Ever wonder how to stop feeling overwhelmed as a solo traveler? You’re not alone.
As an introvert, it takes very little for our vacation excitement to turn into complete despair.
The anxiety that comes from being around so many people and different energies is EXHAUSTING.
The overstimulation that we often feel is heavy because there’s so much going on.
And sometimes, we feel a deep sense of loneliness.
Despite being introverted and usually enjoying alone time, solo travel can sometimes make you wish you had a friend or family member tagging along.
It’s important to acknowledge these feelings and understand that they’re common.
Acknowledgment is the first step to overcoming that dreadful feeling of overwhelm.
And the good news?
There are many simple ways for you to feel more at ease and less stressed as an introverted solo traveler. ☺️
These practical tips continuously help me stay calm, cool, and collected when it’s time for my next adventure in a new city.
Whether this is your first solo trip or your 100th, there’s something here for everyone.
Want to know how I do it (without the panic attacks)? Let’s dive in.
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Why Solo Travel Feels Overwhelming
I remember the first time I took a solo trip.
I was 21, had never even flown before, and was embarking on an international trip to Paris for film class project.
I was severely under packed, unprepared for the language barrier, and completely out of my comfort zone.
Talk about an insanely overwhelming experience!
But, I survived and learned many things along the way.
And so will you. 😼
Even the most seasoned travelers get overwhelmed from time to time.
Being in a new place out of your comfort zone has the power to make anyone feel uncertain or less confident.
Also, the added stress of being an introvert who needs daily recharge time can be a lot to handle.
And don’t get me started on everything that comes BEFORE you even leave for vacation.
I mean think about it…
Before you even step foot in the airport, you’ve probably already experienced decision fatigue.
Where to book your hotel; what areas are safe; what’s the best mode of transportation; is there a language barrier?
All of these things are taking up real estate in your head, so it’s no wonder you feel like you’re about to lose it sometimes.
But don’t worry, this emotional load that you’re carrying can be alleviated, making your vacation planning process a lot smoother.
Signs You’re Experiencing Solo Travel Overwhelm
So, what are some signs you’re actively going through solo travel overwhelm?
For starters, you may be irritable for seemingly no reason. Every little thing annoys you and puts you in a bad mood.
More common symptoms are fatigue and procrastination.
As humans, when there’s something that we don’t necessarily want to do, we’ll do everything in our power to avoid said task.
This means napping and delaying starting the thing that’s stressing us out (i.e. packing, coordinating dinner plans, etc.).
Lastly, you’re probably thinking about every little bad thing that can happen.
“What if I lose my SIM card or can’t speak the local language?”
Overall, you just feel burnt out.
And these feelings can manifest in a number of physical ways.
You could experience random muscle aches, head aches, panic attacks, or even flu-like symptoms.
Crazy, right?
There’s a saying that goes something like, “Where the head goes, the body follows”.
And this couldn’t be truer.
When you’re feeling overwhelmed, your body will definitely let you know.
Now that you can recognize some ways your body responds to overwhelm, let’s find out how to stop feeling overwhelmed as a solo traveler altogether.
How to Stop Feeling Overwhelmed as a Solo Traveler
Now, let’s get to the good stuff: how to actually overcome your travel overwhelm.
It’s important to break things down into pre-trip and mid-trip categories.
This way, you have strategies already in place to give you peace of mind at every stage of travel.
Implementing these tips has significantly lessened my stress levels.
Good times are waiting for you, so set yourself up for travel success!
Pre-Trip Power-Ups: Your Secret Weapons Against Overwhelm
🧳 Utilize a Packing Guide
One of the most stressful parts about travel is packing.
Packing a suitcase can be a complete nightmare. I feel like you either under pack or over pack–there’s no in between.
I used to get the worst analysis paralysis over packing my bags that it led me to creating a simple solution: a packing guide checklist.
Now, there’s no mini heckling travel monster on my shoulder, and I can quickly pack my luggage without second guessing myself.
My advice to you is to stop wasting so much time deciding, and start packing smart.
Get your checklist here.
