How to Deal With Solo Travel Loneliness (Without Letting It Ruin Your Trip)
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Is traveling alone lonely? Let’s talk about it.
On my very first solo trip—to Switzerland, of all places—I remember stepping off the train in Lucerne, surrounded by snow-capped mountains, cobblestone streets, and… not a single familiar face.
I’d dreamed about solo travel for years. I was chasing freedom, self-discovery, all the things Instagram promised. But in those first few days, reality hit: solo travel loneliness is real. And it can sneak up on you even in the most beautiful places.
If you’re a woman thinking about traveling alone and wondering, is traveling alone lonely?—you’re not alone in asking that.
Because yes, loneliness can show up on the road. But so can confidence, joy, and some of the most meaningful connections of your life.
As someone who’s traveled solo across Europe, Asia, and the Americas, and shared those experiences here on Addie Abroad, I’ve learned how to deal with loneliness on the road in a way that feels honest, gentle, and empowering.
In this post, I’ll share the ups and downs of navigating loneliness while traveling solo—plus practical tips to help you feel more connected, grounded, and confident in yourself as you explore the world on your own.
And if you’re looking for more support, you can grab my free Solo Female Travel Guide or reach out for custom travel planning help — I’d love to help you craft a trip that feels both exciting and emotionally sustainable.
Why Do We Feel Lonely When Traveling Alone?
There’s this unspoken myth that travel—especially solo travel—is supposed to be non-stop joy. Like you’ll be so busy sipping espresso in Italian piazzas or hiking through the Alps that you won’t have time to feel anything but bliss.
But the truth? Feeling lonely when traveling alone is completely normal. Especially in those first few days of a trip, when the excitement has started to wear off and the newness hasn’t quite turned into comfort yet.
When you’re solo, you’re removed from all the usual rhythms of home. There’s no one to split a plate of street food with, no shared “remember when…” moments being created in real time.
You’re doing everything by yourself—which can be wildly empowering, but also surprisingly isolating.
Sometimes loneliness shows up as a quiet ache in the evenings, when you realize no one’s around to ask about your day. Other times, it hits you mid-adventure, when you’re standing in front of something incredible and wish you could turn to someone and say, “Can you believe this?”
But here’s the good news: just because loneliness shows up on your solo trip doesn’t mean it has to stay.
Once you understand why you might be feeling this way, it becomes so much easier to do something about it—and make space for connection, joy, and a deeper relationship with yourself along the way.
Is It Normal to Feel Lonely When Solo Traveling?
Yes. So normal.
Like, “every solo traveler you admire on Instagram has probably cried in a hostel bathroom at least once” kind of normal.
Solo travel loneliness doesn’t mean you’re doing something wrong. It just means you’re human.
You’ve taken yourself out of your comfort zone, far from your people, your routine, your language… even the most adventurous soul can feel that weight sometimes.
Whether you’re on your first trip or your fifteenth, moments of loneliness can still sneak in. And that’s especially true for women traveling solo.
We often carry the emotional labor of constantly checking our safety, navigating unfamiliar spaces, and doing it all with a smile. That’s a lot for one person.
When I talk to other solo female travelers, this is one of the most common experiences we all share.
It might show up as missing home, wishing you had someone to split a bottle of wine with, or just feeling a little invisible in a crowd.
But it doesn’t mean your trip is a failure. Far from it.
What it means is that you’re growing. You’re feeling all the feelings—lonely, empowered, overwhelmed, free—and learning to hold space for them.
That’s one of the most powerful parts of solo travel.
Up next: how I’ve personally dealt with solo travel loneliness on the road, and what’s helped me feel more connected, wherever I am in the world.
How I’ve Dealt With Solo Travel Loneliness
There are a few moments in my solo travel journey that stand out as unexpectedly hard—and one of the most vivid was my first night in Porto, Portugal back when I was in college. It was the start of spring break, and what I thought would be a dreamy, sun-soaked solo adventure turned into one of the loneliest days I’ve ever had on the road.
I landed in Porto, Portugal just before 11 PM on the first night of my spring break, and things started off strong — a leather-seated sedan all to myself for only €8? Yes please.
I arrived in Porto, Portugal just before 11 PM—alone, exhausted, and quietly overwhelmed.
