is the best cure, but it's just getting to them that causes the mind block. If I can travel solo experiencing these symptoms, anyone can. Don't let fears stop you from living your dream. They are only what's in your mind and not real.

So for now, I am going to open the door with a deep breath, and get myself back out into the wide world…soon.

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How To Get The Courage To Take Your First Solo Trip

Nervous to take a trip alone? Here’s how to get the courage to take your first solo trip!

I always loved the idea of traveling solo, but I never thought I’d have the courage to do it.

A few years ago, I had the opportunity to take my first solo trip when a group trip suddenly went sour. I planned a trip to Puerto Rico with two girl friends and their flights were cancelled at the last minute. Needless to say, I was bummed. I had to decide whether I would go on without them or not. I’d never traveled solo and I had no idea where to even start. Ultimately, I wasn’t prepared to take this trip on my own.

Six months later, I decided to take my first solo trip to San Francisco.

Six months after that, I took my first international trip to Costa Rica.

These days, I’ve lost count of how many countries I’ve visited alone.

Despite how much solo travel experience I have now, I still get nervous before every big trip. At the same time, I know that the benefits of traveling solo far outweigh the negatives. The downfalls are part of the journey and I’ve learned to embrace them. I definitely understand how scary solo travel can seem in the beginning, so here’s how to get the courage to take your first solo trip :

1. Start Small

When you see other people jet-setting across the world, it might make you feel like you should be doing the same. However, it’s important to remember that everyone starts somewhere. Baby steps, my friend. If you aren’t used to being alone, you can start by simply practicing. Learn what it feels like to spend time alone. It will feel extremely uncomfortable in the beginning, but you’ll grow to enjoy it with time. Here’s what you can do to start small:

Go to the grocery store, park, mall, movie theatre, and (yes!) even dinner alone

• Take a day-trip or weekend trip to a nearby town alone

Join a group tour! You won’t be completely solo and you’re likely to make lifelong friend

Travel alone in your home country before leaving the country solo

Travel in an English Speaking Country(If that’s your first language) before facing language barriers

I left the country for the first time during study abroad . I took my second trip abroad with EF College Break , because I wasn’t ready to travel solo. I traveled completely alone for the first time to San Francisco , because I wanted to try a solo trip before I committed to leaving the country alone. I finally took my first solo trip abroad to Costa Rica and had a blast. And, the rest is history! As you begin to take baby steps outside of your comfort zone, you’ll gain the courage to take on bigger and better goals!

2. Do Your Research

Do plenty of research before committing to your first solo trip. Research which countries and cities are safe for solo female travelers . For example, I’d recommend visiting a country like Iceland(one of the safest countries in the world) instead of India for your first solo trip abroad. Why? There’s an established tourism infrastructure and less of a culture shock. It’s also significantly safer!

Research cultural norms, customs, current political state, things to do, tourism infrastructure, common scams, etc. With a little bit of research, you can make decisions based on facts instead of fear. You’ll also feel more comfortable with your decision to go on this trip.

While it may feel like flying in an airplane is dangerous, the reality is that you’re more likely to to die in a car crash. Data shows that you’re more likely to die from choking than a terrorist attack . I was worried about human trafficking across the world, meanwhile Houston(my hometown) is one of the largest human trafficking hubs in the US. Home feels safer because it’s familiar, but the reality is that bad things can happen anywhere.

RELATED: How To Stay Safe As A Solo Traveler

3. Block Out The Haters

For many, solo travel is still a strange concept. Your friends & family members may jump to conclusions and they may not understand why you’d ever want to travel alone. While they likely have your best interests in mind, it’s important to block out the negativity. Oftentimes, people project their own doubts and insecurities onto others. It’s gonna be difficult to get the courage to travel solo if family members are bombarding you with horror stories and judgement.

Thank them for their concern and surround yourself with people who support your journey. If you can’t find anyone in real life, search blogs(hello!) and forums where solo travelers have shared personal advice. You can also join Facebook groups like The Solo Female Traveler Network !

RELATED: My Parents Don’t Wan’t Me To Travel Solo

4. Think About Everything That Could Go RIGHT

It’s easy to think about what could go wrong on your first solo trip, but try your best to focus on everything that could go right.

