18 Best Must-dos when you travel solo with anxiety

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When you do things alone or travel solo, do you ever start to feel withdrawn, uncomfortable, or stressed? These may be signs that you have some symptoms of anxiety.

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DISCLAIMER: I am by no means a medical professional nor am I trying to diagnose or impose fear, this is more for people who know they have it and are looking for tips to try and regulate it, whilst they travel alone.

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If you do not know that you have it, or speculate that you may have it. Please see a professional, psychologist, or talk with someone over the phone to get an idea.

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Here are some places you can seek your information: BeyondBlue, Health Line, Better Help.

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Here are some people you can see to get diagnoses: Psychiatrist, Psychologist, Psychiatric Nurse.

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Trigger warning, I am going to be talking about anxiety disorders and the different types. I understand some of them can be quite triggering, so please do not proceed if you feel uncomfortable.

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As someone who has struggled with General Anxiety Disorder, Social Anxiety, and (Trigger Warning) Panic Attack disorder. Doing things alone, especially travelling can be quite conflicting. Why? well, on one hand you’re not around other people which is good if you struggle with social anxiety, however, then you have to do everything on your own, which can trigger general anxiety. It’s basically a toxic cycle.

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Therefore (from my experience) travelling can become one of the most relaxing yet stress-induced experiences, when going about it alone.

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Nevertheless, I have noted 7 types of anxieties:

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General anxiety disorder, Panic disorder, Social anxiety, Separation anxiety, Agoraphobia, Post Traumatic Stress Disorder, Obsessive Compulsive Disorder.

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Here is some more information on the different disorders

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More importantly, I am not a professional, but I have had anxiety for a very long time and I know how compromising it can be on your life.

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Which is why I put together a list of 18 Best Must-dos when you travel solo with anxiety

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1. Plan out what you’re going to do

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Having an itinerary or at least an idea of what you’re doing is important for anyone. However, people with anxiety may do this to not feel so overwhelmed, stimulated, or scared when they are overseas or in another city. It also gives you a perspective on when to do it, so if you need a break, you can plan one in your itinerary, just in case.

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This is good for all types of anxiety.

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2. Go to a travel agent

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Going to a travel agent? That’s still a thing? Yes, it is. I actually used to be one (not for very long…). But what I learnt from using them and working as one is it makes your travels seamless, easy, and you don’t have to plan everything on your own. You also may receive great deals and recommendations that will not only put your mind at ease, but be best for you when you travel. Furthermore, it prevents you from having to deal with everything all by yourself. You can make a quick call to your travel agent, or tour provider and they will handle it for you. This takes away any stress or worry. Lastly, if you have social anxiety, it can stop you from having to go look for help, when you already have it.

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This is good for General anxiety, Social Anxiety, PTSD, Panic disorder, Agoraphobia.

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3. Download maps offline

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This is my favourite travel tip of all time. I once decided to travel solo for the weekend, glamping rural Victoria Australia. There was no internet or reception, so I had to rely on my memory to get around. Yes, I made it out alive, but it still triggered my anxiety and I wouldn’t want that to happen to anyone else, especially in a foreign country-alone.

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Gathered, you won’t have the live traffic updates, however, at least you have directions and can still get there regardless of any issues along the way. Just make sure to leave at least 15- 30 minutes before you’re supposed to, to give you enough time.

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Moreover, make sure you download a map of everywhere you will travel. This can add to your travel itinerary and plans and is why it’s good to plan what you’re doing and where you’re going.

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This is good for General anxiety disorder, Panic disorder, Social anxiety, PTSD, Agoraphobia.

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4. Write a list of everything you need for one week

 

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I know this sounds a bit much, but writing a list of things that you need and want to take overseas a week before you go, allows you to add or take off necessary things, without you stressing over it the night before. You can then pack easily and seamlessly without feeling overwhelmed before you leave.

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You can also keep adding to the list if you forgot something, so you’re not frantically trying to remember what to take or what you forgot.

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This is good for all types of anxiety.

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5. Book in advance

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If you want to visit any popular restaurants, activities, events etc. Always book in advance for two reasons.

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Reason one: Many places are booked out due to being popular and it’s best to book in advance so you don’t miss out.

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Reason Two: It adds to your plans and itinerary that you can prepare yourself for. It eases your mind, instead of feeling stressed about booking the day of.

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This is good for all types of anxiety.

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6. Start small

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If you want to travel solo, but have anxiety, start small. You can start in your own state/country/city, where you feel comfortable. This is so you can get the hang of travelling alone, but in a place you feel most safe, competent, and don’t experience too much culture shock.

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This is good for all types of anxiety.

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7. Go on a tour

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Tours are great because they curate and organize everything for you. They also have a guide helping you through your travels, making sure that you’re okay during your trip. It is also a great way to make friends naturally, especially if you have social anxiety. This way you can choose to make friends or you can choose to not. It’s not really a forceful environment and you can always take a break in your room, when you have those free time moments during your tour.

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This is good for General anxiety disorder, Panic disorder, Agoraphobia.

