Enjoy a Blissful Solo Wellness Getaway in Duck, NC

Are you seeking an escape from the hustle and bustle of Raleigh and want to find a place immersed in natural beauty that slows down time and helps you find inner peace? Then you might want to look towards Duck, North Carolina, a serene oasis nestled on a quiet section of the Outer Banks barrier islands and only a 3.5 hour drive along the US-64 E.

Duck is where I found myself on a much-needed solo mom break, and it was so cathartic and healing, I felt compelled to share it with our Raleigh community so they can benefit from the peace and tranquility too.

I am no stranger to creating my own blissful wellness retreat, as a life-long traveler and mother, I know the value of respite. And with the beauty of the Outer Banks to nourish me, I think I’ve found the perfect way to unwind.

Why Duck for a peaceful retreat?

Living in Raleigh means we have an incredible number of options when it comes to a quick getaway. However, I knew I needed to escape to a place where I would not be distracted by high energy activities and attractions (FOMO causes me to say yes!) and instead be calmed by the beauty and stillness of nature.

As I was born and raised by the beach, I knew my spirit most needed the healing effects of the salty spray and sounds of the ocean. I’ve been to most other beaches in the OBX, but Duck is enticing for its quieter, more laid-back atmosphere. No screaming children and surf bros, just calmness and the soft sound of the waves.

It’s a perfect blend of natural beauty and tranquility that invites you to truly escape the stresses of everyday life and embrace a slower pace to unwind, recharge, and reconnect with yourself.

My life – and much-loved, but tiring job – is all about go go go. From sunrise to twinkling lights, we’re moving at a rapid pace too, not just to see and do as much as we can, but to record every moment of it. I know the IG highlight reel makes it look relaxed and glamorous, and I’m not complaining, but it does zap your energy. This wellness trip to Duck is about restoring the depleted energy buckets.

Where to stay for a wellness break in Duck: Sanderling Resort

I craved a tranquil stay that would ease my FOMO worries, allowing me to simply relax and rejuvenate with enriching experiences for my mind, body, and soul. And there’s no easier way to slip into tranquility than by indulging in a slightly luxurious retreat at the Sanderling Resort.

The Sanderling Resort is located on a narrow strip of the barrier island which means there is little else but the resort between the ocean and the Intracoastal Waterway. And its more isolating location between Duck Village and Corolla encourages a tranquil escape from the chaos of life.

It’s also hard to find beachside accommodation in the Outer Banks that is not a vacation rental. And then finding more of a resort style with lots of amenities to keep you happy and content from within the resort boundaries is even rarer.

In fact, as soon as I checked in and saw the view from my private balcony, I cancelled my plans to bike into Duck Village to explore! I was more than happy to settle into Sanderling for two nights and barely leave the property.

Any busy parent will know how demanding life can be. It’s hard to find quiet in the chaos of our everyday life. Sanderling gave me peace and quiet – no longer need to hide in closets (water or clothes ones) to get just five minutes of it!

My two-day stay became all about doing nothing by lazing around, reading, journalling, soaking up the sun and enjoying these gorgeous views and the calming sounds of the ocean.

My favorite thing about the North Carolina coast is the access we have to these two magical features. Even better when you can walk a couple of paces between them.

So far, the Sanderling Resort has been the best place I’ve stayed in the Outer Banks, I’d highly recommend it for any style of traveler. I will have a review of the resort in another post that goes more into those details.

Relaxing activities in Duck, guaranteed to bring zen

Here are some things to do in Duck that will help restore a sense of peace and well-being. There’s no need to overdo it. I recommend relaxing, enjoying the views, and reconnecting with nature through walks, beach swims, and sunset and sunrise gazing!

Start the day with a beach sunrise

You can’t beat being able to roll out of bed, walk ten paces, and sit in the front row for this spectacular greeting for this one day you’ll never live again!

The Outer Banks has some of the best sunrises I’ve ever seen on my travels around the world. I’m usually always blessed with a vivid display of colors, calm waters, and dolphins swimming by. Usually, I have it almost all to myself.

