Solo Travel Loneliness Is Real—Here’s How to Beat It

 

The thrill of traveling solo often comes with butterflies, and sometimes, a quiet fear of feeling lonely while traveling. The truth is solo travel loneliness is real and it's totally normal. But the good news is being alone doesn't have to equate to being lonely.

In fact, learning how to embrace solitude while traveling can open the door to deep personal growth, confidence, and freedom. Solo travel gives you the chance to rediscover yourself, build resilience, and find joy in your own company, on your own terms.

 

 

In this post, I’ll walk you through how to navigate those inevitable moments of solo travel loneliness, offering honest, empowering tips I’ve learned from my own adventures. Whether this is your first time traveling alone or you're a seasoned explorer looking for renewed connection, I’ve got you.

Let’s turn those nerves into confidence and your solo trip into something unforgettable. You deserve to feel connected, supported, and fulfilled—no matter where in the world you are.

 

1. Embrace the Art of Self-Companionship

One of the most powerful ways to ease solo travel loneliness is learning how to truly enjoy your own company. While it may sound cliché, it’s incredibly true: you really are your best travel companion. Cultivating self-companionship is a skill that can transform a lonely moment into one that's deeply enriching.

Start by practicing mindfulness. Slow down and immerse yourself in the details. Whether it’s the way your food smells at a new café or the way sunlight hits the pavement. Being present helps reduce feelings of disconnection and grounds you in the beauty of the moment.

Make room for joy, too. Treat yourself to special experiences: book a scenic train ride, indulge in a massage, or splurge on that rooftop dinner. These moments affirm your worth and remind you that you don’t need a travel partner to enjoy the good things.

Speak kindly to yourself throughout the journey. Solo travel can surface insecurities, so it’s important to counter that with positive self-talk. Offer yourself encouragement the way you would a close friend. Celebrate the fact that you’re showing up for yourself in a bold way, even when traveling solo gets tough.

Self-companionship doesn’t erase solo travel loneliness, but it does help you move through it with grace, courage, and self-love. The more you nurture that connection with yourself, the more empowered and fulfilled your solo adventures become.

 

Overcoming solo travel loneliness is like climbing a mountain. It might be tough at first but it will all be worth it once you make it to the top. 

 

2. Master the Art of Self-Soothing

Even the most adventurous souls are not immune to solo travel loneliness. Whether it creeps in during a quiet evening in a new city or hits after a long day of exploring, those moments can be heavy. Creating a self-soothing toolkit can help you reconnect with yourself.

Start with journaling. Let your notebook be a safe space to reflect on your experiences and process emotions. Writing can offer clarity, ease anxiety, and remind you that you're never truly alone with your thoughts.

Make an effort to stay connected with loved ones. Schedule regular check-ins or spontaneous video chats with friends and family. Just hearing a familiar voice can help reset your mood and reduce the emotional weight of traveling solo.

Create a comfort playlist. Music also has the power to shift your mindset. Curate a playlist of songs that uplift, soothe, or motivate you. Play it while walking through a market or relaxing in your Airbnb. This can provide a sense of comfort in unfamiliar places.

Pack a comforting object. Don’t underestimate the power of a small token from home. A favorite scarf, a handwritten note, or in my case, a pocket-sized calendar with family photos. These tiny mementos can be anchors when solo travel loneliness threatens to take over. I unpack mine first wherever I stay. It instantly creates a sense of “home,” no matter how far I’ve traveled.

Having go-to self-soothing habits won’t eliminate every hard moment, but they’ll give you the strength to face solo travel loneliness head-on, without losing your sense of self.

 

Family photos can be just the comfort you need when facing loneliness while traveling solo.

 

3. Know Your Triggers and Plan Accordingly

Solo travel loneliness rarely appears out of nowhere. Often, it’s tied to specific situations or times of day. Recognizing your personal triggers allows you to plan ahead and protect your peace.

Evenings, for example, can be tough. If you notice you tend to feel a dip in mood at night, consider adding structured evening activities to your itinerary: sunset boat rides, bustling night markets, or a local cooking class can help combat the quiet that often invites loneliness.

Mealtime can be another common trigger. Dining alone might feel awkward at first, especially in romantic or busy settings. Try booking food tours, joining communal dining events, or packing a solo picnic in a scenic spot. Shifting the setting can make eating alone feel more intentional and joyful.

Too much free time can also leave space for solo travel loneliness to creep in, so be intentional about crafting a balanced itinerary that includes both movement and rest. (This is exactly why I created my solo travel guides—to take the guesswork out of planning and reduce the risk of feeling isolated while abroad. Inside every guide, you’ll find curated experiences, hidden gems, and cozy solo-friendly spots throughout. Curious? Check them out here.)

Finally, keep special dates in mind. Holidays, anniversaries, or birthdays may trigger emotional waves. Don’t shy away. Instead, lean in with intention. Plan something beautiful or meaningful just for you.

 

4. Reframe Your Perspective on Loneliness

Here’s something that might surprise you: you can feel solo travel loneliness even in a crowd. That truth reminds us that loneliness is often less about who’s around and more about how we’re feeling inside. Changing your mindset can radically shift your experience.

