4 Ways to Cope With Your ‘Sunset Anxiety’

I look out the window, and it’s getting dark already. The kids are home from school. It’s time for the parenting rampage of dinner, baths and bedtime. I feel uneasy as I reflect on what I accomplished during the day before tackling this evening’s beast. I didn’t write enough, work out, or get outside with the kids. I feel as though I’ve lost today’s opportunities and can’t get them back. It’s too late and I dread what’s to come.

What Is “Sunset Anxiety”?

My feelings of dread and sadness as the day ends and nightfall comes? That’s sunset anxiety, an emotional state of unease, sadness, restlessness, or even dread some people experience as the day transitions into night, according to licensed clinical social worker, Jessica Hunt.

Dr. Stephanie J. Wong, PhD, licensed clinical psychologist and host of the award-winning Color of Success Podcast explains that “sunset anxiety” is not a diagnosis included in the Diagnostic Statistical Manual (DSM-5); However, individuals report a qualitative difference in mood as the sun goes down earlier in the day and mental health experts even say it’s a real experience for many.

Think of it like seasonal depression, but instead of feeling sad and irritable as the days become shorter and darker, you feel anxious and restless.

The Experience of “Sunset Anxiety”

There are common feelings and experiences associated with sunset anxiety.

Sleep Issues

With sunset anxiety, your sleep time and circadian rhythms may be disrupted, which can cause sleep issues, says Dr. Wong. Individuals are worried about not being productive “enough” during daylight, affecting their ability to relax their minds and fall asleep. And for those who already struggle with sleep difficulties, sunset anxiety can exacerbate their problems.

Feeling of Dread

When it gets dark, I feel like the world is closing up and an impending sense of doom takes over. As an overachiever, sunset marks a moment where I cannot do as much as I want. I begin panicking about what I can control during this limited time and space before I have to sleep. As a parent, I’m hypervigilant about going outside with the kids and dread being trapped inside.

Sense of Grief

When the kids are at school, I’m a busy bee checking off as many things on my neverending to-do list as possible. The setting sun forces me to slow down and sit with my anxious thoughts. I feel like everything (kids growing up, my parents aging, memories of my youth, etc.) is going too fast and I grieve what I wasn’t able to do.

Restlessness

On some days, I’ll get restless and start cleaning, vacuuming and organizing to make up for the lack of productivity during the day. I have an urge to keep moving to suppress those worries. However, that usually makes me feel guilty because I miss the opportunity to connect with my kids since they haven’t been home all day. So I’ll try to alternate between sitting mindfully with them and doing a bit of cleaning. 

Causes of Sunset Anxiety

Hunt explains that “sunset anxiety” can stem from the anticipation of the day ending, worries about what’s left undone or for the day ahead, or even biological factors like changes in light affecting mood. The lack of distraction in the evening can also heighten anxiety or feelings of loneliness.

Coping Strategies and Management

Putting my phone in a drawer during this transition has worked for my sunset anxiety. I focus on whatever I need to do physically and let the time pass naturally. My phone reminds me of what happened in the daytime and even seeing it prevents me from living in the present. 

Plan Enjoyable Evening Activities

Dr. Sabrina Romanoff, clinical psychologist, professor, and Verywell Mind review board member, shares that identifying and engaging in evening activities that you look forward to can help distract and change your association to this time. This could mean booking an evening workout class, especially one that is intense and requires your full attention, reading a book, or watching your favorite comfort show.

Dr. Romanoff also suggests scheduling social activities in the evening. 

“[Connecting with friends] is a great way to bring light and warmth to dark winter evenings,” she says. “It provides tangible proof that you’re not alone and that the people you love are coping with the same adversity.”

Develop a Calming Evening Routine

Hunt advises developing an evening routine to help you create a sense of closure for the day. This could include stretching, meditation, showering, journaling to process your thoughts, engaging in a creative hobby, or dimming lights to signal your brain that it’s time to wind down. 

Dr. Romanoff also recommends building a positive routine around sunset like making yourself your favorite tea, lighting a soothing candle, or applying hand moisturizer or your favorite lip balm to take better care of yourself during this darker time of day.

Embrace Nature’s Cycle

Dr. Romanoff says that it can help to change your relationship to less sunlight in the winter by tapping into the ‘winter arc’ ideology of recalibrating habits to be more grounded in wellness. This could include getting more sleep, having high-quality nutrition, and creating habits and routines to boost self-care. Winter is a great time to reset and make these changes so they can become part of your normal routine, especially since, once the weather becomes nicer, there’s a greater temptation to engage in less healthy habits.

Seek Professional Support

You’re not the only one who feels dread and agitation as the sun sets. It’s real and there are people who share a similar experience. Fortunately, there are ways to cope such as engaging in activities that bring you joy, connecting with friends, practicing self-care, and aligning yourself with nature. And if that’s not enough, maybe it’s time to seek professional help. A licensed mental health clinical is always a great option—and lucky for you, we have a catalog of online therapies for you to seek out.