This Duck sunrise had all of that, except the dolphins slept in! On my last morning, we had overcast skies, so I got to sleep in! It was nice to wake up on the balcony of my suite enjoying the gloomier skies and turbulent seas.

Starting the day with a beach sunrise is the perfect way to reflect, experience peace, and fuel up on calm, positive, joyful energy for the rest of the day.

Relax on the beach and by the pool

The Sanderling Resort is located on its own beach – not private, but it sure feels like that as most people visiting are staying at the resort and its only steps away from your room.

Sanderling Resort provides everything you need for a peaceful beachside resort with fantastic amenities that include beach chairs and umbrellas.

Instead, I just lazed around on the sand, catching up on some reading, dipping my toes in the water, and taking some walks.

I had the adults-only pool and hot tub area of the resort almost all to myself – thanks to visiting out of season. So, I enjoyed sitting around the pool and having a couple of soaks in the hot tub.

Enjoy a luxurious spa treatment

No matter the destination for my solo wellness retreat, my non-negotiable experience was clear – a pampering massage treatment.

The stress of 2024 had created far too many knots in my body which was giving me too many pains and headaches. I did not have to go far, just across the road to the Spa at Sanderling Resort tucked away in the scrub forest on the sound.

This indulgent massage comes at indulgent prices. I had to give myself pep talks that I deserved this luxury treatment. If you’re a parent, I’m sure you feel the same stresses in rarely putting yourself first. Now’s your chance. Put it down as a Mother’s Day treat! 

You’re giving to yourself so you can shine a brighter light. The return on that investment is ten-fold for everyone in your life. 

It was worth it as the bamboo massage I had was one of the best I’ve had in my life. This is the first time I’ve seen a bamboo massage offered since I experienced it on a cruise eight years ago and fell in love with it. I also loved how this one was part bamboo and part massage therapist as she was exceptional.

Allow for time beyond just your massage at the spa. You can lounge around in their quiet rooms while you enjoy tea, coffee, and snacks from their snack room and catch up on some reading. They also have a seating area outside with views of the Sound. All guests can also use the steam room even if you are not indulging in any treatments. I enjoyed a 15-minute steam before my massage so my muscles were nice and relaxed.

I also enjoyed the champagne on arrival – because that’s wellness too, right? 

While I spent most of my time at the resort, I did plan for a couple of other relaxing things to do in Duck…

Guided kayak tour of the Audubon Pine Island Sanctuary

I wanted serenity and solitude on this trip, and I found it on a guided kayak tour of the Audubon Pine Island Sanctuary with Coastal Kayak Tours. As we paddled the winding waterways, immersed in the untouched beauty of this coastal gem, I didn’t even mind that I had to speak to people as our guides were excellent – friendly, passionate, and very knowledgeable about the area, which is a haven for migrating birds.

The word Currituck comes from the Native American word Coratank meaning ‘where the geese fly’, as thousands of years ago the sky was covered in them.

In the 1800s the area attracted many wealthy businessmen seeking hunting expeditions. Thanks to them, waterfowl numbers drastically dropped. Thankfully, in 1918 stricter regulations were put in place minimizing such detrimental impact to wildlife.

In 1979, protection increased when developer Earl Slick donated land to the National Audubon Society who created the now 2,600-acre coastal sanctuary to protect and preserve the unique ecosystem of the region.

Over the years, wildlife has returned to around 30,000 waterfowl each year. I loved learning the history of this area, particularly the role women played in making change happen, including Rachel Carson who fought for the sanctuary’s protection. We had just been kayaking with wild horses the week before at the Rachel Carson Reserve in Beaufort on the Crystal Coast.

No wild horses here (although they are in nearby Corolla) but we saw much of the bird life from graceful egrets to majestic ospreys and small songbirds.

A two-hour guided kayak tour through the tranquil waters of the Audubon Pine Island Sanctuary was the perfect activity for my desired nature retreat. We had the most perfect spring day with clear blue skies, perfectly calm water, and no wind threatening to turn the paddle from graceful to intense.

One reason I love travel so much is that it keeps you tuned into wonder and awe, and I found that in the salt marsh waterways on the Currituck Sound.

