16 Tips to Overcome Travel Anxiety for Solo Female Travelers
Doing anything for the first time can be nerve-wracking, and taking your first solo trip is no exception.
Whether it’s the fear of the unknown, safety concerns, or simply the idea of being alone in a new place, these worries are common for many first-time solo travelers.
I remember watching others enjoy their solo trips, full of confidence, while I felt overwhelmed with anxiety at the very thought.
I wished I could embrace that same sense of adventure without the burden of fear.
When I finally took the leap and went on my first solo trip, I was surprised by how liberating it felt and regretted not having done it sooner.
Feeling anxious before a trip is completely normal, especially for solo female travelers.
The good news is that anxiety doesn’t have to hold you back.
In this blog, you’ll discover practical strategies to help reduce that travel anxiety both before and during your trip.
By planning ahead, practicing self-care, and embracing the experience, you will find that solo travel can be an empowering and transformative adventure.
So take that leap of faith — you might just find yourself wishing you had done it sooner like ya girl!
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Why Solo Travel Causes Anxiety
Many first-time solo travelers experience anxiety due to a variety of reasons, such as fear of the unknown, safety concerns, language barriers, and loneliness.
The thought of navigating unfamiliar places and interacting with strangers can feel overwhelming.
For female travelers, safety concerns can be particularly heightened because of worries about harassment or assault.
Cultural differences can also add to this travel anxiety, as traveling to places with unfamiliar customs or languages may feel daunting.
These fears are completely normal, especially for those stepping out of the comfort of their homes alone for the first time.
These anxieties can be further compounded by cultural factors for travelers of color.
As a Pakistani woman, I felt immense guilt for disobeying my parents.
Many cultures, including my own South Asian background, condition women to rely on male family members for protection.
Women are often told they can travel after they are married, rather than pursue independence.
The idea of traveling solo can seem radical, especially in families where daughters are expected to stay close to home, be accompanied by male relatives or require permission for many things.
The concept of solo traveling is, therefore, an act of resistance against the patriarchy — and it feels SO damn good once you do it!
How to reduce travel anxiety
Going on your first ever trip as a solo female traveler might feel like you are jumping off a very high cliff into unknown waters.
But once you take that leap of faith the first time, the anxiety associated with solo travel goes away.
As a highly anxious and neurodivergent person, below are my top tips on managing travel anxiety before and during your travels, based on my own experiences.
Having an anxiety toolkit with a mix of strategies that work for you is a great way to have a sense of relief if you’re anything like me and have anxiety about getting anxious too.
Start small
Consider starting small for your first solo trip by opting for destinations that are local, closer by, or where you have friends or family.
Booking a short trip too. I have found 4 days to be the ideal amount of time to spend in many cities.
This way, you are stepping out of your comfort zone slow and steady.
Go somewhere beginner-friendly
Look for destinations that are easy for newbie solo travelers.
Countries with a good public transit system and safety ratings for women, strong law and order, and minimal language and cultural barriers are most appropriate for first-time solo female travelers.
Doing a short stopover in places like Doha via Qatar Airways can be a great place to start.
Read more about why I love Doha for newbie travelers and solo women.
Create a rough itinerary
Hype yourself up more by creating a rough itinerary.
My top recommendation for getting this done quickly and efficiently is through Wanderlog — once you download the app, add your destinations and it will generate top itinerary recommendations for your trip along with a map.
You don’t have to plan out a full itinerary before your trip, but this will help you feel excited about the activities on your list and give you a sense of control.
I would recommend leaving some room in your itinerary for spontaneous adventures.
Read up on safety tips
Being informed on key safety tips before you depart is especially important for first-time solo female travelers, such as staying connected via an eSIM like Airalo or Yesim, purchasing travel insurance, choosing accommodations wisely, and more.
Knowing how to keep yourself safe can provide a sense of relief to you in the form of an emotional safety net.
Look for comfort
One way to make it easier for you to overcome the anxiety associated with stepping out of your comfort zone by traveling is to seek comfort and familiarity during your trip.
Watch your favorite comfort show, listen to a comforting song or read your favorite book.
Consider going to a place of worship if you are a person of religion.
As well, stay connected with loved ones back home so you don’t feel completely isolated.
While you may not be physically in the comfort of your home, you can stay connected with some of the elements that make you feel at home.
That’s why they say “home is where the heart is”.
Tap into your network
Many folks are often afraid of the fact that a solo trip means being completely alone, but this is simply not true.
Solo trips can be as social as you would like them to be.
If you are open to socializing, there are a number of ways to meet people while solo traveling, and even find travel buddies or lifelong friends — such as staying in hostels, connecting with travelers or locals via online forums including Facebook groups, and going on group tours.
My all-time favorite hostel for making friends is Home Lisbon Hostel — the hostel has a Mamma that cooks family dinners every night for 30 or so hostel guests, and the hostel has fun group tours too.