A kind man was waiting to drive me to my hostel, and I scored the fanciest shared shuttle of all time: a leather-seated sedan all to myself. It should’ve felt luxurious. Instead, it just felt… off.
It was dark. I was alone in a country I’d never been to before. And despite all my travel experience, I was deeply uncomfortable.
The next morning, I had grand plans. With only one full day to explore Porto, I was determined to make the most of it. But when my alarm went off at 8 AM, I turned it off and rolled back over.
By the time I finally made it out the door, the sun was high and the weather was perfect—the kind of gorgeous day you dream of when you’re escaping a dreary Scottish winter.
I wandered down cobblestone alleyways to the Douro River, soaked in the views, and sat on the edge of the concrete embankment, watching boats chug by. Everything around me was beautiful. And yet… I wasn’t happy.
That was the moment solo travel loneliness hit me hardest.
I didn’t want to explore. I didn’t want to take photos or check off must-see sights.
I just wanted to crawl back into bed, nurse my caffeine-withdrawal headache, and watch something familiar on Netflix.
And eventually, that’s exactly what I did.
I felt guilty about it. So guilty. Here I was, in this stunning city, and I was “wasting” my precious travel time.
But later, while reflecting on the trip from a sunnier headspace in Aveiro, I realized that what I did wasn’t a failure. It was self-care.
Solo travel means being with yourself all the time—and that means honoring your needs, even when they don’t match your original plan.
That day in Porto, I gave myself grace. I let myself feel sad. And I reminded myself that travel doesn’t have to be go-go-go to be meaningful.
Sometimes, the best thing you can do for yourself while traveling solo is to stop, take a breath, and be okay with doing exactly what you need in that moment—even if that’s curling up in a hostel bed halfway across the world.
12 Practical Tips to Combat Solo Travel Loneliness
After that experience in Porto, I started paying a lot more attention to how I was feeling on the road—and what actually helped when loneliness started to creep in.
Over time, I’ve picked up a few go-to habits, small mindset shifts, and intentional choices that made a big difference.
Because here’s the truth: solo travel loneliness doesn’t have to ruin your trip.
With a little self-awareness and a few tools in your back pocket, you can gently shift from feeling disconnected to feeling grounded and empowered—even if you’re halfway across the world with no familiar faces in sight.
Here are some of the things that have helped me the most. Try one, try a few, and most importantly: give yourself permission to do what works for you.
1. Book Yourself Into Social Accommodations
When you’re traveling solo, where you stay can make a huge difference in how connected—or isolated—you feel.
One of the easiest ways to meet new friends and avoid solo travel loneliness is to book into hostels, guesthouses, or co-living spaces that encourage interaction.
Even if you’re not a hardcore extrovert (hi, same), being in a space where it’s normal to strike up a conversation over breakfast or join a group for a walking tour makes it so much easier to feel less alone.
Look for places that offer shared meals, daily activities, or common areas that are actually used (not just a couch and a dusty bookshelf).
Not feeling up for a dorm? No worries. A private room in a social hostel can still give you the best of both worlds: your own space to recharge, and a built-in community just outside your door.
2. Sign Up for Group Tours or Experiences
When you’re traveling solo, it can be easy to spend entire days without speaking to anyone—but it doesn’t have to be that way.
One of my favorite ways to feel more connected while still doing my own thing is to book a group tour or experience.
Whether it’s a food tour, a cooking class, a guided hike, or even just a city walking tour, you’ll instantly be surrounded by other people who are curious about the world—just like you.
You don’t have to become best friends (though that has happened), but simply chatting with someone over a shared meal or learning something new together can help ease that feeling of isolation.
It also adds structure to your day, which can be a huge help when loneliness starts to spiral. Sometimes just having somewhere to be and people to talk to makes all the difference.
Bonus: If you’re on a shorter solo trip, group activities can help you make the most of your time and make new friends along the way.
3. Join Solo Travel or Women-Only Travel Communities
Just because you’re traveling by yourself doesn’t mean you have to figure everything out alone. There are tons of amazing solo travel communities out there—especially for women—that make it easier to connect, share advice, and meet up with other like-minded travelers on the road.
Facebook groups like “Girls LOVE Travel,” “Host a Sister,” or “The Solo Female Traveler Network” are great places to ask questions, find meetups, or even link up with someone headed to the same city.
