Don’t let your fear of traveling alone hold you back. These tips will help.
I’m pretty happy being by myself. In fact, I would say I’m comfortably a 4.5 on the Five Stages of Being a Merry Loner. I’ve gotten to the point where going to the cinema with anyone else seems utterly ridiculous (it’s the least social activity imaginable), and there is not a shred of self consciousness when eating alone at a restaurant. Zilch.
So, you’d assume solo travel would be a breeze, right? Well, let me introduce you to my pal: anxiety.
The shortlist: 4 strategies to stop being scared of traveling alone
- If you’re spiraling over all the what-ifs
- If you’ve heard hostels are great—but you’re nervous about staying with so many strangers
- If you’ve got major decision fatigue when traveling alone
- If you’re overwhelmed by all the new sights, sounds, and smells
Coping with solo travel anxiety
My love-hate relationship with anxiety (he is, in his own way, trying to protect me) began at an early age. I was the kid who got nervous at sleepovers, the one who fretted whether his toys were getting along, and above all, the one who really hated change. And guess what? As it turns out, travel is just one long exercise in change: new beds, new people, new daily uncertainties.
Despite all that, I’ve somehow managed to survive (and occasionally thrive) through two months of interrailing around Europe and half a year of navigating Turkey and Southeast Asia. In fact, as I type, I’m in the process of packing my bags to head back to Vietnam. All on my merry lonesome.
Whether you’re a proud loner or just Loner Curious, it’s still normal to be a little scared of traveling alone—but that doesn’t mean you have to let solo travel anxiety hold you back from your dream destinations.
Let’s go hand-in-hand through some of the top reasons people have a fear of traveling alone—and come up with strategies to kick your solo travel anxiety:
1. You're spiraling over all the what-ifs
There is absolutely no getting around it: Traveling alone comes with uncertainty. In the bucketloads.
You’re ditching the comfort of your own little bubble and swapping it for the big wide world. That can sound horrifically daunting, but taking it step by step is the way to go. And spoiler: The uncertainty and unknown is where the magic happens.
For me, the largest uncertainty was: “What if I can’t handle it?” For you, it might be: “What if I get ill?” “What if I hurt myself?” “What if I get stranded in an airport with the wrong visa?”
Whatever it is, these are just the what-ifs, and they are a very, very natural response to the prospect of solo travel. Your brain is simply trying to prepare for the worst-case scenarios.
It’s a pain in the arse, don’t get me wrong—but the less attention you give these thoughts, the less intense they become.
Tip: Prepare for your biggest solo travel fear—then let the rest go.
There’s a fine line between preparing and over-preparing.
Obsessive planning tells your nervous system there’s something to fear, which keeps you stuck in anxious loops. Instead, pick one major thing to plan well, and let the rest go.
For me, that involves doing a decent amount of research on accommodation options. I’m not a party-person anymore, so ending up in a rowdy hostel or in a hotel next to a club is nightmare-fuel. Once I know that where I’m staying will be quiet, comfortable, and welcoming, a lot of my what-ifs calm down.
For you, that might look like researching good restaurants, being near a medical centre, or staying in the safest neighbourhood in the area.
Then you have to stay firm and not fall into the trap of prepping for everything else. Remind yourself you have sorted out your main concern and that you can handle whatever else is thrown your way.
2. You’ve heard hostels are great—but you’re nervous about staying with so many strangers
Storytime: After five dreamy days in the Algarve, beach-hopping, making new friends, and feeling freer than ever, I booked the first decent-reviewed hostel I could find en route to Seville.
Big mistake.
The place revolved around drinking games (conveniently held right outside my bedroom), and I shared a dorm with a 60-year-old whose snores registered on the Richter scale. As I lay there, bed shaking from the aftershocks and sleep deprived, I promised myself: no more rushed hostel bookings.
For us Merry Loners, hostels can present all sorts of hurdles and challenges. Of course, you can choose to avoid them entirely—but they’re affordable, and meeting people from all over the world is one of the best parts of travel (yes, even as a loner).
Tip: Look for quiet, non-party hostels
My top tip for you if you have solo travel anxiety about overcrowded hostels is to pick hostels that aren’t considered very social.
There are a few ways to find these. First, look at the reviews. If you see things like “Really nice place, just a little quiet,” cha-ching! You’ve hit the jackpot.
Second, avoid any hostel with an on-site or nearby bar (double-check the pictures for this). Next, don’t go with the cheapest option. You pay for what you get in hostels, and cheapo ones typically attract the loud crowds.
I’m aware that it might sound like I’m setting you up for a boring stay, but keep in mind that for us introverted solo travelers, a place that is considered “not very social” to others could offer the perfect level of interaction for us. It also means you’re more likely to meet like-minded travelers.
A few more quick tips if you’re anxious about traveling alone and staying in a hostel:
If you’re staying in dorms, every week or two, book a couple days in a private room or move to a hotel.
If you’re a people-pleaser, practice saying no. Saying yes to everyone and every offer you receive is exhausting—people won’t mind if you decline.
3. You get major decision fatigue when traveling alone
Waking up each morning with a clean slate ahead and not having to cater to anyone else’s needs is unbelievably liberating. “Hmmm, today I think I’ll spend the morning at the beach, the afternoon at a cosy café with my book, and the evening eating good food with a view— bliss.”
