Solo Female Travel with Anxiety: Tips That Actually Help

When I tell people I travel alone, I often get one of two reactions: “Wow, that’s so brave,” or “Aren’t you scared?”

Here’s the truth: sometimes I am scared. Sometimes I overthink everything. Sometimes I spiral before a big trip, imagining everything from getting lost in a foreign city to being the awkward solo diner again. Anxiety and solo travel aren’t mutually exclusive—in fact, they’re old travel companions of mine.

But I’ve also found ways to manage it. If you’re an anxious traveler or even just a little bit nervous about going solo, this one’s for you.

You’re Not Weird for Feeling This Way

First things first—feeling anxious about solo travel doesn’t mean you’re not cut out for it. It just means your brain is doing its very best to keep you safe. It’s totally normal to worry about the unknown. I mean, you’re putting yourself out there in a totally unfamiliar place, possibly where you don’t know the language, the customs, or even how to buy a metro ticket. That’s a lot.

But with time, practice, and a few little mindset shifts, travel can actually help with anxiety, not make it worse.

The self efficacy I’ve built from solo travel has helped me have so much more confidence in myself than I could have otherwise gained had I never bought that one way ticket.

Start Small and Go Easy on Yourself

You don’t have to start your solo journey with a remote mountain trek in Patagonia. My first solo trip was to Thailand, which—yes— may seem big and bold, but I chose it because it had a well-worn backpacker trail and tons of friendly locals. Pick a destination that feels manageable. Somewhere that’s known for being solo-travel friendly, with traveler infrastructure in place and easy ways to get around.

Also, give yourself grace. It’s okay if the first night is weird. It’s okay if you cry a little on the plane (been there). Just because it’s uncomfortable at first doesn’t mean it’s wrong—it means you’re doing something new and growing in the process.

Pre-Plan the Stressy Stuff

Anxiety loves uncertainty, so remove as much of that as you can ahead of time.

• Book your first few nights’ accommodations in advance. Knowing you have a safe place to land helps immensely.
• Download Google Maps offline and mark places you want to visit. I also star interesting restaurants, cute coffee shops, and metro stations.
• Have a rough itinerary but stay flexible. Plans help soothe anxious minds, but rigid ones can add pressure.

Think of this as pre-paving your runway so takeoff feels smoother.

Travel Tools That Calm My Nervous System

Let’s talk tools, because I love a good hack.

• Noise-canceling headphones: They block out overstimulating environments and help me feel grounded in airports, just be super aware of when you use them – walking around a busy city that’s known for pickpocketing is a time to be aware of your surroundings, so earbuds out.
• Meditation apps like Insight Timer or Calm: Even five minutes of deep breathing in my hostel bunk can hit reset.
• Journaling: I jot down thoughts when I’m spiraling or when I need a little perspective. Something about seeing the worry on paper helps shrink it.
• Therapy or coaching: I’ve done phone sessions on the road, especially during long trips. Having support is not weakness—it’s smart.

Meeting People Doesn’t Have to Be Overwhelming

If social anxiety is part of the picture, the idea of meeting strangers while traveling can feel like a lot. I get it.

Here’s what’s helped me:

• Stay in places with built-in community. Hostels (which will feel comfortable up until around age 30), boutique guesthouses, or even yoga or women’s retreats offer easy ways to connect.
• Use Bumble BFF or Meetup. Both are great for finding other solo travelers or local events.
• Take a class or walking tour. You get to meet people and do something structured, which makes conversation easier.

You don’t have to become the life of the party. You just need one solid connection to feel less alone.

Give Yourself Permission to Opt Out

You don’t have to say yes to everything. You don’t have to climb the volcano at 4 a.m. just because everyone else is doing it. You can skip the big group dinner if your social battery is dead. You can order room service and watch Netflix in your hotel bed.

Solo travel is the ultimate permission slip to do exactly what you need.

The Beautiful, Brave Payoff

Here’s the magical thing that happens when you travel solo with anxiety: You start to trust yourself. Every time you navigate a new city, figure out public transport, or simply enjoy a day on your own terms, you collect evidence that you can do this. You’re building emotional resilience and confidence in the most beautiful way.

Traveling alone has never “cured” my anxiety, but it’s made me stronger, softer, and more self-aware. It’s shown me that fear doesn’t have to run the show. And maybe, just maybe, that the biggest adventure is getting to know—and trust—yourself.

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Have you traveled solo with anxiety? What helped you most? I’d love to hear your story in the comments. 💬