How to Manage Solo Travel Anxiety, Stress, and WTF Moments

If someone tells you they’ve never felt anxiety, stress, or loneliness while traveling solo, I have a theory: either the good memories are overshadowing the lonely ones… or they’re avoiding their shadow side.

I’m not saying it’s impossible to go on a solo trip and avoid every difficult emotion—but I am saying that, in my experience, every solo trip (and every time I’ve lived abroad) has brought out a fuller, more intense emotional range than regular life ever did.

The highs are higher. The lows can sneak up on you. And that’s exactly why it matters.

This post is a mix of personal stories, helpful tools, and practical tips for managing stress, anxiety, and loneliness during solo travel—so you can navigate the tough moments, grow through them, and still enjoy the adventure.

Disclaimer:
This post is for informational and personal storytelling purposes only. It is not intended to diagnose, treat, or replace medical or mental health advice. Always consult with a licensed professional regarding your specific health needs, especially if you’re managing a condition, taking medication, or struggling with anxiety or depression. I’m just sharing what’s worked for me—your mileage may vary.

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Solo Travel Anxiety and Stress Can Actually Help You

You know how people say things like money or drinking don’t change you—they just amplify who you already are?

I think solo travel works the same way.

It brings out the full range of who you are, turning up the volume on everything—the joy, the freedom, the beauty… and the stress, anxiety, and emotional waves. But here’s the secret: that emotional intensity? It’s often where the real growth lives.

The Night That Changed My Relationship With Solo Travel

On my first solo trip abroad, I spent two blissful days in Copenhagen. I decided to stretch my time there as long as possible, hopping on what I thought was the last evening train to Gothenburg.

I was relaxed, well-fed, and feeling great… until the train stopped and everyone got off.

Turns out, due to track work, this was the final stop—and not only was it not Gothenburg, I wasn’t even supposed to take the train from that station in the first place. The one I needed had left earlier… from the airport station.

So there I was: alone, stuck in the middle of Sweden, and facing an unexpected night at a random train station.

At first, panic hit me hard. I started tearing up. But then something amazing happened.

I realized: no one was there to judge me. No one was complaining, blaming, or freaking out. Just me… and my own freedom.

In that moment, I felt a rush of confidence and calm I didn’t expect. I realized I could handle whatever happened. That solo travel wasn’t about always getting it right—it was about becoming someone who can adapt and stay steady no matter what happens.

That night, something shifted. I didn’t need a travel buddy to validate or help me. I had myself.

That realization became one of the defining moments of my solo travel journey.

Solo Travel Builds Strength

Let’s be real—solo travel isn’t always easy. It tests your mind, emotions, and body in ways you don’t expect. But it’s also one of the fastest ways to build inner resilience and practical confidence.

Solo travel doesn’t just challenge you—it slows you down. It creates space to notice your thoughts, your surroundings, and the subtle ways you respond to the world around you. This is the essence of mindful travel: approaching your journey with presence, curiosity, and intention. Instead of rushing from place to place, you start to pay attention to the inner journey, too.

You learn to trust your instincts, think on your feet, and navigate the world on your own terms. You also grow in your understanding of other cultures, make new friends, and maybe most importantly—you learn more about yourself than you would in any comfort zone (solo travel can even spark a deeper kind of exploration—a spiritual journey rooted in inner healing, cultural connection, and personal meaning).

You’ll find out just how resourceful, adaptable, and intuitive you really are.
You’ll also prove to yourself (over and over) that you can handle things—on your own.

Solo travel often triggers transformation—sometimes physical, sometimes emotional, sometimes even symbolic (that’s why I created an e-book exploring the four core phases of inner growth through the lens of travel, nature, and ancient wisdom. But more on that later).

A Quick Reality Check Before We Continue

Solo travel can absolutely build strength—but only if your baseline isn’t running on fumes.

If your body or mind are already screaming for a break, or if you’re in a place where anxiety or burnout is taking over, you might need a different kind of healing first.

💡 You’re not “failing” if you pause travel to tend to your health. Listening to your body is strength. That said, you can sometimes travel and heal through solo wellness retreats or digital detox retreats, for example.