📋 Slow Down Your Itinerary
To stop yourself from feeling overwhelmed as a solo traveler, do yourself a favor and knock some things off your itinerary.
Rome wasn’t built in a day, so you certainly don’t have to see it all within 24 hours either.
I know there’s a lot you want to see while on vacation, but I promise, it’s not worth the sacrifice of your energy reserves.
Slow your pace and really take the time to appreciate a few things about the place you’re visiting, not all the things.
My travel itinerary is a good resource to have in your toolkit.
‼️ Create an Emergency Plan
A great way to feel less anxious about a trip is by having a solid plan in place should an emergency arise.
This tip is especially helpful if you’re traveling to a different country and have safety concerns.
Make your emergency plan as detailed as possible to help give you a huge peace of mind.
This will look like having a list of people you can contact and important numbers for the place you’re visiting (hospital, pharmacy, police station, etc).
Also, be sure to include a list of local resources and any U.S. embassies your destination may have.
With this plan, you can kiss overwhelm goodbye.
🏡 Bring Something from Home
Nothing brings a sense of comfort for a stressed out introverted traveler like a familiar item from home.
This could be a photo, a stuffed animal, a blanket, or any little trinket that makes you smile.
Bringing a sentimental item will help keep you grounded if you start feeling anxious.
These days, I bring my mini Pikachu (PikaLittle, as I call him) with me on my travels.
He’s basically my version of an emotional support animal. 🤭
I love that he’s small enough to fit in my luggage and provides a sense of familiarity and comfort no matter where I go.
Mid-Trip Magic: Cultivating Calm on Your Solo Adventure
🧘🏾♀️ Create an Introvert-Friendly Routine
One of the best ways to combat overwhelm while solo traveling is by having an easy-going routine that complements your introverted nature.
Try going for morning walks before settling into a quiet cafe to journal or read.
Also, having set “recharge times” during the day can make such a difference in your overall energy levels and mental state.
This could mean taking an afternoon nap, spending some time alone in your hotel room, or even finding a peaceful spot to people-watch.
There’s nothing wrong with being an introvert, so give yourself grace if you need some solo time during your trip.
🧖🏾♀️ Find Comfort in Familiar Activities
Remember earlier when I said I bring my emotional support Pokemon?
A great alternative (or addition) to this is doing some familiar activities you normally do back home.
Do you normally have a yoga session at the end of the day?
Are you someone who does a face mask every Tuesday and Thursday while watching a Netflix show?
Well, continue doing those things while you’re on your trip!
Being away from home can make you feel a little out of your element, so it’s important to keep up with certain activities that bring you joy after a long day.
📲 Limit Digital Overload
It’s so tempting to be glued to your phone during your solo vacay.
Recording your excursions to post on TikTok or updating your IG story every hour will surely take a toll on you.
And honestly, the overstimulation that you get from scrolling social media, Pinterest, YouTube, etc. is probably adding to your overwhelmed state.
So, my friend, I challenge you to put your phone down more and fully take in your surroundings.
Unless you’re navigating Google maps, of course.
There’s nothing better than having an authentic travel experience.
👯♀️ Connect Mindfully (Not Constantly)
If the thought of constant social interaction makes your skin crawl, I get it.
Sometimes it’s due to social anxiety, other times it’s exhaustion, low energy, or a lack of interest.
However, there’s nothing wrong with meeting up with new people every now and then to experience a new destination together–even if you’re solo traveling!
Simple things like attending a local community event, a cooking class, or taking a guided walking tour can be the mini social reset you need.
And you never know; group tours can sometimes lead to making new friends from all over the world.
If this all sounds like too much, no sweat.
A quick chat with the local barista or public transportation driver is an easy way to practice mindful socialization.
Do what feels good, and remember that it doesn’t have to be an everyday thing.
😌 Stay Present and Positive
As difficult as it may be, try not to let your overwhelm derail your whole day.
It’s perfectly normal to have some hiccups, low moments, and a little jet lag along the way, but how you overcome those times is what matters most.
Stay present.
Feel everything.
There can be so much beauty in the unknown.
Trust me, amazing things can happen once you open yourself up to new experiences after your original plan falls through.
