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Solo female travel is a journey of independence, discovery and growth. While exploring new destinations and having new experiences its really important you are also prioritizing yourself.
There is a need to balance self-care and the adventures of solo travel so they each get an equal share of your time and you don’t end up suffering during your travels.
In this guide, I talk about solo female travel and mental health tips to practice during your travels.
I have found that if I don’t make time for practicing self -care when I am traveling, both physical and mental, I end up overdoing it on the fun and exploring.
Yes that doesn’t sound like a bad thing, but in the end it always ends up hurting me. I end up over exhausted and missing either a day of my trip or activities because my body physically can not move.
I missed going to one bar I had been looking forward to and made reservations a year in advance because of this!
Have you ever experienced this type of exhaustion? By focusing on self-care, you’ll be better equipped to enjoy a fulfilling and enriching journey.
The Importance of Prioritizing Self-Care During Solo Travel
Traveling solo can be one of the most empowering experiences in your life but as with everything it comes with its challenges.
Whether its safety, navigating a new environment, loneliness or daily stress, there is always something that happens where you need to stop back and make time to say its ok!
To truly enjoy the journey, it’s necessary to make sure each day you build into your itinerary time for your mental and physical well being as well as the sites and experiences.
Mindful Practices on the Road
Incorporating mindfulness into your daily itinerary can significantly reduce stress and enhance your travel experience. Practices such as meditation, deep breathing, and journaling are powerful tools that help you stay grounded.
For instance, starting your day with a short meditation session can set a positive tone for the day ahead. Apps like Headspace or Calm offer guided meditations tailored for travelers.
I have never gotten into meditation but recently I set an alarm for the same time everyday and do the daily meditation. It is a good habit to get into to clear your mind for 5 minutes. We can do anything for 5 minutes.
Journaling is my favorite way to practice mindfulness. At the end of the day, I think about eveyrhting I did that day, what I learned, who I met and what experiences I had.
I look at my pictures and make notes. It is a great way to remember your trip and also a way to dig into your inner feelings on how you felt about the day and if there is anything you want to change about tomorrow.
If you’re looking for inspiration to begin journaling, The Five Minute Journal offers a simple structure to help you get started.
Physical Well-being
We all know that physical movement is important in our day to day lives, so why would it be different when we are traveling. It is not, in fact it is more important to keep moving while we are exploring the world as it will help relieve any stress we may have on top of the other health benefits.
If you need to attend an actual class to workout, Websites like ClassPass can help you find fitness classes in various cities around the world.
You can also watch videos on you tube and make use of items in your accommodation. For example, instead of lifting weights, I lifted jars of tomato sauce. While not the same, its better than doing nothing.
Chances are if you are a female traveling alone you are going to be pretty active anyways and walking everyday.
If you happen to have certain days where you find yourself sitting most of the day, then make sure to carve out time to go for a walk and discover the neighborhood and take the long way to the convenience store for extra steps.
Sleep is another factor. My sleep is always horrible the first two to three nights of a trip. I have found using a white noise machine with the same sound playing every night can at least help me adjust to my environment a bit quicker.
Consider using tools like Sleep Cycle to monitor your sleep quality and make adjustments as needed.
I am not going to touch nutrition. We all know its important, you know how your body reacts to certain foods. Be mindful.
Digital Detox
Technology has become essential to our daily lives. However, sometimes its necessary and even nice to not check emails or look at your phone.
I decided one trip to not check emails the entire week, it was such a great feeling just being in pure ignorance that week. I could fully immerse myself into the experiences I was having.
I know this is not realistic for everyone, but try to set time limits for yourself on how long you are on your phone.
If you have an iPhone you can set time limits for how long you are on each app, and it will no longer let you in that app once you have hit your quota for the day. This is a great way to start practicing.
Spending too much time online can lead to feelings of isolation. By stepping away from our phones, lets start with an hour, you give yourself the space to appreciate your own experiences without comparison to others.
Connecting with Others
For females who are extroverted, they tend to feel loneliness more than their introverted counterparts while traveling.
Spending time alone and self-discovery is an essential part of solo female travel, but for an extrovert there is a limit on time alone. Luckily there are tons of ways to meet others while traveling by yourself.
Find group tours of activities you are interested in. You are more likely to meet people who share your interests this way. I have made great friends on food tours and in cooking classes.
You can also look online (yes I know I just said get offline), at Meta for meet ups in the destination, or the actual platform MeetUp.
You can also look for volunteering opportunities as a way to give back to the community you are spending time in. This is also a great way to get to know the local people as well, since usually they are the ones volunteering.
Setting Realistic Expectations
Don’t glamorize it. As with everything in life, solo travel will have its great moments and its bad ones. As long as you know this ahead of time its much easier to deal with. You can only control yourself!
Don’t let anything else stress you out.
During my own travels, I’ve learned that flexibility is key. I’ve missed trains, booked flights for the wrong day, or even dinner reservations (that were impossible to get) for a night I wasn’t in town.
