Solo travel can be an exciting adventure. Exploring new places, meeting people from different cultures, and gaining a sense of independence are some of the many benefits. However, for some people, solo travel can also bring about feelings of anxiety, loneliness and uncertainty. Let’s explore the topic of anxiety in solo travellers and provide practical tips to help you have a stress-free journey.
Understanding Solo Travel Anxiety
Solo travel anxiety is a feeling of unease or worry that arises when you are traveling alone. It can manifest in various ways, such as nervousness, fear, or even panic. This anxiety often stems from the unfamiliarity of a new place, the absence of companions, and concerns about safety.
Common Causes of Solo Travel Anxiety
1. Fear of the Unknown
When you travel solo, you step into the unknown. You may not know the language, customs, or local transportation systems, which can be daunting.
2. Safety Concerns
Safety is a top priority for solo travellers. Worries about theft, scams, or getting lost can contribute to anxiety.
3. Loneliness
Traveling alone can sometimes lead to feelings of isolation and loneliness, especially when you’re dining or exploring by yourself.
4. Decision-Making
Being the sole decision-maker for your trip can be overwhelming. Choosing where to stay, what to eat, and which attractions to visit can create stress.
5. Language Barriers
Communication can be challenging when you don’t speak the local language. This can lead to misunderstandings and anxiety.
6. Medical / Health Concerns
Traveling alone may lead to concerns about medical emergencies. If you have a pre-existing medical condition or require regular medications, being alone in an unfamiliar place can be worrisome. Anxiety may arise from worries about finding medical assistance or communicating healthcare needs in a foreign language.
7. Toileting Issues (believe it or not!)
Finding a toilet when you need one is a major anxiety issue for some people. The fear of encountering uncomfortable or unsanitary restroom facilities can also be a source of anxiety for some solo travellers. Navigating public restrooms, especially in areas with different hygiene standards, can be a legitimate concern that contributes to travel-related anxiety. On board aircrafts, travellers who experience toilet anxiety often book seats closer to restrooms or the galley.
8. Cultural Differences / Culture Shock
Adjusting to unfamiliar customs, traditions, and social norms can be challenging. The fear of unintentionally offending locals, not knowing how to behave in certain situations or even unwittingly doing something illegal can lead to anxiety.
9. Financial Concerns
Managing finances while traveling alone can be stressful. Worries about budgeting, currency exchange, and unexpected expenses can contribute to anxiety.
10. Unpredictable Events
Traveling often involves the unknown, and the unpredictability of situations, such as weather disruptions (for example an aircraft travelling through thunderstorms), transportation delays, pandemics or political unrest, can trigger anxiety.
11. Safety Concerns for Women
For solo female travellers, safety concerns, especially in unfamiliar or less secure destinations, can be a primary source of anxiety. Worries about personal safety can affect the overall travel experience.
12. Homesickness & Routine Disruption
Even though you’re excited to explore new places, homesickness can strike at unexpected times, leading to feelings of sadness and anxiety about being far from home. Additionally, the disruption of familiar routines, daily habits, and comforts can also contribute to feelings of unease and anxiety during solo travel.
16 Quick Tips for Managing Solo Travel Anxiety
1. Recognise Your Exit Strategy
First and foremost recognise you exit plan. One of the most crucial aspects of managing anxiety while traveling solo is acknowledging that you have the power to change your plans. If you ever feel overwhelmed or uncomfortable, remember that you can choose to alter your itinerary, return home, or adjust your trip. Knowing you have an exit strategy can provide a sense of control and reduce anxiety, as it empowers you to prioritise your well-being above all else.
Now that you know you can leave at any given time, start your journey. Take one day at a time. If you don’t feel like doing something one day – it’s ok. Rest and try again the next day. You will be surprised at what rest, food and a good nights sleep does!
2. Practice Mindful Observation
When you find yourself in the grip of anxiety while traveling solo, consider practicing mindful observation. Take 15 minutes to sit quietly and observe what your mind and body are experiencing. You’ll likely notice that the anxious thoughts and physical sensations, while uncomfortable, are not catastrophic. Over time, you’ll come to realize that anxiety is a temporary state and that it invariably subsides. Instead of fighting anxiety, learn to manage it by accepting its presence and allowing it to pass naturally. This mindfulness practice can be a powerful tool for reducing anxiety during your solo travels.
3. Plan Thoroughly
Planning is your best friend when it comes to solo travel. Research your destination, create an itinerary, and make flexible reservations in advance. Having a plan can give you a sense of control and reduce anxiety. Avoid things like GTE on boarding passes and standby tickets as this creates uncertainty and unnecessary anxiety. On the contrary look out for things like preferred seating on aircrafts and ensure you are sitting somewhere you feel safe and comfortable.
Be mindful of tight connections as this can raise levels of anxiety at airports. Ensure you understand when you have to recheck your bags in on connecting flights.