There is, however, a negative to all this choice: decision fatigue.
I’m not the most decisive person (at the best of times), but if you throw in tiredness, language barriers, and a steady stream of revolving new situations, I’m like a deer in headlights.
I’m aware this sounds a little ridiculous.“Oh, poor you, having to decide what to do each day while traveling around the world must be so hard.” I get it. Plenty of my friends and family would kill for that challenge. But it’s a very real thing, and not having anyone to share decision-making responsibility with is tiring when you’re traveling alone.
Tip: Stick to routines, and keep your itinerary light
Routine is a key part of your life, whether you’re conscious of it or not. So when you’re on the road, finding structure is important.
Try to stick to the same sleep/wake cycle when possible; develop an exercise schedule (however light); and attempt to eat meals at similar times each day.
Speaking of meals, don’t feel bad about eating at the same place for several days (or weeks) in a row. There’s great pressure when traveling to try all the amazing foods on offer, but sometimes having a regular spot you know and love can really reduce decision fatigue.
I would also really recommend booking in “do nothing” days.
It’s very tempting to pack your calendar full of activities so you don’t miss out on anything. Great on paper, absolutely rubbish in reality—you’ll soon crash and burn. If I’m in a place for a week, I block out at least two to three days for relaxing, laundry, life admin (the new Gym, Tan, Laundry for those Jersey Shore fans).
4. You’re overwhelmed by all the new sights, sounds, and smells
This point might not apply to you, but I wanted to include it because it’s something I’ve had to manage—and I have a sneaking suspicion that if you also enjoy time alone, you might be a little sensitive to sensory input, too.
Sensory processing sensitivity is a heightened sensitivity to sensory stimuli (try saying that quickly), like light, sound, smell, and touch. Basically, if you find yourself squirming when loud emergency vehicles soar past or you’re someone who hates overhead lights and opts for lamps and candles, you might fall into this category.
It’s actually very common, with 15-20% of the population believed to experience the world in this way—so it’s nothing to be ashamed of. It can, however, impact how you take in the world when you’re on the road.
One of the most amazing things about travel is that everything is new. It’s like seeing the world through a toddler’s eyes, and it makes you realize how switched off you can be in normal life. But after a while, all these new sights, smells, noises, and tastes can feel a little too much, making the magic of a busy Bangkok market turn into a sensory slaughterhouse.
Tip: Pack gear to help you find your zen
This will depend on which sense is the most sensitive for you. For me, that’s sound, so I won’t travel anywhere without my noise-cancelling headphones or earplugs. These two tools help bring the noise down to a far more manageable level and make me feel more in control of my environment.
If harsh lights bother you, I’ve found baseball caps and/or sunglasses are great, while steering clear of markets or harbors is best when smells are too much.
When in doubt, one of the best things you can do for sensory overload is to book a hotel room and allow yourself to withdraw from the world. Take a day or two with the curtains drawn, order food, and situate yourself horizontally. You’ll soon feel yourself again.
If imagining noisy, crowded environments is enough to get your solo travel anxiety going, then let’s take a look at some of the quieter spots you could enjoy on your travels: from the rivers of Yellowstone to the beaches of Ericeira to the cats of Istanbul.
I got over my fear of traveling alone—and you can too
If you had asked my friends a few years ago who among us would be the most likely to travel alone, I would have been rock bottom on the list—not due to my fear of being alone (quite the opposite) but due to solo travel anxiety.
But if I can do it, you absolutely can.
If you’re headed off on your first solo trip, then it’s normal to be feeling scared of traveling alone. To be honest, yes—you might have the odd wobble. But you’ll learn a lot about yourself (cliché, but true), meet some seriously interesting people, and have an adventure you’d never get sitting at home wondering, “What if?”
So start your research (but not too much), pack your bags, and go forth into the big wide world, even if you’re still a little anxious. You got this.
Daniel John
Daniel John is a freelance copywriter from the UK who spends his days writing words for brands across industries—from travel to automotive to mental health. When not working, you’ll most likely find him behind the lens coaxing cats into posing for the camera. You can see some of his professional work at danieljohncopy.com
Next Steps:
Start planning your solo trip. If could be close to home, like a weekend away in the next town. Or it could be a dreamy, long-haul vacation like a solo trip to Paris. If that’s the case, I’ve got your 7-day solo travel Paris itinerary.
Get a little more solo travel courage. If you’re not convinced about the value of solo travel, read this essay: I Don’t Like Traveling Alone—But I Keep Doing It Anyway.
Build some solo travel inspiration. Get yourself in the mood for solo travel planning with these 21 quotes for traveling alone.
Use the image below to save this post to Pinterest so these tips are there when you need them.
Discover how the merry loner lifestyle makes life more enjoyable:
LONER MINDSET: fresh perspectives on learning to genuinely enjoy your own company
BOOKS: reading lists for people who love being alone with a good story
ANALOG LIVING: inspiration to step back from the screen and live a life offline
SOLO TRAVEL: guides on where to go and how to enjoy it alone
MINDFUL CONSUMPTION: vetted recommendations for a simpler, less wasteful life
LONER Q&As: interviews from global voices on how to live a meaningful, enjoyable life
