How to Deal with Travel Anxiety Before and During a Solo Trip

1. Prepare, But Leave Room to Breathe

When you're traveling alone, it’s natural to want to plan every detail to feel safe and in control. Go ahead and book your main essentials—flights, accommodation, and maybe your first few activities—but try not to overpack your schedule. Give yourself some unstructured time to explore, rest, or follow unexpected opportunities. Remember, part of the beauty of solo travel is moving at your own pace—no one’s waiting on you, and no one’s rushing you.

2. Start Packing Early—And Pack Light

There’s nothing more stressful than frantically packing the night before a solo trip, questioning whether you remembered your passport for the tenth time. Avoid that spiral by starting a packing list early and giving yourself a few days to gather everything you need. Also, try to pack light. When you're on your own, carrying a massive suitcase through train stations or uneven cobblestone streets gets old fast. Pack for convenience, not just aesthetics.

3. Use Grounding Techniques—You’re Your Own Anchor

You won't always have someone next to you to say, “It’s going to be fine.” That’s why self-soothing tools are especially important. Practice calming techniques like deep breathing or meditation before and during your trip. Use apps like Headspace or Insight Timer to keep you grounded. Even journaling in a café or doing a quick body scan on a plane can help settle your nerves. Solo travelers often become their own best support system—and that’s incredibly empowering.

4. Stay Connected, Even If You’re Traveling Solo

Solo doesn’t have to mean isolated. Share your itinerary with a friend or family member, and schedule quick check-ins—especially if you're moving around a lot. Apps like Find My Friends or Google Maps location sharing offer peace of mind. You can also stay socially connected while traveling by joining local tours, hostels, or Meetup groups. Solo doesn’t mean alone all the time—and human connection can ease anxiety in a big way.

5. Bring a Comfort Kit From Home

When everything around you is unfamiliar, the smallest familiar item can bring comfort. Whether it’s your favorite tea bags, a hoodie that smells like home, or a specific playlist, pack a few items that feel like a safety net. Solo travel can be overstimulating, especially early on. Having a few personal comforts makes new environments feel a little more manageable.

6. Let the Anxiety Come—Then Let It Pass

If you feel anxious on your trip, don’t panic. That doesn’t mean you’re failing at solo travel. It means you’re human. Instead of trying to push it away, sit with it for a minute. Acknowledge it. Tell yourself, “This is just a moment. I’m allowed to feel this way.” The moment will pass. Often, solo travelers experience a wave of confidence right after moments of doubt. You might be surprised by how resilient you are when you give yourself the space to breathe.

7. Come Back to the Moment

Anxiety tends to drag us into imagined futures: “What if I get lost?” “What if something goes wrong?” But the present moment is usually way less scary than the stories in your head. When you catch your mind racing, pause. Look around. What do you see? Hear? Smell? Feel? Bring yourself back to now. Whether you’re sipping coffee in Lisbon or hiking solo in Bali, remember—you’re already doing the thing you were once afraid of.

Solo Travel...

Solo travel might feel intimidating, but it also has the power to be life-changing. Every day you step out on your own, you prove to yourself that you’re capable, resourceful, and brave. Yes, there may be moments of fear—but they’re usually followed by moments of awe, connection, and pride.

So if you're feeling nervous about your solo trip, that’s totally okay. Take a breath, trust yourself, and keep going. You’ve already made the boldest move: deciding to go.

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