Of course I get frustrated! That is human, but you have to laugh if off as a funny story and see what happens next on your journey.
Building Resilience as a Solo Female Traveler
Resilience is the ability to adapt to challenges and bounce back from difficult situations. As a solo female traveler, building resilience is crucial for navigating the unique challenges you may encounter on the road.
Remember the Kelly Clarkson song, Stronger (What Doesn’t Kill You)
Trust Your Gut
Your intuition is one of your most valuable assets as a solo traveler. If something doesn’t feel right, trust your gut.
There is a reason people say women always have a hunch, you can feel it in your gut- just make sure you listen to it.
Resources like Travel.State.Gov provide safety information for various destinations around the world, helping you make informed decisions.
Safety First
Prioritizing safety is essential when traveling solo, especially as a female.
Before embarking on your journey, research your destination thoroughly. Know which neighborhoods are safe, familiarize yourself with local laws and customs, and keep your loved ones informed of your itinerary.
Map out the closest hospital to your accommodation, know the number and location of your embassy and the number for the police.
Consider using apps like bSafe, which offers features like location sharing and emergency alerts.
Communication is Key
Send daily texts or pictures to friends and family back home. I create a shared album on my iphone.
I usually post some highlights of the day and then text the group any updates by using WhatsApp as I have found that seems to work everywhere in the world.
If you’re feeling isolated or overwhelmed, don’t hesitate to reach out to someone you trust. A simple conversation can lift your spirits and help you regain perspective.
Embrace Flexibility and Adaptability
Travel never goes according to your itinerary. Days get messed up, restaurants close unexpectedly, tours don’t have enough people to operate or there is a torrential downpour and you just want to stay inside all day.
At this point, these are all out of your control. Being upset or stressing about it won’t solve any problems, so try to shrug it off.
See what happens and like I said you may have a great story or two.
You may end up sitting next to a celebrity on a flight you were not supposed to be on (yes that happened to me), exploring a museum you did not know existed or find a mom and pop restaurant that ended up being your favorite meal of the trip.
Cultivate a Positive Mindset
A positive mindset is a powerful tool for overcoming challenges. Focus on the adventure ahead, and try to find the silver lining in every situation. This is more the glass is half full than half empty attitude.
If you are the latter it takes time to change your mindset but its possible. Take time and work on it. I used to be the glass is half empty and it took me time to learn about myself and why I felt this way. Now I see the glass as half full- what will fill the other half?
One technique I’ve found helpful is to start each day with affirmations. Although lately that has been listening to and singing “I Can Do it with a Broken Heart”, by none other than my favorite, Taylor Swift.
This gets me ready for my day (some may think its a depressing song)- its all about perspective. Psychology Today offers resources and articles on cultivating gratitude and maintaining a positive outlook.
Overcoming Loneliness and Building Connections
Loneliness is a common challenge for solo travelers, but it’s also an opportunity for personal growth and meaningful connections.
Join Group Tours or Activities
One of the best ways to meet new people and combat loneliness is by joining group tours or activities. Whether it’s a cooking class, a guided hike, or a cultural workshop, group activities provide a structured environment for socializing with fellow travelers.
Websites like Viator or GetYourGuide offer a wide range of tours and experiences, allowing you to choose activities that align with your interests.
Not only will you meet like-minded people, but you’ll also gain a deeper understanding of the local culture by getting to know the city in more depth.
Utilize Social Media and Online Communities
Social media platforms and online travel communities can be valuable resources for connecting with other solo female travelers.
Joining groups on Facebook, Reddit, or specialized forums like Solo Traveler can provide you with support, advice, and potential travel buddies.
Engaging in these communities allows you to share experiences, ask questions, and even plan meetups with other travelers in your area. It’s a great way to feel connected, even when you’re miles away from home.
Engage with Locals
Interacting with locals is one of the most rewarding aspects of solo travel. Not only does it provide insight into the culture, but it also helps you build meaningful connections that can enhance your experience.
Learn a few basic phrases in the local language, show respect for cultural customs, and approach interactions with an open mind. Websites like Duolingo can help you learn the basics of a new language before you go.
I have found that I interact and engage with locals much more often when traveling solo than I do when I am traveling with friends or family.
I am more present and open to the experiences around me when I am traveling by myself, whereas when I am with someone else I tend to be focused on them which is natural.
The Transformative Power of Solo Female Travel
Solo female travel is more than just an adventure—it’s a journey of self-discovery, independence and growth. By making time for yourself and learning to go with the flow, you will be able to handle any surprises that come your way on your adventures. You will be able to handle anything with confidence.
Every trip is unique, and it’s critical to listen to your gut and trust your instincts. If something feels off at first, don’t wait around for a second feeling. Trust your initial impression.
You have the confidence and knowledge to make time for your mental health and self- care during your travel.
What’s Next?
If you are ready to take your own solo adventure? Start by making goals for your trip, planning it and get ready to embrace the unexpected.
If you need help with planning or simply want to connect with other solo female travelers, reach out to me here.