Instead of worrying about getting lost, think of beauty you could discover when you give yourself the freedom to explore.

Instead of worrying about talking to strangers, think of the beautiful souls you may meet along the way.

Instead of worrying about being alone, think of precious time you’ll have to nurture yourself.

Instead of worrying about dealing with language barriers, think of opportunities you’ll have to learn a new language and challenge yourself.

Try to refocus your thoughts on positive possibilities instead of potential negatives. Things will inevitably go wrong, but you’ll cross that bridge when you get there. You have so much to look forward to!

5. Be Patient With Yourself

It may be one year or four years before you work up the courage to take your first solo trip. That’s Okay. It’s okay to feel anxious. It’s okay to feel scared. It’s okay to take your time. This is all for you, so there’s no rush. Solo travel is a scary concept for many, so be patient with yourself.

6. Feel The Fear And Do It Anyway

I cried like a baby when I quit my job to travel solo. My stomach was bubbling over with anxiety and my mind was racing with scary thoughts. I was scared AF, but I quickly realized that I would rather face my fears than live a life of regret. Now, I’ve traveled across the world by myself and It’s been better than I could have ever imagined!

It’s important to be patient with yourself, but it’s also crucial to know that you may not ever feel ready to book that flight or take your first solo trip. You will feel fear and anxiety because you’re stepping into unknown territory, both literally and figuratively. The best way to overcome your fear is to face it. At one point or another, you’ll have to decide to feel the fear and do it anyway!

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6 Tricks to Try to Calm Your Fear of Flying

G ina Moffa’s fear of flying took off early. When she was 10, her mother—overwhelmed by bad turbulence on a flight to Italy—clambered to the emergency exit and tried to get out of the plane. A fellow passenger offered her Valium, and a nun onboard prayed the Rosary with her. “And then she was OK,” says Moffa, now a grief therapist based in New York City. “But it taught me there was something to be afraid of.”

That hasn’t lessened over the years. Moffa recently returned from a “precarious adventure” to the Portuguese island Madeira that involved flying in a tiny 12-seater plane for nearly three hours over the Atlantic. She almost didn't board. “They were like, ‘Ma'am, you're going to make us late—we have to get on before the winds come,’” she recalls.

If your heart also takes a nosedive while flying—especially recently—you’re not alone. Research suggests about 25 million adults in the U.S. experience aerophobia, and who can blame them? Door plugs are dropping off of Boeing 737 and small planes alike. Engines are catching on fire midair , and tires are falling off .

Read More : How to Be Mindful If You Hate Meditating

But the truth remains: Flying is safe. Even now. According to the National Safety Council , the lifetime odds of dying on a plane in the U.S. are “too small to calculate.” That’s part of the reason Moffa hasn’t allowed herself to be grounded. On her recent rickety flight, “I was terrified to the point of palpitations, but I didn’t cause a scene,” she says. “It’s a very common fear, and it can be immobilizing, but you can’t let that fear get in the way of witnessing the beauty in the world.”

We asked experts to share the psychological tricks that help them conquer their flight anxiety.

Check out pilot TikTok

Moffa has learned that she’s able to cope with her fear of flying best if she understands everything about her trip—including what type of plane she’ll be on, the forecast, and expected turbulence . “If I know that I think catastrophic thoughts around flying, which I do, then I can say, ‘OK, so what are the facts?’”

That philosophy led her to the aviation corner of TikTok, where pilots post video explainers of how they prepare for take-off and landing , strategies to avoid thunderstorms , and navigating worst-case issues like engine failure . “They’ll show you what they’re doing in the cockpit, and what the noises are,” Moffa says. “That way if you’re sitting near the wing and you see part of it go down, you’re not like, ‘Wow, we’re going to lose our wing.’ It’s actually just part of what it's supposed to do to keep you in the air.” Knowledge is power, she says—and, in this case, peace.