Travel can be medicine—but sometimes, so is staying still.

Fighting Anxiety During a Solo Adventure

Here’s the truth: even when you’re in a beautiful place, solo travel doesn’t magically erase anxiety or low moods. I’ve had moments where I almost didn’t leave my accommodations—not because I was physically sick, but because I felt emotionally stuck.

One example? I once stayed just outside Milan in a quieter (and cheaper) area. The apartment was lovely, but being isolated in a small town with less stimulation got to me. My mood dipped. I wasn’t miserable, but I felt heavy. Unmotivated. Not myself.

I texted a friend saying I wanted to go see a nearby UNESCO site—but I also felt so emotionally flat I almost didn’t bother. Thankfully, they encouraged me to go anyway.

I’m so glad I listened.

As soon as I stepped outside and started exploring, it was like my entire state of being shifted. That day turned out to be one of the highlights of my trip.

Sometimes, Movement Is Medicine

There’s a trend I’ve noticed online where people say “if you feel anxious, just stay in.” And sure, sometimes rest is the right call.

But a lot of the time? Especially while solo traveling?

What you actually need is to get out of your own head.

Even just going for a walk in nature or moving your body can shift everything. You don’t need to have the perfect plan—you just need to break the inertia.

And sometimes, what you really need is a bit of social energy.

On two different solo trips, I almost skipped out on meeting people—and both times, those nights ended up being some of the most fun and healing moments of the trip.

• In Rome, I almost bailed on a Tipsy Tour I’d signed up for. But I rallied—and ended up laughing, bonding with strangers, and soaking in the magic of the city.
• In Athens, I hesitated before going to a casual bar meet-up with people I’d met earlier on a rooftop tour. I was tired. But I went—and it became one of my favorite memories.

It doesn’t have to be deep. Sometimes, joy is the medicine. Even if you didn’t realize you needed it. My go-to tool for finding tours of all kinds and lengths is Viator.

Battle Anxiety and Stress by Facing Them Head-On

Solo travel is the ultimate mirror—it reveals what needs healing and helps you grow in ways a comfy routine never could.

That’s why I believe solo trips are the perfect time to experiment with self-care and inner work. These are my favorite tools that have truly helped me—not just before a trip, but during and after too.

✍️ Start Rage Journaling

Grab a pad with easy-to-rip pages, set a timer for 20 minutes, and let it rip. Write everything you’re holding in—the good, the ugly, the awkward, the resentful. Get it all out. Then tear it up and toss it.

This physical act of writing (and destroying) helps your brain let go. It’s raw, honest, and way more effective than a sugar-coated gratitude list when you’re in the thick of it.

You can also use these solo travel journal prompts to help if you’re stuck or blocked.

💻 No Paper? Type or Talk It Out

Can’t write? No problem. Use your phone or laptop to type out your thoughts—or talk them out loud. I’ve done this into Google Docs, Notes, or even voice memos. Just remember: delete or destroy afterward so your brain knows it’s done.

✅ Make Your Own Mental Health Lists

Sometimes you need structure. Try these:

• A dopamine menu, which is a list of things that help you feel better (like a personal emergency toolkit)
• A list of memories or places you want to go
• Gratitude lists (aim for three things a day to rewire your thinking over time)

These are great to do on planes, in cafes, or when you’re feeling a spiral coming on.

🌬️ Try Meditation, Breathwork, and Incantations

These tools aren’t for everyone, but they can be surprisingly powerful. I like using InsightTimer or YouTube videos for guided options. You can also just sit still and do something simple like box breathing (inhale 4, hold 4, exhale 4, hold 4) or mentally repeat a calming phrase.

Tip: These practices work best before you’re in full freakout mode—use them regularly to stay grounded, not just as a panic button.

💊 Take the Right Supplements

Supplements have been huge for me—especially with anxiety rooted in deeper stuff like hormone or gut imbalances. My daily go-tos:

• Ashwagandha (2x/day for stress and nervous system support)
• Reishi or other functional mushrooms for calm and immune support
• High-quality multivitamin and probiotics for energy and gut health
• Bloodwork-based supplements like iron, B vitamins, or vitamin D

I talk more about this in my wellness travel guide here, including brands I’ve used that don’t trigger my allergies.