Practice gratitude. One way to do this is through daily gratitude. Take a few moments each day to jot down three things you’re grateful for on your solo journey. Whether it’s a stunning view, a kind stranger, or simply having the courage to go—it all counts.

Challenge negative thoughts. When loneliness shows up, challenge it. Ask yourself: Am I truly lonely, or just navigating something new and unfamiliar? Often, these feelings are temporary and pass more quickly when acknowledged rather than resisted.

Embrace solitude as freedom. Try viewing alone time as freedom. That quiet dinner, solo hike, or peaceful museum visit can be a portal to reflection, clarity, and deeper self-awareness. The more you embrace solitude, the less power solo travel loneliness has over you.

 

5. Connect with Others (On Your Terms)

Traveling solo doesn’t mean being alone all the time. In fact, choosing when and how to engage with others can make your trip more fulfilling while also easing solo travel loneliness in meaningful ways.

Share a group adventure. Consider joining group activities that align with your interests: a walking tour, pottery workshop, or local hike can be a great way to meet people without pressure. These casual, shared experiences offer connection without commitment.

Find social accommodations. Where you stay matters too. Hostels, co-living spaces, or boutique hotels with communal lounges often encourage organic interactions. You don’t have to go out of your way to be super social. Just being in a shared environment can help reduce feelings of isolation.

Use travel apps. Tech is your friend here. Apps like Travello, NomadHer, and Meetup are designed to help solo travelers connect, share experiences, or find a buddy for a specific activity.

Engage with locals. Don’t forget the power of small, local interactions. A quick chat with a barista, vendor, or Uber driver can be surprisingly uplifting. These brief exchanges remind you that connection can happen anywhere, even without long conversations or deep friendships.

Ultimately, you decide how much you engage. That flexibility is part of what makes solo travel so freeing.

 

6. Develop a Solo Travel Routine

When everything around you is unfamiliar, creating a personal rhythm can bring a comforting sense of stability and help you manage solo travel loneliness before it takes hold.

Start your day with intention. Whether that’s journaling at sunrise, sipping coffee at your favorite local café, or doing a short stretch or meditation, a morning ritual can ground you and give your day direction.

Daily reflections are powerful, too. Set aside time each night to look back on your day: what made you smile, what surprised you, what you’d do again. Reflecting on your experiences helps you feel connected to your journey rather than adrift in it.

Regular check-ins with loved ones can also be part of your routine. Whether it’s a daily voice note or a weekly video call, these touch points offer familiarity, emotional grounding, and a reminder that you're not alone even if you are physically solo.

A simple routine can anchor you in the moment and reduce the mental fog that sometimes contributes to solo travel loneliness.

 

Lean into moments with yourself and embrace solitude as an opportunity to grow.

 

7. Cultivate Curiosity and Presence

Curiosity is a powerful antidote to solo travel loneliness. When you fully engage with your surroundings, it becomes harder for loneliness to take up space in your mind.

Become an observer. Watch the way people interact in markets or on the street. Admire the architecture. Take note of quirky signs or charming doorways. Let yourself be fascinated by the details.

Lean into learning. Try a local dish you've never heard of. Learn one new word in the local language each day. Discover a lesser-known fact about the neighborhood you're staying in. These small moments of curiosity make you feel more connected to the place you're in.

Engage your senses often. Smell the spices in a market, listen to the city’s hum, notice the texture of the café chair beneath you. These grounding practices help shift your focus from what's missing to what's right in front of you.

Presence creates connection and connection dissolves loneliness.

 

8. Prepare for Tough Moments

No matter how confident or well-prepared you are, solo travel loneliness may still sneak in from time to time. And that’s okay. What matters is how you respond.

Consider creating a “loneliness emergency kit.” This could include a favorite book, a few comforting snacks, calming incense, or a playlist of songs that lift your spirit. Having go-to comfort items can make tough moments feel more manageable.

Keep a short list of people you can text or call when you need a boost. Knowing you have someone to reach out to, whether it's a friend, sibling, or group chat,  can be incredibly reassuring.

Most importantly, be gentle with yourself. Feeling lonely doesn’t mean you’re doing anything wrong. It just means you're human, and you’re growing through new challenges. With every moment of discomfort, you’re building resilience, independence, and deeper self-understanding.

Remember: it’s not about avoiding solo travel loneliness entirely. It’s about learning how to move through it with strength, intention, and care.

 

 

Final Thoughts: From Lonely to Liberated

Feeling lonely while traveling doesn’t mean you’re doing something wrong. It simply means you’re human. Solo travel loneliness is a completely normal part of the journey, especially when stepping outside your comfort zone. Instead of seeing it as a setback, view it as an invitation to grow, reflect, and deepen your relationship with yourself.

With the right mindset and strategies, those quiet moments of solitude can transform into some of the most powerful parts of your solo adventure. Each time you work through a tough emotion or overcome a wave of solo travel loneliness, you become more confident, grounded, and resilient.

So go ahead and embrace solitude! Trust yourself fully and get excited for the kind of journey that changes you from the inside out. There’s a whole world out there waiting to be explored, and you are absolutely capable of navigating it with strength and joy.

Need more tips to help you prepare for your first solo trip? Sign up for my newsletter and let’s walk this path together, one empowering step at a time.