Solo Travel: Overcoming Travel Anxiety & Stress

Embarking on a journey, whether it’s to a nearby city or an exotic destination, can sometimes be accompanied by those familiar pre-travel nerves, added stress and anxieties. Both leading up to your trip and during it, taking away the enjoyment you should be experiencing. And that’s totally normal.

There are ways to minimize these feelings and get you back on track to an amazing adventure!

Let’s Break it down into chunks.

Here are some strategies to help tackle and reduce the pre-trip and during-trip anxieties & stress:

Pre-Departure:

• Get to know your anxiety & stress triggers-Getting familiar with how your body reacts to anxiety & stress. Knowing your triggers and how to deal with them before you start planning your adventure can let you nip them in the bud before they overwhelm you.
• Get good reliable information-I can’t stress enough to research the destination you are going to, especially local cultural customs, transport options and hubs, and possible scams to look out for. 
• Get your travel documents in order-Make sure you know what is required for the entry of the country you are going to, especially with many countries moving to online formats and recent visa updates. Importantly make sure there is 6 months valid on your passport for the time you arrive back into your country of origin.
• Safety-This a big concern for many and a major cause of anxieties, but many countries are safe to travel to as they value their tourists. But of course there is always risk no matter where you are. Get prepared pre-travel with a back-up option for cards, documents in hard copies and know you can always rely on your common sense.
• Get your house in order-Making sure you have ticked off a check list of the basics before you travel, like informing your bank of your travel destination, getting someone to collect your mail, organizing pet care and leaving your travel itinerary and contact details with a trusted person will ease stress and make you feel more confident leading into your trip.

During your your trip:

• Get familiar-Learn a couple of local phrases, get a card of the accommodation you’re staying at to show drivers etc, or if you get lost. Download an “off-line” map of your destination and pin place like your accommodation and site you’d like to see.

• Pre-book arrival-One of my best tips, especially if you are moving around on your trip, is pre book your first nights accommodation with a transfer. This will take the stress out of your arrival.

• Build in “down-time”-This is so important if possible, sometimes we are so busy traveling we actually can become travel weary. Having a day-or-two with no pre-laid plans can allow for RnR and time to recharge your batteries. This is also an opportunity to treat yourself-get that massage, soak in that pool!

• Stay connected-Nothing makes you feel more secure than being able to stay connected with family and friends. Today its super easy with great roaming packages, E-SIMS and local SIMS (Organise this prior to departure)

• Be “in the moment”-Remember to stop and be in the moment, practice mindful travel, put your phone away and enjoy those “pinch-me” moments. 

Helpful Resources to Reduce Travel Anxiety & Overwhelm:

Packing and Planning Support

• Her Packing List
  A brilliant resource created by women, for women. Their packing lists, destination guides, and mindset articles are ideal for reducing packing overwhelm and decision fatigue, especially for first-time or anxious travelers.
• Pack Hacker (Beginner Guides)
  Great for understanding carry-on vs checked luggage, packing cubes, and simple systems without going down a gear-obsession rabbit hole.
• Canva Packing Checklists
  Search for “women travel packing checklist.” Visual checklists are grounding and help anxious minds feel organised and in control.

Safety and Confidence Boosters

• Smart Traveller (NZ Government)
  Clear, no-drama destination advice, entry requirements, and safety updates. Perfect for reassurance without sensationalism.
• Wanderlust Solo Travel Tribe-Women’s Travel Empowerment
  Community-driven advice, real experiences, and destination tips from women who have been there and done it.
• Google Drive or Dropbox
  Store digital copies of passports, visas, insurance, and itineraries. Simple, secure, and calming to know everything is backed up.

Staying Connected and Oriented

• Airalo or Holafly (eSIMs)
  Easy, reliable mobile data without the stress of finding a SIM on arrival. Ideal for peace of mind and staying connected.
• Google Maps Offline or Maps Me App
  Download maps before you leave and pin accommodation, cafes, pharmacies, and key sights. One of the easiest anxiety reducers.
• WhatsApp
  Widely used globally and great for staying in touch with family, guides, and accommodation.

Anxiety, Mindfulness, and Emotional Support

• Insight Timer
  Free guided meditations, grounding exercises, and breathing techniques. Great for pre-flight nerves and winding down after busy days.
• Calm or Headspace
  Both offer short, practical tools for anxiety, sleep, and overwhelm. Perfect for hotel rooms and long travel days.
• The Tapping Solution (EFT)
  Particularly helpful for travel anxiety, fear of flying, and nervous anticipation. Simple and very effective for many women.
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For First-Time or Nervous Travelers

• YouTube Walking Tours
  Watching a short walking tour of your destination can reduce fear of the unknown and make places feel familiar before you arrive.
• Your Own “Arrival Plan”
  A simple one-page note with airport transfer details, accommodation address, and first-day plan. Predictability lowers anxiety fast.

A Final Word

If you’re reading this and still wondering whether you’re brave enough, organised enough, or calm enough to travel, let me reassure you. You don’t need to feel fearless to go.

 You just need a plan, some self-compassion, and the willingness to take it one step at a time. Travel isn’t about perfection. It’s about growth, confidence, and discovering just how capable you really are!

Now get ready: Pack for fun and leave your worries at the gate!

Want to join us on a adventure OR build your own adventure?

At Wanderlust Solo Women Tours & Wanderlust Travel Coaching I celebrate the spirit of exploration and support among women travelers.

Whether you’re seeking a room-sharing adventure or a solo escape, my tours and retreats are designed to cater to the diverse needs of all women. Or maybe you just need help in guiding you to plan your next journey? Let’s map-out an exciting, purposeful adventure for you!

Join us in discovering the world, one amazing destination at a time.