What if I get a panic attack in public?

Locate the nearest library, large hotel lobby, or museum washroom. These are low-pressure, quiet environments where you can sit for 30 minutes without needing to buy anything or talk to anyone.

How do I handle the 'lonely' feeling?

Loneliness is different from social anxiety. Bring a Kindle or a long-form podcast. Engaging with your own 'internal' media makes being alone feel like a deliberate choice rather than a state of isolation.

Solo travel with social anxiety: a practical survival guide

Solo travel with social anxiety is about controlling your environment and minimizing high-pressure social interactions. By pre-booking private transport, choosing quiet accommodations, and planning structured activities, you can enjoy the freedom of travel without the overwhelm.

Book your own space. Avoid shared dorms in hostels. Spend the extra money on a private room or an Airbnb. Having a 'safe zone' where you can retreat, recharge, and avoid eye contact after a long day is essential for managing sensory overload.
Use digital tools for logistics. Eliminate the need to ask for help. Download offline maps (Google Maps or Maps.me), use ride-sharing apps like Uber or Bolt so the destination is pre-set, and pre-purchase tickets online to bypass ticket counters.
Schedule 'low-social' activities. Focus on activities that don't require talking: art galleries, botanical gardens, hiking trails, or cinema. If you want to do a guided tour, look for 'self-guided' audio tours so you can move at your own pace without keeping up with a group.
Create a 'social escape' script. Prepare a simple phrase in the local language (or English) to excuse yourself if someone tries to engage in small talk: 'I'm sorry, I'm a bit tired today, enjoy your day.' It prevents the spiraling 'what do I say' panic.

What if I get a panic attack in public?: Locate the nearest library, large hotel lobby, or museum washroom. These are low-pressure, quiet environments where you can sit for 30 minutes without needing to buy anything or talk to anyone.
How do I handle the 'lonely' feeling?: Loneliness is different from social anxiety. Bring a Kindle or a long-form podcast. Engaging with your own 'internal' media makes being alone feel like a deliberate choice rather than a state of isolation.