Visualize your trip
Counter your pre-trip jitters with excitement by creating a vision board.
You can make a physical vision board that you can see everyday, or a digital one by pinning items on Pinterest.
Or, you could even start small and change your phone or laptop’s lock screen to a single image of your destination.
Positive affirmations
Positive affirmations are positive statements that we say out loud and repeat back to ourselves to challenge thoughts or information that threaten our self-concept.
The practice of affirmations is rooted in psychology, and several studies have shown that daily positive affirmations can reduce stress and anxiety.
Repeat travel specific positive affirmations to yourself everyday to tackle anticipatory anxiety leading up to your first solo trip, such as “I embrace the excitement and challenges of solo travel with an open heart” or “I am strong, resilient, and capable of handling any situation that comes my way.”
Harness your inner power
I don’t believe in empowerment…wait, don’t leave, hear me out!
The Oxford Dictionary defines empowerment as “authority or power given to someone to do something.”
I believe that power is not given to us, rather, it is within us, and we have to find, awaken and harness our own inner power.
Prior to my trip, I found my inner power to travel solo for the first-time by watching the Bollywood movie Queen.
Seeing a sheltered South Asian woman going on her European honeymoon alone after getting her heart broken — navigating cultural differences, developing deep friendships and having experiences she never thought she would — transform into a strong, confident woman who stood up for herself, made me get excited about how travel would change me.
So find a powerful movie about travel — my personal recommendations in addition to Queen are Zindagi Na Milegi Dobara and English Vinglish (as you can see, I’m a Bollywood fan).
More movies!
Watch movies or shows filmed in your travel destination to get familiar with the environment and get excited about your trip.
Lately, I‘ve been into Turkish RomComs like Make Me Believe and Love Tactics, and the sceneries are fantastic!
You could read books too, but seeing frames of locations in my itinerary allows me to visualize myself there.
Oh — and by the way — once your trip is over and you watch movies or shows, it feels amazing to be reminded of the good memories and you can actually feel like you are in the movie.
Watching Emily in Paris after going to Paris just hit different!
Process. Process. Process
Being in a completely new and unfamiliar environment can be confusing for our brains, especially with potential jet lag.
Personally, I am a verbal processor, i.e., I am able to process my feelings by saying them out loud.
When I was anxious during my first solo trip, I vlogged my trip on Snapchat for my friends back home, and also did verbal journaling.
Figure out what works best for you and process your feelings. You can also try writing in a journal, doodling, or moving your body.
5-4-3-2-1
The 5-4-3-2-1 method is a grounding technique to reduce anxiety and bring you back from your heightened or panicked state.
Look around for 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell and 1 thing you can taste.
Take deep breaths as you do this to deactivate your parasympathetic nervous system and bring it back to equilibrium.
Butterfly Hug
The Butterfly Hug is another grounding technique, employing bilateral stimulation to reduce anxiety.
In this somatic practice, you criss-cross your arms and put them over your chest or shoulders, tapping yourself with each hand alternatively and in a rhythmic fashion.
This is one of the most effective techniques that personally has worked wonders on me when I’m experiencing panic.
Guided meditation
Consider adding some guided meditation into your travel prep!
Apps like Calm and Headspace have fantastic sessions that focus on anxiety reduction and relaxation.
Plus, there are tons of free meditations on YouTube.
Just a few minutes a day can help you feel more centered and ready for your trip.
Deep breathing
Getting the hang of deep breathing can work wonders for anxiety.
When things feel overwhelming, try the 4-7-8 technique: inhale for 4 seconds, hold for 7, and exhale slowly for 8.
This simple practice helps calm your nervous system and brings you back to the present.
Make it a regular part of your routine, so it’s second nature when you’re on the go.
Join a group trip
If solo travel still feels too overwhelming, think about joining a group trip or tour for your first adventure.
It’s a great way to have some independence while still being part of a supportive group.
You’ll meet fellow travelers and share experiences, which can make things feel way less daunting.
Some popular travel companies include G Adventures and Intrepid.
You can also travel solo and book tours when you reach your destination. My top recommendations are GetYourGuide and Viator.
Alternatively, shameless plug — keep in touch with me to be in the know about my inclusive and introvert-friendly group trips (coming soon)!
You Got This!
Traveling solo for the first time can be daunting, but it’s an incredibly rewarding experience that can transform your life.
I’ve shared my top 15 tips to help you manage anxiety before and during your trip, all of which I have implemented as an anxious girlie myself. Note that none of this is medical advice — just stuff that has personally worked well for me!
Remember, it’s okay to feel anxious — it’s a natural response to stepping out of your comfort zone. And know that you are not alone.
And that you are brave, capable, and ready for this adventure.
So take a deep breath, embrace the unknown, and embark on your solo journey with an open heart and mind.
The world is your oyster and I am so excited for you!
