Traveling Solo With Social Anxiety

Hey there, my lovelies! 🌍

It’s your Barefoot Chica here, ready to dive into a topic that’s close to my heart: navigating social anxiety while traveling alone. If you’re anything like me, the idea of solo travel is both exhilarating and a little bit scary. On one hand, it’s a chance to explore new places, meet interesting people, and experience the world on your terms. On the other hand, it can also trigger waves of social anxiety that can make those same experiences feel overwhelming.

But don’t worry, I’ve got your back. In this post, we’ll explore practical advice and coping mechanisms to help you manage social anxiety while traveling solo. From mindfulness techniques and self-care practices to gentle exposure exercises, I’ll share some tips to make your solo adventures more enjoyable and less stressful. Let’s dive in!

First, let’s get on the same page about what social anxiety is. Social anxiety is more than just being shy or nervous in social situations. It’s characterized by a fear of being in crowds, talking to strangers, and sometimes even going shopping.. On top of that, those with social anxiety are often Highly Sensitive People (HSPs.) So, it’s not just the social part, but the overstimulation of certain places like airports (bright lights, loud, sudden noises, chaos.) This fear can be so overwhelming that it interferes with daily activities, including travel. Keep in mind that as an HSP/ neurodivergent woman, I have HEAPS of issues with overstimulation.

Although for some women with social anxiety, traveling alone is the preferred method (mine), for many others, traveling alone can be particularly challenging because it often involves navigating unfamiliar environments, interacting with strangers, and dealing with unexpected situations—all without the comfort of a travel buddy. But fear not! With some planning and the right strategies, you can manage your anxiety and enjoy your solo journey.

Pre-Trip Preparation

1. Research Your Destination

Knowledge is power, friends! Before you embark on your adventure, take the time to research your destination. You will find information on specific (lower stimulation) destinations HERE in these articles. Learn about the local culture, customs, language, and common social norms. Familiarizing yourself with these aspects can reduce the fear of the unknown and help you feel more confident in social situations.

2. Plan Your Itinerary

While spontaneity is often fun for those with ADHD, those of us on the autistic spectrum, prefer to plan. So while spontaneity might be your thing, having a loose itinerary can provide a sense of structure and predictability, if your social anxiety is high. Plan your days to include a mix of activities you enjoy and downtime for relaxation. Knowing what to expect can help reduce anxiety. If you are lacking in stimulation, you can find it when you arrive at your intended destination.

3. Book Accommodations in Advance

Finding a safe and comfortable place to stay is crucial. Book your accommodations in advance, preferably in a well-reviewed and centrally located area. If you’re like me, you search for the non-party/family-friendly hostels in the quieter parts of town. Knowing where you’ll be staying each night can alleviate the stress of last-minute arrangements and give you a sense of security. The only time I went with the flow, so to speak, was while walking the Camino de Santiago Frances (in Spain) and the Camino de Santiago Portugúes (in Portugal and Spain.) As a pilgrim it is common to walk into a town and head to the pilgrim Albergues. Head over HERE to read those articles. While backpacking in wilderness areas, you may need to reserve/get permits ahead of time, but often you can be spontaneous in your choice of camp spots.

4. Practice Mindfulness

Mindfulness can be a powerful tool for managing anxiety. Before your trip, incorporate mindfulness practices into your daily routine. Simple exercises like deep breathing, meditation, or mindful walking can help you stay grounded and present, both at home and while traveling. I find it more difficult to follow my daily meditation practice while staying in hostels, depending on time of year, outdoor spaces, and how early I wake (usually 5am.) While backpacking, it’s not usually a problem, and to be honest most solo backpacking trips feel like one long meditation, so it’s not an issue.

During Your Trip

1. Start Small

If the thought of interacting with strangers or exploring unfamiliar places feels overwhelming, start with small steps. Begin your day with a visit to a nearby café or a short walk in a natural area if possible. Gradually increase the complexity of your activities as you become more comfortable.

2. Use Positive Self-Talk

Be your own cheerleader, chicas! Replace negative thoughts with positive affirmations. Instead of thinking, “What if I embarrass myself?” try, “I am capable and confident.” Positive self-talk can help shift your mindset and reduce anxiety. My favorite mantra while nearing the end of my 780k camino in Spain (when it was raining and I was trudging uphill while consistently putting in 35k days) was “I can do hard things.” The truth is we CAN do hard things; look at where you’re at, the challenges you’ve faced, and how far you’ve come! Girl, you got this!

3. Set Realistic Goals

Set achievable goals for your trip, both big and small. This could be something as simple as asking for directions or as adventurous as joining a group tour. Celebrate your successes, no matter how small they may seem. Each accomplishment is a step forward in conquering your anxiety.

4. Embrace Mindfulness Techniques

Remember those mindfulness practices you incorporated into your routine before the trip? Now is the time to use them. When you feel anxious, take a few minutes to breathe deeply, focus on your surroundings, and ground yourself in the present moment. This can help reduce the intensity of your anxiety.

