Travel and Mental Health: 10 Things Women Travelers Should Know
Travel can lower stress and build confidence, but it can also bring anxiety. 10 things women travelers should know, in the words of women who went.
By Greether
Updated October 2026 for World Mental Health Day
Travel can be the best thing you ever do for your mind. It can also be the thing that keeps you up at night before you go.
Both are true. Women carry extra weight when we travel: the planning, the safety checks, the "text me when you land." That load is real, and it deserves a real conversation.
This year's World Mental Health Day theme is Lived Experiences Heard: Real Voices, Real Change. So we did exactly that. Instead of telling you how travel helps, we asked the women who traveled with Greether. Every quote below is theirs, word for word.
The short answer
Yes, travel can be good for women's mental health. Research links regular vacations with lower depression and stress in women, and traveling solo builds confidence one small win at a time. What gets in the way for many women is safety worry and loneliness. What helps most: planning your arrival, keeping your routines, and having trusted local support, like a verified local woman who knows the city.
The science: why travel is good for your mental health
Travel isn't just about exploring. It's a gateway to better mental health. Here's what the research says:
Less stress for weeks. Vacationers reported lower stress and better well-being for up to 45 days after their trip (AFAR).
A mental reset. Stepping out of your daily routine lowers stress and anxiety (Psychology Today).
Happiness starts with planning. 97% of people in one survey felt happier while anticipating their next trip (AFAR). A Cornell University study found we get more joy from anticipating a trip than from anticipating a purchase (Psychology Today).
Nature heals. Forests and beaches can significantly reduce stress (Fox News).
A younger, sharper brain. An Edith Cowan University study found travel can delay aging and boost cognitive function through social connection, mental stimulation and physical activity. It also links travel to healthier eating patterns, like the Mediterranean diet (Fox News).
More creativity. New cultures and places form new neural connections in the brain, which boosts creativity (Psychology Today).
Women who skip vacations struggle more. Women who vacationed only once every two years were nearly twice as likely to report depression as women who vacationed twice a year (WMJ, 2005).
One important note from the Edith Cowan study: travel can affect mental health positively or negatively, depending on how you feel and how supported you are. That's exactly why the right support matters.
Worried about safety when you travel? You're not alone.
68% of solo female travelers say personal safety is their #1 worry, and for Gen Z women it's 82% (Solo Female Travelers 2026 survey). That worry doesn't stay in your suitcase. It follows you into the taxi, the hotel lobby, the walk back after dinner. And it's exhausting.
That worry isn't in your head. 81% of women have experienced some form of sexual harassment and/or assault in their lifetime, according to a national U.S. study by Stop Street Harassment and UC San Diego (2018). When you're somewhere new, without a local to ask, that awareness travels with you.
Feeling safer is the foundation of a trip that's good for your mental health. Experts agree local support makes a difference. The first tip in Forbes' 15 tips for women traveling solo is this:
"I recommend checking out apps like Greether, that pair you up with verified local, female guides."
— Jess Watts, Expedia, in Forbes
Read: essential safety tips for women traveling to Europe · why female guides are essential · travel fearlessly · tips for Black solo female travelers · traveling as a trans woman
1. Vacations aren't a luxury. They're maintenance.
A study of 1,500 women in Wisconsin found that women who took a vacation only once every two years were nearly twice as likely to report depression as women who vacationed twice a year or more. They also reported more tension (Chikani et al., WMJ, 2005).
Read that again. Rest is not a reward you earn. It's part of staying well.
So book the trip. Even the planning is good for you.
2. Arrival anxiety is normal. Plan your landing, not just your trip.
The first 24 hours are when most women feel the most exposed: new airport, new language, new transport, tired body. Give that window a plan.
"…it was such a relief that she picked me up and brought me back to my hotel, especially since I had just arrived in the city and wasn't quite ready to navigate public transportation on my own yet."
— Paola, Osaka"I recommend to book at Greether experience on your first day!"