Establish some sense of control over your environment

After years of flying without any issues, Los Angeles psychologist Carder Stout developed aerophobia in his 30s. Now, he has an action plan that he shares with his clients and uses himself. Step one: Ensure you feel some sense of control over your environment. That means bringing your own pillow, blanket, and slippers. “I pull down the window shades in my aisle, or ask the other passengers to do so,” he says. (No one has declined the request yet.) During take off, he puts on Pink Floyd, closes his eyes, and visualizes a peaceful, tranquil, and safe place that he's visited before. That image, he says, helps calm his jittery nerves.

Journal positive phrases

Once the plane levels off and is cruising through the air, Stout starts journaling positive phrases. For example: “I’m going to be fine. I’m safe. Planes aren’t so bad, after all.” They become his mantras for the flight, he says, anchors he can return to whenever he needs to settle back down. If the plane suddenly feels like it’s falling, or turbulence jolts you out of your seat, repeat after him: “I am going to be fine.”

Try the Havening Technique

When Dr. Christine Gibson, a family doctor and trauma therapist in Calgary, Canada, treats people with specific anxieties, she focuses on teaching them that they have control over their own body. “We can slow our heart rate down,” she says, and let our sympathetic nervous system know there’s nothing to fear. “We’re not just a giant reflex. We can consciously say to our mind-body system, ‘You’re OK. You're safe right now, even though your brain is trying to tell you you’re in danger.’”

Read More : 7 Ways to Deal With Climate Despair

One way to do that is through the Havening Technique , which aims to shift emotions; its name is a nod to finding a safe space, or a “haven.” It involves using one hand to gently brush your palms, shoulders, and face in an up-and-down motion. Start by lightly rubbing your right hand across the palm of your opposite hand, then gently stroking from your shoulder down to your elbow, and across your forehead and cheekbones. You might rub both arms at once, for example, which mimics hugging yourself. After a few repetitions, you should feel calmer, Gibson says.

Practice tapping

Another one of Gibson’s favorite ways to calm down is the Emotional Freedom Technique , also known as “tapping.” It derives from traditional Chinese medicine, and she likes to think of it as self-acupuncture. First, you’ll need a “set-up statement,” which Gibson suggests might sound like this: “Even though there is anxiety when I think about flying, and I’m noticing my heart’s pounding right now, I'm actually safe.” Repeat that as you use two fingers to tap on the acupressure points on your body that are associated with stress relief. Among them: the top of your head, the spot between your eyebrows, the middle of the cheekbones, and the spot between the nose and the lip.

You can subtly practice tapping while you’re in your airplane seat, Gibson points out. “If you have anxiety and it's like an eight out of 10, and it's causing you a lot of distress, you do tapping over and over again until the distress is at a three,” she says. “It’s still there, but it’s shrunk and not really bothering you.”

Consider exposure therapy

If you can’t shake your fear of flying, it might be time to enlist a therapist who specializes in treating phobias. Exposure therapy can be highly effective, says psychologist Shmaya Krinsky, founder of Anxiety and Behavioral Health Psychotherapy, which provides telehealth in New York and New Jersey. It involves systematically and gradually “exposing people to the source of their fear in a safe and controlled environment,” he says. With one technique, for example—called imaginal exposure—you might be asked to visualize the process of going to the airport, boarding the plane, and experiencing a bad bout of turbulence. Another technique, in vivo exposure, forces you to directly face the object of your fear; perhaps climbing onto a stationary plane. Virtual reality can also play a helpful role in exposure therapy, Krinsky points out. It might be a bumpy ride, but after a few months, you’ll arrive at the other side—no fear-of-flying baggage in tow.

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6 Podcasts to Soothe an Anxious Mind

At a time of unsettling news at home and abroad, these shows offer tips and first-person accounts to alleviate a spiraling sense of unease.

By Emma Dibdin

There’s no shortage of reasons to feel anxious at the moment — a relentless barrage of devastating news from across the globe, soaring food and housing prices , and an impending presidential election in a polarized nation. But for people who live with an anxiety disorder, spiraling and uncontrollable worries can be constant, regardless of whether there’s any obvious external reason for them.

These six podcasts deliver a mix of evidence-based tips and first-person accounts that may help alleviate and perhaps even neutralize anxiety.