Book Red Eye / Overnight Flights
When scheduling your flights, consider booking red eye flights / overnight options. Overnight flights provide an opportunity to catch some sleep during the journey, helping you arrive at your destination feeling more refreshed and less fatigued. It also may help with the fear of flying. Include a stopover if you can to break the journey. It doesn’t have to be long. When traveling to Europe i generally stopover in dubai for 24 hours or Singapore, depending who i am traveling with. Opting for premium economy over economy can sometimes be beneficial. The additional cost doesn’t have to necessarily break the bank. For example on board Lufthansa A340 300 premium economy cabin there are literally a handful of seats. This makes the whole cabin experience less stressful and more personal making it ideal to call on a flight attendant if you are in need.
Avoid Peak Hour Traffic
Check your arrival and departure times at the destination. Aim to avoid landing during peak traffic hours in the destination country, as navigating congested roads can increase anxiety and travel-related stress. Similarly, when departing, plan to arrive at the airport with ample time to spare to ensure a smooth check-in process.
Select a centrally located hotel
When choosing accommodations for a solo trip, it’s often a wise strategy to select a centrally located hotel. This allows you to easily walk to nearby tourist attractions, restaurants, shops, pharmacies, and medical centres, providing a sense of convenience and security. Additionally, prioritize destinations known for their safety, especially if you are a solo female traveller. To assess safety, consult credible travel advisory websites such as Smart Traveller (if available for your country) for up-to-date information and recommendations.
Arrange Your Own Transport
Consider booking your transportation in advance. I always do. Many reputable companies, such as Welcome Pickups, provide professional and friendly drivers with modern and clean vehicles. These services often include thoughtful amenities like bottled water, hand towels, which can make your initial travel experience more comfortable. Getting your transportation right from the moment you land can set a positive tone for your entire trip and reduce any anxiety associated with navigating unfamiliar airports or transportation options.
Consider Priority Services at the Airport
To streamline your airport experience and minimize the chaos, explore the option of paying for priority services. These services often include expedited lines for immigration and customs, faster baggage collection, and dedicated assistance from airport staff. While it comes at an additional cost, the time and stress saved can be well worth it, especially for solo travellers who value efficiency and a smooth transition through the airport. Prioritizing these services can help ensure that your journey starts and ends on a stress-free note. Consider registering with the TSA PreCheck traveller program to avoid potentially getting a SSSS on your boarding pass.
Check in early. Get it out of the way and have less to worry about. Airlines love it when passengers check in early and reward them with good seat selection. If the flight is overbooked, chances are you will not be bumped off your flight if you have checked in early. Get that low SEQ number on your boarding pass. It’s worth it!
Select Suitable Vessels for Sea Travel
If you’re island hopping or taking sea journeys, it’s essential to choose vessels that are adequately sized to handle choppy seas. Opting for larger boats or ferries with stabilizing features can help reduce the likelihood of trip cancellations due to adverse weather conditions and minimize the risk of sea sickness. Ensuring the comfort and safety of your sea travel can enhance your overall experience and help alleviate anxiety associated with uncertain sea conditions.
Consider carrying over-the-counter motion sickness medication like Dramamine with you, especially if you anticipate encountering rough seas or other motion-related challenges during your journey. Having such medication on hand can provide quick relief from symptoms and help ensure a more comfortable and anxiety-free travel experience. However, it’s essential to follow the recommended dosage instructions and consult with a healthcare professional if you have any concerns or specific medical conditions.
4. Reducing Fear of Flying by Communicating with Cabin Crew
Letting the cabin crew know about your anxiety when you’re on a flight can be a game-changer. These professionals are trained to ensure the safety and comfort of passengers, and they are also well-equipped to assist travellers who may be feeling anxious. By sharing your concerns with the cabin crew, you not only put yourself in capable hands but also instantly feel a sense of relief knowing that you have their support throughout the flight. They can provide reassurance, check in on you, and offer any assistance you may need to make your flying experience more comfortable.
Checking your seat maps on your aircraft is also helpful as you familiarise yourself with the layout. For example on board Lufthansa’s A340 600 the lavatories in the economy class cabin are actually located one level down accessible by stairs.
5. Using Meet and Greet Services at Airports
Navigating airports, especially in unfamiliar destinations, can be a source of anxiety for many travellers. This is especially common in large airports where terminals and gates are located far away from each other. Fortunately, airports often offer meet and greet services that can significantly reduce the anxiety associated with the unknown. These services typically involve a dedicated agent who meets you upon your arrival, guides you through check-in and security procedures, assists with any language barriers, and ensures you get to your gate stress-free. Some even provide buggies to transport you between terminals and gates.
By using meet and greet services, you not only simplify your airport experience but also beat the feeling of isolation that can sometimes come with solo travel. Having a friendly face to assist you can make the entire journey smoother and more enjoyable.
6. Travel Insurance
Invest in travel insurance that covers emergencies, including medical issues and trip cancellations. Knowing you have a safety net can ease your worries.