— Kaylee & Easter, Tokyo
Before you go: 5 ways to prepare your friends and family for your solo trip · how to become a solo female traveler
3. Solo doesn't have to mean lonely.
You can love solo female travel and still crave someone to talk to over dinner. Loneliness on the road is one of the most common things women tell us about, and one of the easiest to fix.
"I felt like I made a friend for a day, which is something I sometimes struggle with while solo-travelling."
— Vanessa, Bangkok"I love solo travel but sometimes it's just nice to share a walk with someone and even discovering hidden gems. […] It was the perfect balance of adventure and companionship."
— Nina, Porto
More: traveling alone without feeling lonely · my first Greether experience in Estonia
4. Being "on alert" all day is exhausting.
Scanning the street. Holding your bag a little tighter. Checking the map three times before you look up. That constant vigilance drains your nervous system, even when nothing goes wrong. You shouldn't have to carry it alone.
"Lauren helped me feel safe and confident moving around the city on my own."
— Paola, Osaka"I felt much safer and able to enjoy the city than I expected."
— Patton, Medellín
"And when we wrapped up, she made sure to walk me to the nearest station, which I really appreciated."
— Giselle, London
No trip is risk-free. A local woman by your side helps reduce risk in the moments women worry about most: arriving, navigating and getting back. How Greether keeps you safer.
Take Marrakech, a city where many women tell us they feel most on edge. Our Greeters there don't leave until you're on your way:
"She stayed with me until I got a taxi and even explained to the driver where to drop me off."
— Elizabeth, Marrakech"My Greeter showed me the ropes as to how to get around, how to bargain even while getting a taxi...she also checked in with me throughout my trip."
— Lindsay, Marrakech
Heading to Morocco? See how a private female guide in Marrakech works and read traveling Morocco as a woman.
More safety reads: a first solo trip to London · public transportation in Jakarta for solo female travelers · safety hiking tips for women
5. Confidence is built in small moments.
Ordering coffee in another language. Figuring out the train. Saying yes to the side street. Every small win tells your brain: I can do this.
"As a solo traveler, it gave me confidence to know that someone would be meeting me that could share their knowledge of how to navigate their city and give insight on how to gain the best experience possible."
— Liz, Dublin"She also shared with me some words of wisdom from her Father which I am carrying with me: 'You only need 6 seconds of courage.'"
— Kathleen, Istanbul
"Sara was completely friendly and nonjudgmental about my lack of solo travel experience. After spending time with her, I gained so much confidence to navigate London on my own. She even checked in on me afterward."
— Erin, London
More: Istanbul must-know tips for female travelers · traveling with confidence: an LGBTQ+ traveler's experience exploring Europe with Greether
6. You don't need the perfect itinerary.
Decision fatigue is real. Hours of research, 47 open tabs, and you still feel behind. Let someone who lives there decide for a few hours.
"I came without a list of places I wanted to see. With my greether, she was able to construct an itinerary based on my likeness."
— Devona, Taipei
7. Female friendship is medicine.
The moment travelers mention most isn't a monument. It's the woman.
"From the second we met, I felt like I had known Shannon for years."
— Rosa, Florence
"I felt like I was spending a day with a good friend and learning along the way. Plus we shared podcast recommendations and life advice :)"
— Heidi, Copenhagen
Travel writer Emma Truscott said it in The i Paper after meeting her Greeter in Casablanca: "my new bestie has helped me let my guard down during what could have been an intimidating solo trip."
8. Pack your routines in your carry-on.
Your mental health travels with you. Protect it like you protect your passport.
Medication: keep it in your carry-on with a copy of your prescription, and check the rules of the country you're visiting before you go.
Sleep first: plan a light first day and give your body time to adjust to the time zone.
Move your body: a morning walk is the cheapest way to meet a new city and calm your mind.
Schedule rest days: a slow day is not a wasted day.
Check in: set a daily check-in time with someone at home, and share your itinerary.
