Solo travel is a rewarding and life-changing experience, but it can also be exhausting! Travel burnout is real, and it can lead to fatigue and disappointment when you can’t do all the things you planned. Here are some tips to help you avoid travel burnout – based on my own travel mistakes.
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I’m Hazel 👋 a British travel blogger from England, UK. As a solo traveller who has made the same mistakes repeatedly, I have suffered the consequences of travel burnout far more often than necessary! Below, I will share what I have learnt to avoid travel burnout.
1. Plan rest days into your itinerary.
Once you have planned your first solo trip, it can be tempting to fill every day with sightseeing and activities, but continuously being on the go can quickly become draining.
When I first started solo travelling, I began my adventures with short trips (four or five days max). This invariably resulted in me trying to cram as many things as possible into a short timeframe. I ended up completely exhausted, and lacking the energy required to actually enjoy what I was looking at.
To avoid burnout, I recommend scheduling some ‘down days’. These are days where you do less, or even nothing at all. Spend the day at a park, stroll around a quiet neighbourhood, or simply relax in your accommodation. You’ll find that this downtime can help you recharge and be more present during your exploring days.
This is the number 1 rule (and it took me far too long to figure out!)
2. Listen to your body.
When you’re on the move, it’s easy to ignore physical exhaustion or mental fatigue. But burnout often comes if you push yourself too hard.
If you’re feeling tired, take it as a sign to slow down. It’s tempting to try to power through it or maybe have a strong coffee or energy drink, but it’s best to listen to what your body is telling you. Your body and mind need rest, and honouring those signals will ensure you don’t overdo it.
Consider taking an afternoon nap or cutting back on activities when you notice the fatigue creeping in.
Additionally, for women travellers, there are certain times when our hormonal cycle can make us feel more fatigued than usual, and we may not even be aware of it. Listen to your body and pay attention to how you feel.
3. Pace yourself with your activities.
Solo travel gives you the freedom to choose your own pace, so use that to your advantage.
Instead of packing in every major attraction in one go, try spreading out your must-see places and experiences across a few days or weeks.
Allow yourself to stay longer in a location that resonates with you, and remember that it’s okay to skip certain activities. You don’t have to visit every museum in town if you don’t want to.
I find that allowing free days with nothing planned is the way forward. If you plan each day within an inch of its life, you leave no time for spontaneity.
Remember, you don’t need to check everything off your list. Sometimes, the best experiences are the spontaneous ones.
4. Don’t be afraid to say no.
If you meet people on your travels (perhaps in your hostel, or just while you’re out and about), you may find yourself getting drawn into group trips and activities.
It’s easy to feel pressure to say yes to every invitation or suggestion from fellow travellers, but overcommitting can lead to burnout.
If you’re feeling overwhelmed, don’t be afraid to say no. Trust that there will always be another opportunity to socialise or explore.
Remember that you chose to travel solo for a reason! Respecting your need for solitude or relaxation is crucial for your well-being during long trips.
5. Stay connected to home, but set boundaries.
One of the joys of solo travel is the opportunity to disconnect and focus on the present moment. However, staying connected to loved ones back home can also be important, too.
Regular check-ins with family and friends can provide emotional support and grounding. That said, I recommend setting healthy boundaries, as constant texting or social media can become overwhelming.
I have been on one or two trips where I was constantly in touch with people back home for the entire duration. When I returned, I felt as if I had barely been away at all, as I had given myself no time to disconnect properly.
Designate specific times for calls or messages, and don’t let the virtual world distract you from the physical world you’re exploring. Remember to look up, not down (at your phone)!
6. Balance active and passive activities.
Not every activity needs to be high-energy. Incorporating active and passive experiences into your travels is a good idea.
While exploring a new city might involve a lot of walking or hiking, consider balancing it with quieter activities like reading in a café, visiting a museum, or watching a local performance.
Personally, I like to start my trip with a local food tour, then do something requiring moderate energy on the second day, followed by a high-energy activity on the third day, and a rest day for day 4. This mix helps prevent physical and mental fatigue from creeping in.
7. Embrace flexibility.
One of the greatest advantages of solo travel is flexibility.
If you feel like you’ve had enough of a particular place, leave earlier than planned. If you’re feeling overwhelmed, change your itinerary to include more relaxing destinations. If you discover a new place that makes you want to throw your whole previous itinerary out of the window, do it. You’ve got the freedom to do what you want.
The trick is to give yourself permission. Allow yourself to change the itinerary; don’t worry too much if it doesn’t go exactly as you had planned (it never will), and try not to get too attached to the original schedule you had planned.
Having the freedom to adjust your plans on the fly means you can always find the right balance between activity and rest. Changing things at the last minute often leads to amazing experiences you might never have thought about.
8. Treat yourself to relaxing experiences.
If you can make time for some proper dedicated zen experiences, it really does help soothe away all the aches and pains caused by travel in general.
The idea is to incorporate pampering or rejuvenating days into your travels. This could look like a spa day, a massage, yoga on the beach, or even a full-on wellness retreat.