⚠️ Don’t just guess—get tested if you can. Deficiencies in things like iron or B12 can make anxiety 10x worse, even if you’re doing “all the things.”

💡 For me, a lot of this ties into managing chronic issues like eczema—especially when it flares due to travel stress or food/environment triggers. Over the years, I’ve found supplements that actually help (and won’t trigger my allergies).

🔍 Learn Your Anxiety Triggers

Some anxiety isn’t mental—it’s physical.

Mine often flares from allergies: mold, dander, seasonal pollen… even certain foods. When this hits, I can feel emotionally off or even paranoid.

I always travel with:

• Benadryl (for emergencies)
• Natural options like Ollois
• A mini first-aid kit with my allergy essentials

Therapy Can Help—But So Can Other Tools

I’ve worked with counselors while traveling solo and found it helpful sometimes—but I’ve also had to walk away when it stopped feeling supportive. You’re allowed to outgrow a therapist. You’re allowed to realize they’re not the right fit.

You’re also allowed to explore other tools that work better for you in different seasons.

Personally, I’ve found a mix of things helpful—like online coaching specific to my situation, solo journaling (see the rage journaling section above), finding really good counselors on YouTube, and having a structured routine that gives me space to process.

You don’t have to go it alone, but you do get to choose what kind of support actually helps.

🧘‍♀️ Create Wellness Routines for Your Trip

Journaling and supplements are great tools, but let’s talk about your daily rhythm. A few simple routines can make the difference between feeling scattered and feeling solid—especially when you’re navigating new places, languages, or time zones.

You don’t have to be super strict about it. Just create touchpoints in your day that help you regulate your energy, mood, and nervous system—things like stretching, mindful breathing, or exercising while traveling (yep, even if it’s just a quick walk or a resistance band session in your room).

🕒 Travel-Friendly Routines That Keep You Grounded

When you’re managing anxiety or stress while traveling, routines are your secret weapon. But here’s the thing: don’t wait until your trip to figure them out.

✨ The best routines for travel are the ones you already practice at home.

They don’t need to be fancy or time-consuming—just familiar enough to anchor you in a new place. Think of them as touchstones that help regulate your energy, mood, and nervous system.

Here’s how I build in both morning and nighttime rituals that keep me balanced on the road:

🌞 Morning Rituals to Start Grounded

Start your day with small actions that bring clarity and calm—ideally ones you’ve already gotten used to doing at home. The more familiar they are, the more grounding they’ll feel when you’re somewhere unfamiliar.

A few of my favorite travel-friendly morning practices:

• Get sunlight first thing
• A hygiene routine that works for you
• Mindfulness practices
• Getting enough water and around 30 grams of protein before coffee (this is super important for anxiety)
• Getting in some form of movement

🌙 Evening Wind-Down + Sleep Routine

Same goes for nighttime: start building these habits at home, so they’re second nature by the time you travel. Sleep is when your body processes, resets, and recovers—and it deserves more than whatever scraps of energy are left at the end of a chaotic day.

Here’s what I personally use to wind down:

• A real sleep mask (not the airline giveaway kind)
• Magnesium glycinate + citrate (my ride-or-die combo)
• No caffeine after 12pm, no alcohol before bed
• Light stretching, breathwork, and calming audio
• Journaling
• A consistent bedtime, even if the location changes

🧘 Move Your Body Daily

Yes, you’ll probably be walking a ton on your trip—but don’t skip intentional movement.

Try to add:

• Gentle yoga or mobility stretches (especially after flights or long walks)
• A swim, sauna, or steam if your place has it
• A quick strength circuit if you have space (resistance bands, a jump rope or a foldable yoga mat are great for this)
• Quality Shoes: I always travel with my Brooks running shoes and a pair of Chacos hiking sandals.

Your body wants to move. And your brain will thank you for it.

