Understanding 'Sunset Anxiety': How to Recognise and Manage It
As the sun dips below the horizon and the day transitions into night, many people experience a sense of unease or anxiety. This phenomenon, often referred to as "sunset anxiety," is increasingly being recognised by mental health professionals as a real and tangible condition. While it might sound surprising to some, the anxiety that sets in as evening approaches is something many individuals face, often without fully understanding its causes.
What is Sunset Anxiety?
Sunset anxiety occurs when a person experiences heightened levels of stress, worry, or unease as the sun begins to set. This anxiety can be mild or severe, and it often stems from a variety of sources, including fear of the unknown, the day's responsibilities piling up, or concerns about what the night might bring. For some, it’s a form of anticipatory anxiety about the next day, while for others, it can be linked to deeper emotional issues such as depression or chronic stress.
Symptoms of Sunset Anxiety
The symptoms of sunset anxiety can vary from person to person. Common signs include:
- Racing thoughts: As the sun sets, a person may find themselves overwhelmed with worries about the future or what the night holds.
- Restlessness or agitation: An inability to relax or sit still as the evening sets in, often accompanied by feelings of dread.
- Difficulty sleeping: The anxiety might manifest as an inability to wind down, leading to disturbed sleep patterns or insomnia.
- Physical tension: Muscular tension, headaches, or stomach discomfort can also be signs that the body is responding to the anxiety of the evening hours.
- Heightened fear of night-time: Some individuals may experience a specific fear of the dark or night-time itself, which can amplify their anxiety.
What Causes Sunset Anxiety?
There are a number of potential causes for sunset anxiety, and they may differ from person to person. Common triggers include:
- Biological Clock Disruptions: As the light dims and the body prepares for rest, hormonal changes can make some individuals more sensitive to stress or anxiety.
- Mental Health Conditions: Sunset anxiety is often associated with conditions such as Generalised Anxiety Disorder (GAD), depression, or Seasonal Affective Disorder (SAD), which is related to the lack of sunlight during shorter days.
- Past Experiences or Trauma: For some, anxiety at night may stem from past trauma or negative experiences that occurred during the evening or night-time.
- Unfinished Business: If the person has unresolved stress from their day, such as work pressure, family issues, or personal struggles, it can manifest as anxiety when the day ends.
How to Cope with Sunset Anxiety
If you think you might be dealing with sunset anxiety, there are steps you can take to manage it:
- Establish a Relaxing Evening Routine: Engaging in calming activities such as reading, meditation, or gentle stretching before bed can help your mind and body transition smoothly into the evening.
- Practice Mindfulness: Focus on the present moment rather than worrying about what’s to come. Mindfulness techniques, such as breathing exercises, can be especially useful in reducing anxiety.
- Limit Exposure to Screens: The blue light from screens can interfere with your circadian rhythm and heighten feelings of anxiety. Try turning off screens at least an hour before sunset to help your body naturally wind down.
- Journaling: Writing down your thoughts and worries can be a helpful way to unload your mind before night-time. Reflecting on your day and putting your feelings into words may help you process emotions and reduce anxiety.
- Seek Professional Help: If sunset anxiety is interfering with your ability to function, or if it is linked to deeper mental health issues, consider seeking guidance from a therapist or counsellor. Cognitive-behavioural therapy (CBT) is a proven treatment for anxiety and may help you manage your feelings.
When to Seek Professional Help
While it’s normal for many people to experience anxiety from time to time, persistent sunset anxiety that disrupts your daily life may require professional attention. If you find that your anxiety is worsening, interfering with your ability to relax, or affecting your sleep, it’s important to consult a mental health professional. They can help you uncover the root causes of your anxiety and guide you toward appropriate treatment options.
By recognising sunset anxiety and taking steps to manage it, you can regain control over your evenings and find ways to make the transition from day to night a more peaceful experience.