‘The Anxious Truth’

This long-running self-help podcast is grounded in a combination of clinical expertise and everyday experience. The host, Drew Linsalata, is a self-described “former sufferer” of panic disorder, agoraphobia and depression. Now training to be a mental health therapist, Linsalata has been delivering accessible, friendly and practical advice in “The Anxious Truth” for more than 10 years. Some episodes are practical — how to calm down from a panic attack in the moment, how to find a therapist. Others are more reflective, focusing on topics like the destructive effects of doomscrolling, how spirituality factors into anxiety recovery and how the fear of a panic attack is often what brings one on. Personal responsibility, such as how to deconstruct the feeling of powerlessness that often comes with anxiety, is a recurring theme in the show.

Starter episode: “Do I Have to Stop Fearing Anxiety to Fully Accept It?”

‘The Mental Illness Happy Hour’

Back in 2012, well before either podcasts or conversations about mental health had reached the mainstream , the comedian Paul Gilmartin began hosting this wry, candid and compassionate weekly interview show. His “Happy Hour” guests are mental heath clinicians and podcast listeners as well as a mix of fellow comedians, writers and performers — including the actress Mara Wilson , the comedian Aparna Nancherla and the author Susan Cain . What unites them is a willingness to delve into their experiences with trauma, grief and clinical diagnoses like generalized anxiety disorder and schizophrenia. Each episode is bookended by Gilmartin reading a selection of anonymous listener submissions, which can include darkest thoughts, shameful secrets and gratitude lists . It all adds up to a comforting space in which brokenness is not just OK, but celebrated.

Starter episode: “Raised to Present Well — Dr. Kate Truitt”

‘Your Anxiety Toolkit’

As the name suggests, this series offers a variety of practical and problem-focused techniques that listeners can use in their daily lives, with an emphasis on anxiety disorders, obsessive-compulsive disorder (O.C.D.) and depression. The host, Kimberley Quinlan, a licensed marriage and family therapist, strikes a warm and encouraging tone as she shares science-based tidbits from her own clinical practice. Many of the tools are grounded in mindfulness — the practice of paying attention to the present moment, and to one’s thoughts, with an attitude of acceptance. Since the essence of anxiety for many people is worrying about an anticipated hypothetical scenario, this kind of approach can be ideal for breaking out of that mind set.

Starter episode: “20 Phrases to Use When You Are Anxious”

‘The Happiness Lab with Dr. Laurie Santos’

In 2018, Yale University opened registration for what would become the most popular course in its 300-year history, titled Psychology and the Good Life. Taught by Laurie Santos, the class focused on positive psychology, a therapeutic approach dating back to the 1990s that puts the same rigorous attention on positive emotions (including happiness, gratitude and resilience) that traditional psychology puts on negative ones. Following the success of the class, Santos spun off her teachings into this uplifting weekly podcast, which combines the latest research on happiness with conversations about how to harness positive psychology in relationships, at work, and in managing mental health struggles.

Starter episode: “Stepping Off the Path of Anxiety”

‘How to Keep Time’

Today’s work culture tends to measure self-worth through productivity, and many industries are introducing quantitative measures to track worker efficiency . The feeling that our value is contingent on our ability to get things done can contribute to burnout, depression and anxiety, and erodes the already blurred boundaries between work life and home life. The most recent six-episode season of “How To,” a podcast from The Atlantic, encourages us to reassess our perception of time, with the hosts, Becca Rashid and Ian Bogost, exploring why it’s so difficult to truly rest, why “busyness” is a trap and what theoretical physics can teach us about the passage of time.

Starter episode: “How to Rest”

‘All Creatures’

Sometimes, the best way to combat anxiety is to face it head-on. But if you’re in an anxious spiral, going over the same worries again and again, then distraction may be the best medicine. This wholesome and informative science podcast offers just that, delivering deep dives on animals of all kinds alongside interviews with conservationists and researchers. Each episode spotlights a different creature, including familiar species like polar bears, puffins and, the internet’s favorite, capybaras , and near-extinct rarities like the Mekong giant catfish. Research indicates that owning a pet may have wide-ranging mental health benefits , but if that’s not in the cards for you, taking an audio vacation to the animal kingdom isn’t a bad substitute.

