Maintaining mental health while traveling solo is crucial to ensure a positive and fulfilling experience. When you are traveling for a long time especially, homesickness can be real. There are many ways to keep yourself mentally strong and combat homesickness. Here are my strategies to help you stay mentally balanced and well while traveling solo.
Stay Connected
Regularly update friends or family about your whereabouts and experiences. This can help alleviate feelings of loneliness. Engage with travel forums or social media groups for solo travelers. Sharing experiences and tips can provide support and a sense of belonging. I also invited others to come join me for a week during my #adultgapyear. I had friends or family come meet me every couple of months. If you are traveling for a long period, I would encourage some touch points with your community along the way. If they can’t come meet you, perhaps arrange your schedule so you can visit home once in a while.
Meet locals and fellow travelers through guided tours, your hostel, or even local language exchanges. Building new connections will make you feel more grounded. Bonus, I often traveled to my next destination with a hostel friend! Saves on transportation cost and you have a new travel buddy! Win win!
Practice Self-Care
Ensure you get enough rest to avoid exhaustion, which can negatively impact your mood and mental well-being. If you are walking 20,000 steps a day, you might need a little more sleep each night to recuperate.
Maintain a balanced diet to keep your energy levels stable and your mind sharp. I struggled with this due to my limited daily budget, but I knew it was important. If I could go back, I would add $15/day to feel less guilty about getting the salad instead of the burger that I knew was cheaper and would keep me fuller for longer.
Incorporate physical activity into your travel routine, whether it’s walking, yoga, or a workout at a local gym. Many times, my hostel or hotel offered gyms onsite or a free yoga class or HIT workout. Take advantage and read my other post on the 10 Ways to Stay Active While Traveling.
Practice relaxation techniques such as deep breathing, meditation, journaling or prayer. I don’t usually write a journal, but keeping this blog has been a great way of jotting down my travels. As a Christian, I also spend time in prayer and silence as a way to communicate with God and center my heart. Writing down your experiences in a journal can also help you process emotions and keep you mentally centered.
Stay Safe
Remember to always trust your instincts. Feeling safe and secure is crucial for mental well-being. If something doesn’t feel right, remove yourself from the situation. Avoid sticky situations. For me, I have a general rule that I will not go out to clubs or bars late at night alone. I rarely do that anyway, but I certainly didn’t want to put myself in a position traveling solo with no one looking out for me in these environments.
Maintain Routines
One of my friends gave me the best advice before I started traveling: remember to maintain daily rhythms in your life. Every day I get up around the same time (unless I have an early flight or tour), put on makeup and do my hair. Every day. I also brought my Bible and spend weekly time in it and prayer. Every week, I try to find a local English-speaking church. Going to church each week is a constant in my non-traveling life, so maintaining this routine has helped me tremendously mentally and spiritually. Exercise is also a large part of my life and I quickly realized that I need the endorphins every day. Whatever your normal routines are, pick a few to maintain these rhythms, even when traveling to maintain strong mental health.
Avoid Overloading Yourself
Pace yourself. Don’t feel the need to see everything at once. Allow downtime to relax and recharge. If you are traveling for a long time, this step is extremely important to limit burn out. Understand that not every moment of your trip will be perfect. Accepting this can reduce stress and anxiety. While it's good to have a plan, allow for flexibility. This reduces the pressure to stick to a strict schedule and allows for spontaneity. When I first started traveling, I tried to plan weeks at a time. After several months, I realized this constant logistical train was super stressful. Take your travels in smaller pieces; maybe even booking your trip just a few days at a time to avoid overloading yourself.
Read my post on the things I wish I knew before my #adultgapyear for more tips.
Acknowledge and Address Homesickness
It's normal to miss home. Acknowledge these feelings and find ways to comfort yourself, whether through a call home, a familiar meal, or a comforting activity. You can even pack a few items from home, such as a favorite book, blanket or snack, to create a sense of familiarity. Whenever I feel homesick traveling, I try to find some comfort food or splurge on some self-care, like a manicure.
Embrace the Adventure
Whether it's navigating a new city, making a local friend, or trying a new food, acknowledge and celebrate the small wins. Take time each day to reflect on the positive experiences and what you’re grateful for on your journey. Focus on the positives and celebrate your independence. Every time you acknowledge your resilience in overcoming homesickness, you can embrace the new experiences and each opportunity for personal growth.
By incorporating these strategies, you can better manage your mental health while traveling solo, ensuring that your trip is both enjoyable and enriching.
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thank you for helping--long travels need these suggestions
Good mental advice even if not travel. Thank you