Apps like Tourlina (for women travel buddies) and Travello or Couchsurfing Hangouts (for group activities) can also be great tools — just be sure to vet any meetups the same way you would a first date.
If you’d rather not go the DIY route, there are also small-group trips specifically designed for solo women that still give you independence — plus a built-in crew to share the experience with.
And of course, if you ever want help planning a solo trip that’s social and safe, that’s exactly what I’m here for.
4. Change Up Your Travel Style When You Need To
One of the most powerful things about solo travel is that you get to do whatever you want. But that freedom can also feel overwhelming—especially if you’re not tuned into what you actually need in the moment.
If you’re feeling lonely or burned out, it might not mean you’re “bad” at traveling alone. It might just mean your current pace or style isn’t working for you right now. Maybe you’ve been moving too fast, jumping cities every two days. Or maybe you’ve been in places that are hard to connect with as a solo traveler.
When that happens, don’t be afraid to pivot. Slow down. Stay longer in one spot. Pick a destination that’s walkable and full of cozy cafes, or somewhere known for its backpacker community. Give yourself a break from planning every detail and join a group day trip instead.
The best part? You don’t have to explain your decisions to anyone. Traveling solo means this is your trip, your experience, and you’re allowed to rewrite the rules as you go.
5. Keep in Touch With Loved Ones at Home
When you’re traveling solo, it can feel like you’re in your own little bubble—especially if you’re crossing time zones or constantly on the move.
But you don’t have to go completely off the grid to have a meaningful solo experience.
Sometimes, just hearing a familiar voice or seeing a friend’s face on video can be the exact grounding moment you need.
Make a plan to check in with someone you trust every few days, whether it’s your mom, your best friend, or that one person who always sends the perfect memes.
Even a quick voice note can help when you’re feeling lonely and need a reminder that you’re not out here in the world entirely on your own.
You’re out here having this amazing experience, but you don’t have to carry every emotion by yourself. Stay connected — and let people love you from afar.
6. Volunteer or Take a Class
One of the best ways to feel instantly more connected when you’re traveling solo is to share an experience with others who are just as curious and open as you are.
Volunteering or signing up for a local class creates instant community, gives your trip a little more structure, and often leads to some of the most meaningful moments of your travels.
Think: a cooking class in Bologna, a street art tour in Berlin, a yoga retreat in Bali, or a beach cleanup in Costa Rica.
You’re not just filling time—you’re engaging with the place in a deeper way and meeting people along the way.
Even something as simple as a language exchange meetup or a casual art workshop can help ease that feeling of being adrift.
You don’t have to commit to weeks of volunteering—just a few hours in a shared space can remind you that you’re part of something bigger, even while traveling on your own.
7. Travel With a Book (or Two)
Sometimes, when you’re feeling a little adrift or alone while traveling, there’s nothing better than curling up with a good book.
It sounds simple, but having a familiar story—or getting lost in a new one—can be incredibly grounding when you’re on your own in an unfamiliar place.
Books are the perfect solo travel companions: they keep you company at dinner, offer comfort when you’re homesick, and help pass long train rides or slow afternoons without the doomscroll.
Plus, reading in public (like at a café or park) can be a great way to strike up conversation—people will ask you what you’re reading.
Choose something that brings you comfort or joy. A little paperback might not seem like much, but in the right moment, it can feel like home.
8. Practice Mindful Solo Moments
Not every quiet moment has to feel like loneliness. In fact, some of the most beautiful parts of solo travel are the ones where you’re simply existing—just you, your surroundings, and a little space to breathe.
Whether it’s journaling over your morning coffee, sitting in a park watching the world go by, or taking a slow stroll without a destination, learning to enjoy your own company is one of the most empowering parts of traveling alone.
These are the moments when you start to really feel grounded in yourself.
Instead of rushing to fill every silence, try leaning into it.
Ask yourself how you’re feeling. Let your thoughts wander. Notice the light, the sounds, the smells of where you are.
You’re not just seeing the world—you’re experiencing it in a way that’s deeply personal.
Solo travel gives you the rare chance to tune in to yourself without distractions. Don’t be afraid to embrace that.
9. Embrace a Flexible Routine
One of the hardest parts of solo travel—especially on longer trips—is the complete lack of structure.