💧 Hydration + Food = Core Wellness

Honestly? Hydration and protein are non-negotiables if you want stable energy, focus, and mood while traveling.

Here’s what to prioritize:

• Add minerals or electrolytes to your water
• Drink enough water (especially on flights or in dry climates)
• Eat protein before your coffee—this helps with anxiety
• Build meals with protein, fiber, healthy fats, and carbs
• Pack protein-rich snacks to keep your blood sugar steady (ALOHA bars, meat sticks, protein powder, etc.)

🗂️ Organize Your Trip to Cut Down Stress & Anxiety

Solo travel gives you the freedom to do what you want—but let’s be real: freedom without a plan can easily turn into overwhelm.

I’ve learned that a bit of structure upfront can prevent a lot of anxiety later. You can still be spontaneous—but you’ll enjoy it more when the basics are covered.

Here’s what I do:

👥 Check In With Someone You Trust

Try to have at least one person back home who knows your itinerary. They don’t have to track every move—but they should know where you’ll be and when.

True story: I once forgot my flight was leaving from Kalamata, not Athens. My mom reminded me just in time, and I managed to catch a last-minute bus and book a new place to stay.

👉 No one to check in with? No problem—there are apps where you can connect with fellow travelers for trip check-ins.

🗓️ Keep a Master Document (and Calendar It!)

I always create a Google Doc or spreadsheet with every detail: reservation numbers, links, dates, locations, flights, trains, buses, accommodations, rental cars—everything.

👉 Bonus tip: Print a copy to carry with you, and put everything into your digital calendar too. I can’t tell you how many times this has saved me on longer trips when my brain just… blanked.

🧘 Be Flexible (Yes, Really)

Stuff will go wrong—or just differently than planned. And that’s part of the story you’re writing.

Some days, your energy won’t match your itinerary. That’s why I practice slow travel – I always plan a few down days or open blocks of time in every trip. It helps prevent burnout and gives me room to just be.

➡️ If you’re nervous about doing things solo, try easing in before your trip: go to a movie, take a solo walk, or visit a museum alone.

The point is: you don’t have to do it all.

You don’t even have to “feel adventurous” to go. You just have to go—and trust yourself along the way.

🔄 Book with Flexible Options

Book through platforms that offer cancellations or refunds and provide customer support if things go sideways.

When I was in French Polynesia, my first night in a hostel was enough to remind me: I don’t do dorm rooms anymore. I rebooked everything through Booking.com, and they helped me get a refund for the nights I didn’t stay (also saved me once again in Sedona when I needed to avoid a timeshare I didn’t realize I’d booked).

💸 Budget with Wiggle Room

Solo trips are the time to splurge—responsibly. I balance splurges and savings depending on the trip. If the flight is pricey, I’ll go more basic on accommodations. Or I’ll stay somewhere nice and save by eating in.

And hey, if the cocktail costs more than you expected or you ding a rental bumper… it’s OK. Flexibility + conscious choices = less guilt, more joy.

🛡️ Managing Anxiety and Stress Around Safety as a Solo Female Traveler

Let’s go back to the story I shared earlier—my overnight mishap between Copenhagen and Sweden.

I was stuck in a quiet station, sitting in a booth inside a closed-off food court area, passing time on FaceTime with my family. At some point, a man sat nearby and tried to talk to me. I ignored him and kept chatting with my family, sensing he wasn’t someone I wanted to engage with.

Eventually, security guards came and told us we had to move to the main station area. The man left. I stayed put, not wanting to follow him out into the dark. The guards returned, a bit annoyed, until I explained (in English) that I didn’t understand them.

Once they realized I wasn’t being difficult—just not fluent in Swedish—they escorted me to the main station where it was brightly lit and full of people. I stayed awake FaceTiming until my 5 a.m. train, where I finally slept.

That night taught me a lot about solo travel safety—especially as a woman.

🔒 My Best Solo Female Travel Safety Tips

Traveling alone as a woman always has moments like these, and it’s important to stay confident and calm, and not to engage with anyone you feel is off.