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8. Look up reviews

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Google reviews helps to see a number of things. It helps to see the quality of the food, customer service, location, bad reviews and many more things that can put your mind at ease before going places. Especially if it has bad reviews. I know when I go somewhere and I am not promptly approached, served and treated with kindness, it can trigger my social anxiety. Therefore, when you look up reviews it can point you to a place that is hospitable. This is very important especially when you travel solo with anxiety.

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This is good for General anxiety disorder, Social anxiety.

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9. Research the places you want to visit

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Researching companies and websites lets you see what inclusions they provide, where they are located, their reviews, price of products, and so much more. Researching can be a quick google search, or you can even read blogs, watch YouTube, watch Tik Tok etc. 

There are so many ways to research a place now with the media, resources, and accessibility we have. Overall it gives you an idea of how long you will spend there as well.

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This is good for General anxiety disorder, Social anxiety.

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10. Don’t feel guilty for taking a break

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This is a big one! Don’t ever feel guilty for wanting to stay in your room, or read a book, sleep in, restore and rest. You’re travelling , you’re not working. You do not owe people your time, money, or energy, especially if you don’t have a lot of it to give. You deserve the rest. I know you want to tick things off your bucket list, but you have your whole life to do that. It’s never a waste to rest your mind and body, because once you’re rested you’re able to give whatever you’re doing, your all.

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This is good for all types of anxiety.

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11. Breathe

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Take some deep breaths, if you are feeling stressed and anxious, find a calm and isolated place (if you can) to do it effectively. I know this seems temporary, but it’s better than freaking out and making your travels stressful. You can download apps like calm, that help you to regulate your stress and anxiety a bit better, whilst you are by yourself overseas. If it’s really bad then I would seek a medical professional or take a day off.

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This is good for all types of anxiety.

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12. Exercise/ Go for walks

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Go for a walk in the morning, or to the gym. Many accommodations have gyms, saunas, pools etc. Something that will help to distract you and release endorphins. It’s not going to cure it, but it will help regulate it a lot better. Incredibly, exercise is scientifically proven to reduce stress levels. This is because exercise can reduce stress hormones, such as cortisol, which can take your mind out of fight-or-flight.

This is good for all types of anxiety.

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13. Share your location

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This puts not only your mind at ease, but your family and friends as well. Sharing your location and messaging friends and family where you are, allows for them to take action if anything goes wrong, or even if you are feeling uncomfortable. It keeps you safe while you’re embarking on your travels overseas. Therefore, reducing your feelings of anxiety.

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This is good for General anxiety disorder, Panic disorder, Social anxiety, Separation anxiety, Agoraphobia, Post Traumatic Stress Disorder

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14. Print out necessary documents

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Some airports don’t accept digital forms and it can be quite stressful being denied boarding, or waiting around for answers. Printing out your necessary documents and putting them neatly in a folder, so they’re easily accessible can you help you get on your flight faster and safer. Therefore reducing your anxiety whilst travelling alone.

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This is good for all types of anxiety.

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15. Have at least 3 places to hold money

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Having different ways to store your money, protects your finances. You can put your money in one or two travel cards or even put some cash in two separate wallets.

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When you create different ways to access your finances, you have enough for each day, but you don’t have to carry around hundreds of dollars everywhere you go. Furthermore, the less you carry around, the less things you are worrying about. Therefore, the less anxiety and stress you may feel.

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This is good for General anxiety disorder, Panic disorder, Social anxiety, Agoraphobia, PTSD, Obsessive Compulsive Disorder.

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16. Go during low tourist season

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If you have social anxiety and need some space (honestly same), travelling during a low tourist season is a great option. It is a lot less overwhelming, less people, and everything becomes more affordable, accessible, and quieter. It may not be the best time to go due to weather and events, but it’s great for first-time solo travellers and people who struggle with anxiety.

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This is good for General anxiety disorder, Panic disorder, Social anxiety, Agoraphobia.

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17. Invest in a private room

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Staying in a dorm, especially a mixed dorm of 8 people can invade privacy and make you feel uncomfortable, considering everyone is a stranger or an acquaintance. Investing in a smaller dorm with the same gender or even a private room is a great option because not only will you still meet people, but you will meet people on your own terms, in a more peaceful environment.

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This is good for General anxiety disorder, Panic disorder, Social anxiety, Agoraphobia, Obsessive Compulsive Disorder.

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18. Join Facebook groups

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There are many travel Facebook groups that talk about different tips and advice. You can even meet up with people overseas through these groups, if you’re feeling anxious about being alone. It’s perfect because most of the time they are also travelling alone.

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Moreover, they also give great travel recommendations for travelling alone and living abroad.

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Some examples of Facebook groups are Gals who travel, Girls love travel, The solo female traveler network, traveling in Europe, Solo traveler, and Travel friends.

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This is good for General anxiety disorder, Panic disorder, Separation anxiety.

 

 

Though there are still things that may make you feel a little anxious overseas. Hopefully this gave you a bit more peace of mind about travelling solo with anxiety. Many people travel solo and they become more confident, cultured, strong, and experienced the more they do it.

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