5 tips to overcome anxiety while solo traveling

Key takeaways:

-       Journal and reflect

-       Take small steps

-       Build comfort and routine

I've been traveling solo for a long time, and yet I still experience anxiety on the road. It's part of the learning curve and has helped me gain a lot of perspective—but let’s be honest, it’s far from comfortable. Over time, I’ve picked up a few strategies that help me manage anxiety and panic while traveling alone. Here are five that really work for me:

1.     Keep a diary

Journaling while traveling isn’t just a great way to preserve memories, it’s also a powerful tool for reflection. When I’m not feeling my best, I ask myself:

-       What happened today that may have shifted my mood?

-       What challenges did I face?

-       What can I learn from this?

Writing things down often puts them in perspective. I usually realize that whatever felt overwhelming wasn’t as big a deal as it seemed in my head. Putting thoughts on paper clears space in your mind.

2.     Focus on small steps

Even after practicing being alone and finally booking that flight to Bali, I had a full-blown panic attack the night before I left. What was I thinking? Doing this solo?

I got through it by focusing on small, manageable steps: take a shower, pack toiletries, pack clothes, drive to the airport... Breaking big challenges into smaller actions makes them far less intimidating.

3.     Understand your own comfort

Traveling solo is a bit like dating yourself. You discover your preferences, your boundaries, and what soothes or stresses you. It’s also about learning your own “self-care language”:

-       What helps when you’re sad or anxious?

-       What grounds you when you feel overwhelmed?

-       What is your go-to safety net?

I’ve built a little manual for myself. I know which songs calm me, I rely on breathing exercises, and I always carry a notebook to jot down what’s on my mind. These small things become a personal toolkit for comfort.

4.     Create a routine

Life on the road can feel chaotic, and routines might seem impossible—but even micro-routines can help. For instance, no matter where I wake up (a tent, hostel, van or at home), I start every day with a cup of coffee and a book. Just 30 minutes of calm in the morning helps me feel anchored, no matter where I am.

5.     Talk to other travelers

Finally, connect with fellow solo travelers. You’ll quickly realize they’re just regular people too. I used to be intimidated by travel influencers who always seemed fearless and full of joy in their videos. I thought, they probably never feel scared. I could never do that without crying at least four times. But when I met some of these seasoned backpackers, I learned they face the same struggles. So don’t be afraid to ask questions, and if you feel safe, share your own insecurities. You’d be surprised how many people relate.