7. Stay Connected
Keep in touch with loved ones back home. Share your itinerary and check in regularly. Knowing that someone is aware of your whereabouts can provide comfort.
Download WhatsApp and consider sending a daily “good morning” message to a friend or a loved one while you’re traveling solo. This routine serves as a reassuring signal that you’re okay. If they don’t receive your message as expected, it can prompt them to check in and offer support if needed, reducing worry and providing an extra layer of safety and connection during your journey.
8. Learn Basic Phrases
If you’re traveling to a place where you don’t speak the language, learning a few essential phrases can be helpful. Locals appreciate when you try to communicate in their language.
Download translation apps
Download apps to assist with language barriers such as i translate or speak & translate. These are straight forward and easy to use.
Use Google Lens to translate street signs!
This is an incredible tool. Here’s how to do it:
1. Open Up Your Google Browser on Your Phone
2. Hit the little Colourful Camera Square on the right hand side of the Search Bar
3. Press the “Translate” Button
4. Hover over anything you want translated and watch the language change over to English or whichever you select.
Use it for street signs, menus, catalogues or anything else you need translating. It really is that simple!
Here’s a visual of how it works:
9. Pack Light
Traveling with less luggage can make your journey more manageable. You’ll be more mobile and less burdened by heavy bags. Packing light is an art and is easy to achieve. Most airlines allow for one cabin trolley and one personal item to take on board. Download this travel packing list to ensure you have everything you need but follow these simple tips:
10. Practice Self-Care
Take care of your physical and mental well-being. Get enough sleep, eat healthy meals, drink plenty of water and engage in relaxation techniques like deep breathing or meditation.
11. Engage in Social Events
Join Group Tours
Consider joining group tours for certain activities or excursions. This allows you to meet fellow travellers and reduces the feeling of isolation.
When considering joining group tours, it’s essential to ensure that you have the flexibility to exit the tour at any given time if you feel the need to. You shouldn’t feel trapped or obligated to continue if the tour isn’t meeting your expectations or if it’s causing you anxiety. Having the option to leave the tour, can provide a sense of control and peace of mind during your travels.
Attend Local Events
Check for local events, festivals, or gatherings happening during your stay. These provide opportunities to connect with locals and fellow tourists.
12. Use Social Apps
Consider using social and travel apps that connect solo travellers. There are apps designed for people traveling alone to meet up for meals, activities, or simply to explore together.
In some countries, apps are available that can help you quickly locate the nearest restroom facilities. Alternatively, you can use familiar landmarks like McDonald’s as a restroom locator. Grabbing a drink or snack at a well-known chain like McDonald’s often provides access to clean and convenient restrooms. Be aware that in some countries, there may be a small fee so it’s a good idea to carry spare change with you to cover these costs. Knowing you have options for restroom facilities can reduce anxiety related to toileting issues while traveling.
13. Dine Smart
Opt for restaurants with communal seating or bars. These settings are often more welcoming to solo diners and can lead to spontaneous conversations with others. If you can’t find one, don’t worry, there are plenty of solo travellers who dine alone in all sorts of restaurants and food venues. Walk in with confidence and ask for a table for one!
Bring a book, journal, or your tablet to keep yourself engaged while dining alone. And keep this in mind: Eating alone in restaurants is not a level of loneliness. Its a level of confidence.
14. Blend In for Safety
Avoid revealing that you’re alone for safety reasons.
- Use inclusive language, like saying “we” or “my friends and I,” even if you’re traveling solo.
- When interacting with strangers, avoid sharing personal details like where you’re staying or your exact itinerary.
- Be discreet with your belongings, such as not displaying expensive items in public.
- Rather than look at your google maps whilst walking – pop in your air pods and listen to the directions.
15. Stay Informed
As tempting as it is to “switch off” keep up to date with travel advisories and local news about your destination. Subscribe to official government websites, & travel forums. Staying in the loop can help you make informed decisions. You should always practice safety irrespective if you are travelling alone or with family/friends.
16. Embrace Solo Travel Perks
Remember the advantages of solo travel, such as the freedom to do what you want when you want. Embrace the opportunity to meet new people and step out of your comfort zone.
Seeking Help for Anxiety
If your anxiety becomes overwhelming and starts to interfere with your ability to enjoy your trip, it’s essential to seek help. Many destinations have mental health resources, and some hotels or hostels may offer support or recommendations. Don’t hesitate to contact a mental health professional if needed.
Conclusion
Solo travel can be a rewarding and life-changing experience, but it’s natural to feel anxious at times. By taking proactive steps to plan your journey, prioritize safety, and practice self-care, you can minimize anxiety and make the most of your solo adventure. Remember that anxiety is a common experience for travellers, and with the right strategies, you can overcome it and have a fulfilling and stress-free journey. If you have a friend who suffers from travel anxiety, consider getting them a small gift for their travels which may help them reduce their stress levels. There are so many unique gifts for a traveller that can assist in this area.
Safe travels and remember – never share your boarding pass online. There are great risks in doing so!