Write it down: two lines in a journal each night. You'll thank yourself later.
Stay connected: download offline maps and get a local SIM or eSIM before you land.
Where you sleep matters too: women-approved hotels · top accommodations for female travelers
9. Travel that does good feels good.
Every Greether experience is paid work for a local woman in her own city. Women tell us that knowing their trip supports another woman makes it mean more.
"I booked a Greeter to feel safer, support a local woman, and experience the city through authentic eyes."
— Elizabeth, Marrakech"I booked a Greeter because I was traveling solo, I wanted to support women."
— Talia, Florence
10. It's never too late to go.
First solo trip at 25 or at 65, it counts. Some of our most fearless travelers are women 50+.
"Condesa and Roma Norte were both fabulous neighborhoods for an older single woman to visit"
— Rebecca, Mexico City
Parents book Greeters for daughters on their first trip alone. Women 50+, some in their 80s, have the freedom to travel but not always the confidence, and a Greeter gives them that. Travel is good for your brain at any age: an Edith Cowan University study found travel may slow aging and boost cognitive function through social connection, mental stimulation and movement (Fox News).
More: my first solo trip as a mom · a woman 50+ traveling solo in Montreal
Why we built Greether
In 2020, Vanessa Karel, Greether founder traveled alone to Morocco where a series of safety incidents made her realize there wasn't a platform or a service dedicated to help women explore the world with more confidence and fewer risks. Read more of what we do here
"Traveling alone can be overwhelming. As a solo female traveler myself, I know how vulnerable it can feel without a reliable local connection. Greether exists to ensure women never have to feel unsafe or unsupported while they explore the world."
— Vanessa Karel, Greether Founder
What is a Greeter?
A Greeter is a verified local woman who shows you her city, her way. Not a scripted tour. You choose what to do, where to meet and how long, and you chat with her before you arrive, so you're meeting someone you already know. Greeters are in 130+ countries and 1,000+ cities. What is a Greeter?
Want more real stories? 40+ women shared what traveling with a Greeter felt like for World Tourism Day.
When you're ready
→ Find your Greeter in 1,000+ cities
→ Traveling with friends, your mom or your daughter? Book a Greeter for your group
→ Not sure where to start? Book a free 15-minute call with our team
→ Live somewhere you love? Become a Greeter
Travel can support your mental health, but it isn't a replacement for professional care. If you're struggling, please reach out to a mental health professional or someone you trust.
FAQ: travel and mental health for women
Is travel good for your mental health?
For many women, yes. Research links regular vacations with lower rates of depression and tension in women. New places, movement, rest and connection all help. Travel can also bring anxiety, so plan for it.
How can I manage anxiety when traveling alone as a woman?
Plan your arrival, keep your routines, share your itinerary with someone at home, and book time with a local woman on your first day so you're not navigating everything alone.
How do I avoid feeling lonely on a solo trip?
Build connection into your plans. Book a Greeter, join a class or walking group, and stay somewhere social. Many women say one day with a local friend changes the whole trip.
Does solo travel build confidence?
Yes. Every small win, from ordering a meal to navigating transport, builds self-trust. Travelers tell us having a Greeter gave them the confidence to explore on their own afterward.
What is Greether?
Greether is a women-to-women travel company connecting women travelers with verified local women, called Greeters, in 130+ countries and 1,000+ cities, with a community of over 100,000 members. It's for solo female travelers and women traveling together.
Is it safe to book a Greeter?
Every Greeter goes through a vetting process and has a verified profile, and travelers are verified too. You chat with your Greeter before your trip. No travel is risk-free, but a Greeter helps reduce risk when you arrive, navigate and get back.
How can women feel safer traveling alone?
Plan your arrival, share your itinerary, choose women-approved stays, and spend your first day with a verified local woman who knows the city. Forbes' first tip for women traveling solo is to use Greether to connect with verified local female guides. More: essential safety tips for women traveling to Europe.