📌 Check out this post to get some insanely easy (and effective) post-travel reset tips.
Mindset Shifts to Prevent Future Overwhelm
I did want to mention that the way you think can also contribute (positively or negatively) to your social travel anxiety.
A key part in preventing future overwhelm is by “getting ahead” of it as much as you can.
My first suggestion, start by reframing how you may think of solo travel and independence.
Don’t take independence as you having to do everything on your own with no help.
You shouldn’t feel pressured to do it all, so take that weight off of your shoulders!
Also, normalize having rest days where you don’t do anything at all.
Some days will be emotionally and physically taxing, so give yourself permission to have a day to yourself if you need it.
Bit by bit, your solo travel confidence will grow.
And the best part of it all?
As you navigate new experiences and unfamiliar places, you’ll learn more about yourself in the process.
Tools to Ease Solo Travel Stress
Aromatherapy Nasal Inhaler
This little thing has been a life saver! I use my nasal inhaler when I’m stressed and need a moment to come back down. Take this with you on your trips when you need a quick and calming way to relax and calm your nervous system.
Noise Canceling Headphones
Your first trip to the airport as an introverted solo traveler can be a lot. There are hundreds of people going in every direction and constant background noise. Wearing noise cancelling is something you don’t want to be without because they cut your overstimulation in half.
Apple AirTag
Since using this little life-savers, I no longer worry about my checked luggage. You simply pop in your suitcase, turn it on, and rest assured knowing you have the location of your things. I have a blog post that goes over the Apple AirTag in more detail here.
Weighted Sleep Mask
If you’re traveling across different time zones, you’ll more than likely be sleeping on the plane at some point. Regular sleep masks are OK, but the weighted ones add an extra sense of comfort. Bonus points if it’s infused with lavender!
Travel Weighted Blanket
Similar to the sleep mask, a weighted blanket is great for combatting anxiety while you’re traveling. The gentle pressure that’s applied to your body feels like a hug, releasing two major calming hormones, oxytocin and serotonin.
Essential Oil Roll-on
New places and experiences can feel a little less daunting by taking some essential oil roll-ons with you. Invigorating scents of peppermint and eucalyptus, calming scents of lavender, and rejuvenating scents of citrus will keep you in the present moment when things feel out of control. And they’re so tiny you can slip them in your purse!
Fidget Spinner
Remember the huge fidget spinner frenzy of 2017? Those viral gadgets were originally created for those with ADHD, Autism, and anxiety. This sensory item will be your new best friend and is the easily way to combat nervous energy. A must-have in your travel arsenal.
Olly Stress Gummies
I didn’t think these gummies would work when I first started taking them years ago. Long story short–I was wrong. Olly Stress Gummies are packed with L-Theanine, GABA, and Lemon Balm, helping you feel relaxed and less on edge. These are some of the best things to have when you forget your anxiety medicine or if you choose to go a non-prescription route.
Misting Mini Fan
This little travel companion is great to have if stress sometimes makes you sweat. This happens to me and it’s the most annoying thing ever. Keep your mini fan handy during those times for a quick cool down. And the added bonus of a cool mist of water snaps you back to the present moment. An even bigger bonus: this doubles as an emergency power bank!
MyTSA App
The MyTSA app is one of the best tools to have as a nervous traveler. It gives you TSA check in wait times for over 200 U.S. airports. I’ve lost count of how many times this app has helped me plan my arrival and departure at hectic airports (SeaTac, I’m talking to you 🙄). Download yours now to get a peace of mind. 👉Apple Android
Final Thoughts
As you can see, there are numerous strategies on how to stop feeling overwhelmed as a solo traveler.
The more you implement these simple tips, the less stressed out and anxious you’ll be on your trip.
Remember that new experiences don’t have to feel so intimidating.
And small steps lead to big changes, so don’t put too much pressure on yourself to get it all right at once.
Want to dive deeper as an introverted traveler?
Read my Ultimate House Sitting Guide next to learn how you can travel the world without spending hundreds of dollars each year.
Peace, love, and good vibrations. ̴(•◡•)̴♡