Starter episode: “How Animals Help Us Overcome Trauma”

The State of Podcasting

As consumers spend more time on video platforms like YouTube, many podcast creators are reimagining their work to be seen as well as heard .

The cast of the Nickelodeon series “Ned’s Declassified School Survival Guide” are among the stars of 2000s teen sitcoms who are using podcasts to connect with their Gen Z and millennial fan bases .

Christian Duguay’s podcast, “Valley Heat,” purports to be about the neighbors in the Rancho Equestrian District of Burbank, Calif. One thing is for sure: It’s masterfully absurd .

The success of Alex Cooper’s podcast, “Call Her Daddy,” has birthed a new media company. Can this millennial solve the riddle of what Gen Z wants ?

A host of media companies are all aiming to capitalize on interest in the criminal cases against former President Donald Trump  with true-crime podcasts.

First-timer’s guide to Bryce Canyon National Park

May 8, 2024 • 7 min read

The cooler temperatures at Bryce Canyon National Park make hiking a pleasure © Jordan Siemens / Getty Images

The smallest of Utah’s "Mighty 5" national parks, Bryce Canyon packs a big punch. The first time you clap eyes on its iconic hoodoos – those otherworldly rock spires striped with orange, pink and red – is a moment you’ll never forget, even if you’ve seen photos of them before. This incredible park is home to more hoodoos than anywhere else in the world.

Bryce Canyon’s high elevation, averaging more than 8000ft but reaching almost 10,000ft at its loftiest points, gives this national park an edge. The seasonal cycle of freezing and thawing water repeatedly over millennia has transformed the soft sandstone and limestone into an utterly unique landscape. Despite its name, Bryce is not actually a canyon but rather a plateau (a canyon is formed by flowing water).

Epic hiking trails skirt the plateau rim before diving 1000ft down into the forest of alien pinnacles, fragrant juniper trees and centuries-old bristlecone pines. Here is everything you need to know about planning a visit to Bryce Canyon National Park.

When should I go to Bryce Canyon National Park?

More than half of the visitors to Bryce Canyon National Park go between June and the end of September, and for many, summer is the best time to visit. Bryce Canyon’s higher elevation means that the average high temperature in July is a blissful 79°F –a far cry cooler than the average of 100°F in Arches and Canyonlands or nearly 90°F in nearby Zion National Park .

In 2023, Bryce Canyon National Park’s busiest month was September, with 367,425 visitors, while January saw just 29,457 adventurers make the trip. The winter months can bring a powdered-sugar dusting of snow atop Bryce Canyon’s "fairy chimneys," providing an even more magical setting, though some trails and accommodations are closed.

How much time should I spend at Bryce Canyon National Park?

Some travelers visit Bryce Canyon as a day trip from Zion National Park (about 80 miles, a 1.5-hour drive from Zion’s east entrance), but it’s worth staying at Bryce Canyon for a full day or two. (How do you choose between Utah’s top national parks? Don’t! See them both.)

Bryce shows off its true colors at sunrise and sunset when the amphitheater of hoodoos looks like it’s been set alight with a golden-red glow. After the sun has departed, Bryce Canyon’s clean, dry air promises excellent nighttime visibility for stargazing, reaching all the way to the Andromeda Galaxy 2.5 million light-years away.

Is it easy to get to and around Bryce Canyon National Park?

Yes, Bryce Canyon is easy to visit if you have a car – it's just a few hours’ drive from the closest airports and major cities.

During the busier months of April through October, shuttle buses are available to get visitors around the park. The shuttle bus is free to ride with park admission and reservations are not required. There are 15 stops, nine of which are in the park; it also stops at some hotels in Bryce Canyon City outside the park entrance, where you can leave your car. Unlike at Zion National Park, the shuttle bus at Bryce Canyon is not mandatory, and visitors are allowed to drive their own vehicles into the park.

Cycling is also a great way to get around, and you can ride a bike to every major trailhead. The paved multi-use path that runs through the park goes to the Inspiration Point overlook and, beyond the park, it connects with the Red Canyon Bicycle Trail, which takes you past even more hoodoos and awesome rock formations outside Bryce’s boundaries.