While the freedom can be amazing, it can also leave you feeling a little untethered or adrift.
That’s where having a soft, flexible routine can really help.
You don’t need to schedule every hour of your day. But creating a few small habits—like taking a morning walk, finding a go-to coffee shop, or journaling before bed—can add a comforting rhythm to your trip.
These rituals give you a sense of familiarity and stability, no matter where in the world you are.
They also make each new place feel a little more like home, which is a powerful way to ease feelings of loneliness while traveling.
Think of it as designing your own version of “normal”—one that moves with you wherever you go.
10. Push Yourself to Say Hi
Making the first move socially can feel intimidating—especially when you’re in a new place where you don’t know a single soul.
But sometimes, all it takes to shift your whole day is a simple, “Hi, where are you from?”
Whether it’s chatting with someone in your hostel kitchen, complimenting a fellow traveler’s outfit, or asking for a local food recommendation, putting yourself out there just a little can open the door to unexpected conversations—and even friendships.
You don’t have to be a social butterfly or strike up deep talks with everyone you meet.
Just try starting one small interaction a day. Most people are more open than you think, and fellow solo travelers are often just as eager for connection.
Each time you do it, it gets easier. And each little moment of connection reminds you: you’re not really alone in this big, wide world.
11. Use Tech to Meet People (Safely)
These days, there’s an app for just about everything—including making friends while you travel.
If you’re feeling lonely but not sure where to start, technology can be a super helpful tool for finding community on the road.
Apps like Bumble BFF, Travello, Couchsurfing Hangouts, or even Meetup can help you find other solo travelers or locals looking to connect.
Want to join a hiking group in the Alps or a language exchange in Tokyo? There’s probably an event happening tonight.
Of course, safety comes first.
Always meet in public places, trust your instincts, and let someone know your plans.
You’re traveling solo, but that doesn’t mean you have to take unnecessary risks.
Used intentionally, tech can be an awesome way to bridge the gap between alone and connected—especially if you’re craving a group vibe or just want someone to grab dinner with.
12. Have a Go-To “Comfort Plan”
Sometimes, despite all your best efforts, a wave of loneliness will hit—and hit hard.
That’s when it helps to have a little comfort plan ready to go. Think of it as your solo traveler survival kit for the emotional stuff.
It could be a favorite meal, a cozy show on Netflix, a playlist that feels like home, or a long walk with no agenda.
Maybe it’s texting a friend, writing down how you’re feeling, or curling up with that book you packed just in case.
Whatever your version of comfort looks like, give yourself permission to lean into it. This isn’t giving up—it’s giving yourself what you need in that moment.
And the better you get at taking care of yourself while you’re traveling, the more confident and grounded you’ll feel in the long run.
You’re allowed to have off days. You’re allowed to feel things deeply. And you’re allowed to take care of yourself—wherever you are in the world.
Good Destinations for Solo But Social Travel
Some places just get solo travelers.
Whether it’s the friendly locals, strong backpacker scene, or built-in opportunities to meet people, certain destinations make it so much easier to find connection — without feeling overwhelmed or out of place.
Here are a few of my favorite destinations that strike that perfect balance between solo-friendly and socially rich:
Lisbon, Portugal
This sun-drenched capital is one of the best cities in the world for solo female travel. With tons of hostels, walking tours, and day trips, it’s easy to meet other travelers. Bonus: the pastel de natas and waterfront views are excellent company on their own.
Chiang Mai, Thailand
A haven for solo travelers, digital nomads, and wellness seekers alike. You’ll find everything from cooking classes to elephant sanctuaries to coworking cafés where it’s totally normal to strike up a conversation with a stranger.
Cozumel, Mexico
If you’ve ever wanted to learn to scuba dive, this is the place. Stay at a dive hostel and you’ll be surrounded by other travelers—most of them super friendly and always up for chatting between dives. I’ve traveled to Cozumel solo twice and never had trouble making friends. It’s laid-back, social, and a great mix of adventure and connection.
Edinburgh, Scotland
If you’re more introvert-inclined, Edinburgh is perfect. Cozy pubs, easy day trips, and friendly locals make it feel like a warm hug of a city—especially if you’re coming from somewhere with a faster pace.