Walk the nature trail at the Audubon Pine Island Sanctuary

If you’re seeking more solitude than a guided kayaking tour (or in addition to), and want to stretch your legs, the sanctuary has an easy and scenic 2.5-mile (one way) nature trail along what was once the old dirt road between Duck and Corolla. The canopied path, lined with gorgeous loblolly pines and twisted live oaks, winds its way through maritime forests and marshlands.

There are overlooks on the trail that provide sweeping views of the Pine Island, Currituck Marshes, and Currituck Sound. And of course, plenty of birds swooping by! As you hike, you’ll encounter an abundance of native flora and fauna, from colorful wildflowers to elusive wildlife.

Sunset dinner at The Paper Canoe

While staying at Sanderling Resort, take a short walk across the road to eat at the Paper Canoe restaurant. It’s now my favorite restaurant in the Outer Banks. It has a small, intimate, rustic space with tables in a small room to the side, in the bar area by the windows (which you want for sunset), and seating area around the bar.

I chose to sit around the bar as I was on my own and reservations were full. The bartender was very friendly and the atmosphere jovial and community focused. If you can, reserve a table ahead of time by the windows for sunset.

Their American gourmet cuisine focuses on fresh and uncomplicated yet flavorful dishes ranging from locally sourced Outer Banks seafood, handcrafted pasta, and mouthwatering wood oven specialties.

Deciding what to eat will be difficult, but my recommendation is to try the scallops. I had a shrimp and scallop risotto when I visited, the the scallops in my dish were the best I’ve had in America and reminded me of home. My server said the scallop dish at this restaurant is extraordinary – I believe it! And then there is the main event is the view. Look at how spectacular this sunset is…

You can also just walk outside on to the pier to watch the sun as it makes its final descent as I did. There were other friendly diners there who took my photo as it was going down. As I mentioned, one of the best things about an Outer Banks vacation is you can see sunrises and sunsets over the water. 

Explore the Duck Boardwalk

Either on your way into Sanderling, or on your way out, pull over in Duck Village to enjoy a walk along the Duck Boardwalk. This mile-long wooden pathway stretches along the Currituck Sound and over the marshlands. You get beautiful views of the sound, marshes, and wildlife.

It’s unique as it’s also lined with shops, restaurants and boutiques if you’re in the mood for shopping. I was happy just to walk and have lunch.

I highly recommend you stop for lunch at NC Coastal Grill & Bar. I’ve been there before with the family and loved the shareable Mexican Poutine with layered sweet potato fries, chili infused queso, mojo pork, fresh cilantro, house jalapeños, pico de gallo, and queso fresca – it was a taste sensation. You could order this for yourself, and take what you can’t eat with you. I was so grateful I had leftovers to take home with me for lunch the next day! Alternatively, the NC Coast Gumbo is a fan-favorite.

Take a trip over to Corolla

If you do want to explore more of this area of the Outer Banks on your vacation, Duck Village is only a short five-minute drive (or bike ride along the bike path – even better) and just ten minutes from Corolla Village and beach – another quiet, beautiful area in the Outer Banks. 

You may also want to do a wild horse tour in Corolla. I was very tempted but had to stay focused on relaxation. So, I’m saving that for a return trip. It’s one of the few best things to do in the Outer Banks we’ve not yet done.

Final words

The true benefit of a wellness break is to have what you gain within it to extend into your life once you return to chaos.

Upon returning from my break, my overwhelming problems have not magically disappeared. In fact, I felt like I was going to break down again when I returned and it all just piled up back on top of me.

HOWEVER, taking that time out, even just for a few days, did recenter and ground myself and help me connect to my power. While I feel I have problems to solve far out of my control right now, my trip showed me that I have tools at my disposal to help.

Plus, it gave me the opportunity to get to know a more tranquil and secluded area of the Outer Banks. I’m in love with this North Carolina coastal region even more now.

A solo wellness retreat to Duck, North Carolina offers the perfect opportunity to escape the stresses of daily life and reconnect with yourself and nature.

Whether you spend your days lounging on the beach, exploring the town, or indulging in luxury at the Sanderling Resort, you’re sure to leave feeling refreshed, rejuvenated, and ready to take on the world once again. So why wait?