Tip 1: Avoid eye contact

In some cultures—and especially in certain cities—eye contact can be interpreted as an invitation to engage. When I was younger, my grandmother’s cousin, who lived alone in New York City for decades, gave me some of the best advice I’ve ever received: don’t make eye contact with people on the street, and walk like you’re on a mission.

I followed that advice when I later lived in New York City after college, and I’ve used it while traveling ever since. While other women I knew were regularly harassed or approached, I rarely had issues—because I wasn’t giving out silent invitations without realizing it.

If you accidentally make eye contact, no big deal—just look down at the person’s shoes, then shift your gaze away like you’re focused on something else entirely at eye level (and don’t look back at that person—because looking back again signals interest even more).

When needed, pretend to talk on the phone or find someone trustworthy (another woman, a security guard, etc) to help out.

Tip 2: Confidence is a practiced habit

When you travel solo, practice confidence. I don’t care how you feel—it’s “fake it till you make it” until it becomes habitual, not connected to how you feel. You can be super anxious and still exude confidence.

The key is to walk like you’re on a mission, stand up straight and suck in your abs. Don’t make eye contact with people and glance (don’t stare or hold the glance—just glance and look away) at their shoes (it’s intimidating).

If you feel anxious around strangers, put your mind in a place of intimidation (I imagine fighting people in self defense and winning) versus thinking you’re helpless.

Tip 3: Trust your intuition and act on it fast

If something feels off, it is. The moment your gut alerts you, don’t rationalize—just excuse yourself. You can pretend to get a text, say you’re late, or flat-out walk away.

Whatever you have to do, no one has access of any kind to you or your time unless you give it to them – remember that.

Tip 4: Be the “Grey Rock”

Unless you need help or need to draw attention, stay emotionally neutral. Dangerous people often feed off your reaction. Don’t give them one. Be boring. Be dull.

It’s better to just stop engaging and act like a boring grey rock.

Tip 5: Guard your stuff like a hawk

Pickpockets are everywhere. Don’t let your bag hang open. Don’t leave your phone on a table. Watch for scams, and remember—you don’t owe anyone your time just because they approach you.

🧼 Story: The Bourbon Street Shoe Scam

One time when my dad was visiting me in New Orleans, we walked down Bourbon Street during the day—touristy, but chill enough. He got caught in the classic “shoe cleaning scam” where someone offers to clean your shoes, then demands payment. I stood off to the side, trying to stay out of it, but then a man walked up to me, made a joke, and I responded. Rookie move.

Before I knew it, the guy was scrubbing my tennis shoes—with a soapy rag. You don’t even clean tennis shoes like that! Then he wanted money. I said no, because 1) I didn’t ask for it, and 2) he basically just ruined my shoes.

He tried to walk me over to my dad (who didn’t have cash), and I only had $20s. Then the guy who cleaned my dad’s shoes said it was $10, and my dad told me to just give him a $20. Of course, my guy then wanted his cut, and when I didn’t give him any, he spilled his beer on my shoes.

Moral of the story? Don’t engage. Don’t respond. Don’t react. Scammers rely on that first moment of eye contact or politeness to rope you in.

Final Thoughts: Solo Travel Doesn’t Mean Solo Struggle

Solo travel isn’t all sunsets and serendipity. It’s also missed trains, awkward hostel encounters, and strangers trying to wash your shoes with beer. But here’s the thing: it’s your journey. And that means you get to shape it.

You’ll probably feel anxious at some point. Maybe stressed. Maybe lonely. But you’ll also feel proud, empowered, wildly alive—and more in tune with yourself than ever before.

The trick? Have your wellness tools in place. Use your routines, pack your go-to snacks and supplements, prep ahead to reduce stress, and build in rest. Trust your gut, hold your boundaries, and remember: awkward moments are part of the story (and sometimes make the best ones later).

Solo travel can be a catalyst for massive growth. And the best part? You’re not alone in figuring it out. Every trip can be more than just a getaway—it can be a form of mindful travel, where presence, healing, and purpose walk with you.

✈️ You’ve got this. And if you forget that, just come back and reread this post (especially the part about the beer-soaked shoes).

💬 Travel may be solo, but you don’t have to go it alone.
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