When Panic Hits on the Road: Handling Anxiety When Solo Traveling

Traveling solo can be healing, liberating, and deeply personal. But when you’re grieving, it can also be overwhelming—especially when anxiety or panic attacks sneak up in unfamiliar places. If you've ever found yourself frozen in a hotel room or tearing up in the middle of a crowded plaza, you’re not alone.

I’ve been there.

Panic doesn’t wait for the “right time.” It can hit you mid-flight, on a crowded train, or while you’re wandering through a beautiful place that suddenly makes you feel more empty than free. And when you’re grieving, everything is a little rawer, a little heavier.

Here’s what I’ve learned about handling anxiety while solo traveling through grief:

1. Know What It Looks Like—for You

Everyone experiences panic differently. For some, it’s racing thoughts and breathlessness. For others, it’s nausea, chest pain, dizziness, or a sudden urge to escape. Recognizing your symptoms is the first step to regaining a sense of control.

Grief can blur those lines too—sometimes you’re not sure if you’re sad, scared, or both.

Tip: Keep a small note in your phone or journal with grounding reminders like “This is a panic attack. It will pass. I’ve survived this before.”

2. Create a Grounding Routine

When panic strikes, your brain needs an anchor. Before your trip, plan a few go-to calming techniques. These could include:

• 5-4-3-2-1 grounding: Identify 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste.

• Breathing exercises: Try box breathing (inhale 4 counts, hold 4, exhale 4, hold 4).

• Soothing playlist or voice memos from loved ones.

• A calming object: a smooth stone, a piece of jewelry, or a scarf with comforting texture or scent.

Practice them before you travel so they feel familiar when you need them most.

3. Have a Safety Plan (Just in Case)

Even solo travel doesn’t have to mean entirely alone. Share your itinerary with someone you trust. Know the local emergency numbers. If you're on a cruise, find out where to go for medical or emotional support.

Having a plan—even if you never use it—can be reassuring.

4. Give Yourself Permission to Pause

It’s okay to not visit every museum or wander every cobblestone street. If you need to retreat to your hotel room and cry or breathe or just be, that’s part of the journey too.

You’re not “wasting” your trip. You’re healing. Be gentle with yourself and allow yourself to do what makes you feel most comfortable.

5. Use Technology as a Lifeline

Download a meditation app. Keep calming music or audiobooks handy. Use WhatsApp or another messaging app to check in with someone back home.

And if you need to talk to a therapist while you travel, teletherapy is a beautiful thing. Be sure to check with your health insurance company to see if teletherapy is available to you where you will be traveling to. If so, find out how to preregister so there are no delays in getting an appointment if the need arises. If teletherapy is not possible where you’re traveling to, research providers in the local area beforehand.

6. Remember Why You Chose This

You chose to travel—not to escape your grief, but to move with it. Every step you take on your own is an act of courage. That doesn’t mean it’s easy. It means you’re human.

Panic is not failure. It’s a signal. Often, it’s your body’s way of saying: “This is a lot. Let’s slow down.”

7. Talk About It (When You’re Ready)

Solo travel doesn’t mean you can’t connect. You’d be surprised how many people you meet—locals or fellow travelers—carry their own quiet grief. Sharing a little piece of your story can make the world feel less lonely. Remember to be mindful of the details you disclose to ensure you don’t reveal details that could make you vulnerable. Also, judge your surroundings and people’s reactions to your conversation. If people don’t seem open to listening, call or video chat with someone back home to help lessen the weight on your shoulders.

Final Thoughts: You’re Doing Braver Work Than You Think

Grief changes us. So does solo travel. Put them together, and yes—it can be intense. But it can also be deeply transforming.

If a panic attack hits while you’re traveling, remember this: You are not broken. You are adjusting, healing, and doing something incredibly brave.

You are allowed to rest. To cry. To not be okay.And then, when you're ready—you are allowed to keep going.

On a recent solo cruise, I found myself dealing with anxiety throughout the entire trip. It showed up in quiet corners, unexpected waves, and sleepless nights. But instead of fighting it, I tried something new—I leaned in. What happened next wasn’t magical, but it was real. I began to embrace my anxiety as a companion, not an enemy. And in that shift, I discovered a different kind of peace at sea.

Read my personal  story in my blog post, “Solo Story: Alaska, Anxiety, and the Quiet in Between.”

💬 Have you ever experienced anxiety while traveling through grief? How did you cope? I'd love to hear your story—send me an email or connect with me on Instagram or Facebook.