5. Practice Self-Care

Self-care is essential for managing anxiety. Make time for activities that nourish your mind, body, and soul. Whether it’s reading a book, taking a warm shower or bath (if accommodations allow,) or practicing yoga, prioritize self-care to maintain your well-being while traveling. If you’re doing a trekking, backpacking, or camino style trip, footcare is an absolute necessity. I personally know many people who’s adventures came screeching to a halt because of foot issues. As The Barefoot Chica, you must know I take this very seriously. Read articles on foot health HERE.

6. Connect with Others (Gently)

Interacting with locals and fellow travelers can be one of the most rewarding aspects of solo travel, but it can also be anxiety-inducing. Some extreme introverts are neither shy nor socially awkward, simply loving solitude. However, for many, social anxiety IS part of the equation. So, start with small interactions, such as smiling at someone or saying hello. If you’re comfortable, consider joining a group activity or tour. Remember, it’s okay to set boundaries and take breaks if you need to. One of my favorite things about traveling solo is you can join people in the community kitchen for chats, beverages, or meals, but no one thinks it odd if you just disappear or leave the room. Most people are just doing their own thing anyway, and unless you have specifically made plans with someone, it’s perfectly acceptable to walk out when you need to.

7. Create a Safe Space

Having a safe space to retreat to can be incredibly comforting. Whether it’s your hotel/hostel room, a favorite café, or a quiet park, find a place where you can relax and recharge. Use this space whenever you need a break from social interactions or overwhelming situations.

8. Use Technology Wisely

Technology can be a great ally in managing social anxiety. Use apps like Google Maps to navigate unfamiliar areas, language translation apps to communicate with locals, and travel forums to connect with other solo travelers. However, be mindful of not over-relying on technology to avoid social interactions completely.

Gentle Exposure Exercises

1. Gradual Exposure

Gradual exposure is a technique used in cognitive-behavioral therapy (CBT) to help individuals face their fears in a controlled and incremental way. Start by exposing yourself to mildly anxiety-provoking situations and gradually work your way up to more challenging ones. For example, begin by visiting a crowded market for a short period, then gradually increase the duration and complexity of your interactions. For me, a crowded, noisy and/or bright chaotic scenario is nearly never okay. A note here: as neurodivergent women, we don’t necessarily have “problems” to fix; our brains are wired differently. If you are feeling distress over a certain thing, then you may see it as a problem, and thus want to work on it. But, be careful when doing too much to appear Neurotypical. This can, and often does cause meltdown, shutdown, and total exhaustion. You can read more articles on masking, camouflaging, and trying to fit in HERE.

2. Role-Playing

Role-playing can be a helpful way to practice social interactions in a safe environment. Before your trip, practice common travel scenarios with a friend or family member. This could include asking for directions, ordering food at a restaurant, or making small talk with fellow travelers. The more you practice, the more confident you’ll feel. I don’t necessarily do this, but it was recommended to me by other women traveling alone, so I thought I’d pass that tip along.

3. Exposure Journaling

Keep a journal to document your exposure experiences. Write about what happened, how you felt, and what you learned from each situation. Reflecting on your experiences can help you recognize patterns, track your progress, and identify areas for improvement if that is what you want.

4. Celebrate Successes

No matter how small, celebrate your successes! Each step you take towards reducing your social anxiety is a victory. Reward yourself for your efforts and acknowledge your progress. This positive reinforcement can boost your confidence and motivation. We can do hard things!

Post-Trip Reflection

1. Reflect on Your Experiences

After your trip, take some time to reflect on your experiences. What went well? What challenges did you face? How did you manage your anxiety? Reflecting on these questions can help you learn from your journey and prepare for future adventures. Every time I take a trip, whether it’s a wilderness backpacking adventure, a van excursion, or an international trek, I come back with new insights on what I would do to streamline travel, lighten the load, tighten my budget, etc. I love lists, as many of you might, so I sometimes make lists while walking or waiting in airports: things to ditch, items to trade out, products that worked well, and ones that didn’t. You can find articles on minimalist packing HERE.

2. Stay Connected

Stay connected with the people you met during your travels. Maintaining these connections can provide a sense of continuity and support. Plus, sharing your experiences with others can be a great way to relive your adventures and celebrate your accomplishments.

3. Continue Practicing Mindfulness

Mindfulness isn’t just for travel—it’s a valuable practice for everyday life. Continue incorporating mindfulness techniques into your daily routine to manage anxiety and maintain a sense of calm and presence.

4. Plan Your Next Adventure

Now that you’ve successfully navigated a solo trip, why not start planning your next adventure? Aside from the adventure itself, my next favorite activity is planning the next one! Each journey is an opportunity to grow, learn, and conquer your fears. Use the lessons you’ve learned to make your next trip even more enjoyable and less anxiety-provoking.

Final Thoughts

Traveling alone with social anxiety can be challenging, but it’s also an incredibly rewarding experience. By preparing in advance, practicing mindfulness, setting realistic goals, and gently exposing yourself to social situations, you can manage your anxiety and enjoy the beauty and adventure of solo travel.

Remember, chica, you’re not alone in this journey. Many travelers face similar challenges, and it’s okay to take things at your own pace. Be kind to yourself, celebrate your successes, and embrace the adventure with an open heart. You’ve got this!

Safe travels and happy adventuring!

With love and barefoot wanderlust,

The Barefoot Chica 💖

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