Staying in a spa hotel is one good way to get easy access to relaxing treatments. You’ll probably need to book ahead, so decide what day you want to rest and book it once you arrive.
These moments of self-care are an excellent way to balance the demands of solo travel with the need for relaxation.
9. Maintain healthy routines.
When you’re travelling, it’s easy for healthy habits to slip. Eating irregularly, skipping meals, or drinking too much alcohol can leave you feeling sluggish and tired. Guilty of all three over here 🙋♀️.
If you can, try to maintain a routine that includes nutritious meals, regular exercise (even if it’s just a morning stretch or walk), and plenty of hydration.
If you are going to drink alcohol, give yourself some time in the morning to recover. I once got up at 05:00 to climb a mountain in Mallorca, in 36-degree heat, after skipping dinner and drinking too many sangrias the day before… I can tell you that is not an experience I will repeat again in a hurry.
Sleep is also crucial – you need to get enough rest each night while travelling. Pay attention to the location of the hotels you are staying in – are there any construction works? Is it near late-night clubs and bars? If it’s a hostel, is it a party hostel? Anything that can impact your sleep is worth paying attention to.
I once stayed at a place in Cyprus where there were construction works at 05:00 every morning, even on Sundays. Never again.
10. Practice mindfulness and gratitude.
Solo travel can sometimes feel overwhelming, but practising mindfulness can help you stay present and avoid burnout.
It helps if you can take a moment each day to reflect on what you’re grateful for, or simply enjoy the beauty around you. For example, think about how lucky you are to be where you are, and how amazing it is that you are travelling on your own and content in your own company.
Whether it’s a stunning sunset or a quiet moment of reflection, being mindful can bring balance and peace to your travels.
Avoiding travel burnout.
Solo travel offers endless opportunities for adventure, growth, and exploration, but it can also be mentally and physically taxing if you don’t manage your energy properly.
By planning rest days, pacing yourself, and maintaining healthy habits, you can avoid burnout and truly enjoy the experience.
Remember that it’s okay to take breaks and indulge in moments of relaxation. It’s not only good for your well-being, but it can also lead to richer and more meaningful travel experiences.
So take care of yourself, listen to your needs, and find your own balance between adventure and relaxation.
FAQs: How to avoid solo travel burnout.
Frequently asked questions about avoiding solo travel burnout.
A: To avoid burnout, make sure to schedule rest days, listen to your body, pace yourself with activities, and embrace flexibility in your itinerary. Incorporating both active and relaxing activities and prioritising self-care can also help you recharge during your travels.
A: The frequency of rest days depends on your travel style and how you feel. Ideally, take a rest day every few days or after particularly busy periods. Listen to your body and schedule downtime whenever you feel physically or mentally exhausted.
A: Signs of burnout include feeling exhausted, irritable, unmotivated, or mentally foggy. If you’re becoming overwhelmed by the constant flow of activities, it’s a sign to slow down and take a break.
A: Aim to mix both high-energy activities (like sightseeing or hiking) with low-energy experiences (like visiting a museum, reading at a café, or taking a slow walk). Be flexible with your plans and adjust them based on how you’re feeling.
A: If you’re feeling socially drained, don’t be afraid to say no to invitations or opt for solo activities. Take breaks from socialising when needed, and recharge by spending time alone or engaging in quieter activities.
A: Maintaining healthy habits is crucial for preventing burnout. Try to eat regular, nutritious meals, stay hydrated, exercise regularly, and get enough sleep each night. Prioritise self-care, such as getting massages or enjoying spa treatments to unwind.
A: If your itinerary is making you feel overwhelmed, consider cutting back on activities, skipping a destination, or changing your schedule to include more downtime. Flexibility is one of the benefits of solo travel – use it to make adjustments as needed.
A: Absolutely! Solo travel allows you the flexibility to adjust your plans if you feel exhausted. Don’t be afraid to take a day off or switch to a more relaxing destination. Your mental and physical well-being should always come first.
A: Mindfulness can help you stay present and reduce stress. Take time each day to reflect on what you’re grateful for, engage in deep breathing, or meditate in peaceful settings. Being mindful allows you to fully enjoy your travel experiences without feeling overwhelmed.
A: You definitely can. In fact, many introverts love solo travel because it gives you total control over your pace, your space, and your silence. You can dip into social moments when you feel like it, or just wander at your own perfect rhythm.
Related Reading: How to Avoid Solo Travel Burnout
Below are some further posts related to this article on how solo travellers can avoid travel burnout.
- Solo Travel Myths Debunked: What Travelling Alone is Really Like
- Solo Travel: The Benefits of Travelling Alone.
- How to Plan Your First Solo Trip: A Beginner’s Guide.
- Solo Female Travel in Europe: A Q&A Guide
- Tips for Solo Female Travellers: How to Make the Most of Your Travels
Pinterest Pins: How to Avoid Solo Travel Burnout
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