WELLBEING ON THE ROAD: 10 MENTAL HEALTH TIPS FOR SOLO TRAVELLERS

Solo Travel Burnout is Real

When I backpacked solo in South America for 6 months, I got hit by severe solo travel burnout three months in. Heck, I didn't even know travel burnout was a thing. But out of nowhere, I suddenly wasn't feeling the joy of travelling anymore. I was exhausted, broke, and a bit lost as to my next steps.

A couple of reasons participated to my travelling blues:

1. My valuables got stolen in Ecuador. I was left with no money to travel. I had to rely on friends, family and voluntary work to keep travelling before the insurance reimbursed me a two months later. I was anxious during this time as I was counting every penny and felt I couldn’t enjoy my trip anymore.
   
   
2. I was travelling during the low season in Bolivia and the North of Argentina. This resulted in walking on empty streets, sleeping alone in 10-bed dorm rooms, and having limited opportunities to meet new people. I also didn't connect with the few people I would meet on the road. I was missing the intense connections I had made a few months before. This lack of new meaningful relationships contributed to feelings of loneliness and a loss of a sense of purpose for my trip.
   
   
3. I had spent over two months in high altitude (over 2800m), longing for my next surf session. I love the mountains but couldn't wait to hop back on my board in warm water. High altitude also makes everything more tiring, and I didn't particularly appreciate feeling lethargic all the time.
   
   
4. I felt the end of my trip was approaching soon, and this gave me enormous feelings of fear. I realised I didn't want to return home and was focusing too much on it. Overthinking ahead prevented me from fully enjoying the moments I still had left in South America.

I quickly realised I had to change my mindset if I didn’t want to ruin the end of my trip.

So I implemented an action plan. You’ll find below the steps I took to quickly recover from my solo travel burnout and enjoy the last three months of my trip with a positive mindset. They take some time to build a routine, but once you implement these tips, you'll see a quick difference in how you feel ︎

“I quickly realised I had to change my mindset if I didn’t want to ruin the end of my trip.”

1.Start your day with gratitude

Write down or think about three things you're thankful for every morning. Being grateful will help you start your day with a positive mindset and have an open outlook on whatever's going to happen to you on that day.

2. Embrace your alone time

Being alone doesn't have to be lonely. Use your alone time to explore new places, read a book, listen to music, journal, meditate, work on a project or side hustle...Take your solitude as a gift, a space for you to explore what you love and find what makes you feel good.

3. Connect with locals

Talk to locals when you're roaming during the low season and seem to be the only backpacker around. Learn about their culture, listen to their story, and offer to help them.

Hint: meet with locals even when there are plenty of other travellers around. There's no one better than them to show you the country.

4. Take your time

Frequently hopping from one place to another can be exhausting. If you like a place, stay.

The times when I felt happiest were when I was volunteering for local surf houses in Ecuador, Brazil and Costa Rica. I stayed at least one month each time, allowing me to make real friends, improve my surfing, and feel my best - mentally and physically. I didn’t have the pressure to explore constantly. I had my daily routine and having some structure helped me enjoy my days to the fullest. Everyday, I’d wake up early, go surf, have a healthy breakfast, work, surf again, chill, make dinner, then sleep. Days were simple but I had everything I needed at this moment in time.

5. Practice the grounding ritual

The grounding ritual is a super easy mental exercise you can do whenever you need to take a step back and calm your emotions.

When anxiety hits, take a minute to clear your mind by activating your 5 senses and paying attention to your surroundings. What do you hear, smell, see, touch and feel?

6. Keep a solo travel journal

Okay, okay. Journalling might seem like the last thing on your mind when feeling the travel blues, but writing down your thoughts and feelings can be healing. Use a journal to document your travels and reflect on your experiences. Drop down your questions on paper. Or do it on a Google doc or a note on your iPhone - whatever's easier for you. Don't overthink it. Your journal doesn't need to be Instagrammable. It's your space to declutter your mind at your own pace.

7. Take breaks from social media

Social Media has a knack for putting us down when we don't ask for it. Think that person's enjoying their life more than you? Feeling the pressure to get more likes? I get it. But Social Media is a façade. Everyone has some shit going down backstage. And no one wants to share it online.

Focus on your own experiences and emotions. Take in the landscape with your beautiful eyes rather than through your IG lens. Try to watch the sunset from start to finish. Pay attention to the morphing clouds and colours. Feel the temperature dropping slightly and your body slowly winding down for the night. Take the time to contemplate what's in front of you: it’s one of nature's most precious gifts.

8. Find a creative outlet

Engaging in a creative activity like drawing, photography, producing music, or writing can help you express yourself and relieve stress.

While backpacking in South America, I drew about the places I visited and the people I met. Drawing was a special moment for me to spend time alone and record my travel memories.

When I came back home, I couldn’t find the inspiration to draw anymore. So if you want to pursue a creative activity but never had time to focus on it, solo travelling may be the perfect time for you to do it. Inspiration while travelling can come easily and in the most unexpected places. Take advantage of it :)

9. Allow yourself to splurge

If you're like me and travel on a budget, you're probably staying in crowded dorm rooms in hostels. When you do this for six months straight, you tend to forget the luxury of having your own space and a private shower. So when you really need to take a break from the backpacking hustling, find yourself a nice hotel room for one or two nights (with breakfast included, yes please).

I did this in Bolivia. I stayed in a lovely hotel and booked a private room for 25 bucks a night - it might seem like nothing, but it was comparably more than the 5 euros I was paying on average in hostels.

Ah! The absolute delight of dancing naked in my room, taking a long shower in a clean private bathroom and sleeping in a massive bed with no one snoring around. These were little luxuries I had forgotten - I was brimming with joy. The next day, I went on with my journey feeling strong and ready to take on my next step: crossing the border to Argentina by bus (which did NOT go as planned at all, but that's a story for another time ;).

Moral of the story: if you can afford to splurge on little luxuries for a moral boost from time to time, pay for it. That's what money is for, anyways.

10. End your day with gratitude

A simple "thank you for this day" can change your outlook on life. "You" can be anything: God, the universe, nature, yourself. You choose.