Bali, Indonesia
Despite its popularity, Bali still delivers for solo travelers. Look to Ubud for yoga and wellness retreats or Canggu for co-living spaces and laid-back surf vibes. There’s something for every energy level.
Not sure where to start? As a travel advisor, I help solo female travelers find destinations (and accommodations!) that match their vibe—whether you’re craving connection, relaxation, or a little of both. Feel free to reach out if you want help planning a solo trip that’s anything but lonely.
You can also check out my guide to the best first-time solo female travel destinations for more inspiration on where to go, especially if this is your very first trip.
The Psychological Benefits of Traveling Alone
Solo travel can bring moments of loneliness—but it also brings something else: clarity, confidence, and a whole lot of personal growth.
When you spend that much time with yourself, away from familiar routines and expectations, something powerful happens.
You start to notice your own patterns. Your needs. What excites you, and what drains you.
You begin to trust your instincts more.
You get to know yourself in a deeper, more honest way than most people ever do.
Studies have shown that spending intentional time alone can boost creativity, self-awareness, and mental resilience.
And honestly? My personal experience backs that up completely.
The discomfort you might feel on day three of your trip—when the novelty has worn off and you’re sitting in a café alone—is the same discomfort that, when you push through it, teaches you how to be okay with your own company.
How to enjoy it, even.
Traveling solo has helped me build confidence in ways I never expected.
I’ve learned how to navigate new cities, advocate for myself, and bounce back when things don’t go to plan.
And every time I return home from a solo trip, I come back a little bit stronger, a little bit more grounded, and a whole lot more in tune with who I am and what I want.
It’s not always easy—but it’s always worth it.
Solo Travel Loneliness FAQs
Is it normal to feel lonely when solo traveling?
Yes. Completely normal. Almost every solo traveler experiences loneliness at some point, whether it’s on their first trip or their tenth.
You’re not doing anything wrong by feeling that way. You’re just human, and traveling solo comes with emotional highs and lows.
How do solo travelers deal with loneliness?
Everyone handles it differently, but the most helpful strategies include joining group tours, staying in social accommodations, reaching out to friends and family, journaling, or simply allowing yourself to rest.
The key is not to ignore the feeling, but to respond to it with care and curiosity.
What are the best ways to meet people when traveling solo?
Hostels, walking tours, classes, coworking cafés, Meetup groups, and travel apps like Bumble BFF and Travello are great for making connections.
Even striking up a small conversation in a café or at your accommodation can lead to meaningful moments—or new friends.
Is solo travel still enjoyable even if you feel lonely sometimes?
Absolutely. Feeling lonely doesn’t cancel out all the joy, freedom, or personal growth that comes with solo travel.
In fact, some of the most rewarding parts of the experience come from navigating those feelings and coming out stronger on the other side.
Does solo travel get easier over time?
Yes! Like any skill, solo travel gets easier—and often more enjoyable—the more you do it.
You’ll learn what kind of pace works for you, how to handle hard days, and how to create your own sense of rhythm and connection on the road.
What should I do if I feel really sad while traveling alone?
First, breathe. Then, try to figure out what your body or mind needs.
Maybe it’s a nap, a warm meal, a video call with a friend, or even a full-on Netflix break.
You’re allowed to rest. You’re allowed to feel your feelings. And you’re absolutely allowed to take care of yourself.
Final Thoughts: You’re Not Alone—Even When You’re Traveling Solo
If you’ve ever sat on the edge of your hostel bed wondering why you feel lonely when you’re supposed to be having the time of your life—know this: you’re not alone.
Not in your feelings, not in your fears, and definitely not in your desire to explore the world on your own terms.
Solo travel loneliness is real. But it doesn’t have to define your trip.
With a few intentional choices, a bit of self-compassion, and the reminder that it’s okay to feel things deeply, you can move through those tough moments and come out the other side feeling more confident, capable, and connected to yourself than ever before.
So take the trip. Let yourself feel. Make friends, take breaks, and know that the lonely moments are just one small piece of an experience that can change you in the best possible ways.
Ready to feel more prepared and empowered for your solo adventure? Download my free Solo Female Travel Guide for packing tips, safety tools, and destination inspiration.
Want personalized help choosing the perfect solo-friendly destination or accommodations? Let’s plan your trip together.
You’ve got this. And I’m cheering you on, every mile of the way.