Top things to do at Bryce Canyon National Park

Bryce Canyon’s hoodoos are the stars of the park, and you’ll want to spend as much time as you can gawking at them from every angle and letting your imagination – and your feet – roam. Many hoodoos here have evocative names, such as Thor’s Hammer, Tower Bridge and Silent City, and the Native Paiute believe that the formations are ancient "Legend People" who were turned to stone as punishment for wrongdoing.

The Rim Trail , one of Bryce Canyon’s easiest hikes, traces the upper edge of the plateau, overlooking the bowl of hoodoos below and linking up several viewpoints. While crowds cluster at these viewpoints because they are also accessible by car, you can walk a short distance along the Rim Trail to admire the scene in solitude.

But you can’t leave Bryce without walking among these iconic formations instead of just seeing them from above. A handful of hiking trails leave the rim and descend thousands of feet into the maze of stunningly sculpted high-mountain desert, threading their way through the hoodoos. The most popular hike in Bryce Canyon National Park is the Queen's Garden–Navajo Loop Combination Trail . It hits Bryce’s signature features in a relatively short amount of time and starts (or ends) with an iconic series of switchbacks between high ocher-colored canyon walls.

A quieter and more challenging hiking option is the Fairyland Loop , an eight-mile day hike that gives a good workout thanks to the 1900ft of elevation gain. The trail meanders around hoodoos, down into washes, up and over saddles and past ancient bristlecone pines that cling to the rocky cliffsides for dear life.

My favorite thing to do at Bryce Canyon National Park

There are some seriously epic viewpoints where you can spy on the hoodoos to your heart’s content, but I don’t think any spot is as cool as surveying the scene from a horse saddle. On my last visit to Bryce Canyon, I signed up for a three-hour horse-riding adventure with Canyon Trail Rides , the park's official concessioner, which takes riders out on Peekaboo Loop from April through October.

My horse for the day was an ornery, sandy-colored boy named Twerp, and our guide added amusing commentary, telling stories and pointing out rock formations along the way.

Unless you have your own horse, booking with Canyon Trail Rides is the only way to see this national park from a saddleback perspective. Trail rides book up quickly, so reserve as far in advance as you can. Even if you’re on foot instead of on a horse, the Peekaboo Loop is one of the best hikes in Utah .

How much money do I need for Bryce Canyon National Park?

The standard entrance pass for Bryce Canyon National Park costs $35 per vehicle or $20 per person if you’re visiting on foot or bicycle, and it’s valid for seven days. If you’re visiting more national parks on a road trip through Utah and beyond, it’s worth buying the America the Beautiful pass for $80. It's valid for a year at all national parks and federal recreation land across the country for one vehicle or four per-person entry fees – arguably one of the best travel deals available.

There's a lodge and two campgrounds inside the park. Bryce Canyon Lodge costs from $200 to $330 per night depending on the season and size of the room. Campgrounds cost $30 a night for both tents and RVs. At certain times of the year, campsites are first-come, first-served, but in the busiest season (mid-May to mid-October), you must book at recreation.gov in advance.

What is the closest city to Bryce Canyon National Park?

Bryce Canyon City sits at the entrance to Bryce Canyon National Park. Calling it a city is generous, but it has a handful of hotels and restaurants. The towns of Tropic and Cannonville, east of Bryce Canyon National Park, have a few more options for both accommodations and eating.

Where’s the best place to stay near Bryce Canyon National Park?

Bryce Canyon National Park has two in-park campgrounds, as well as the historic Bryce Canyon Lodge , which opened in 1925 and is perfectly set between the Sunrise Point and Sunset Point scenic overlooks, offering trailheads on your doorstep. Try to book a cabin if one is available – these spots are more charming than the motel-style rooms, which feel a little dated (but not in a cute way).

South of Cannonville, Bryce Glamp & Camp has gorgeous geodesic domes that feel like a home away from home, with kitchenettes, full bathrooms and plush mattresses. Wind down in the evening at your own outdoor gas firepit, watching the fading sunset light play on the quiet red-rock landscape.

Keep planning your trip to Utah:

Make the most of your America the Beautiful Pass and visit Utah's other national parks Explore on foot with six of the best hikes in the state Bring the whole family with our guide to visiting Utah with kids in tow

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