Have you ever felt a creeping sense of dread as the sun starts to set? Maybe a wave of melancholy, restlessness, or even anxiety washes over you in the early evening. If that's the case, you might be suffering from something called ‘sunset anxiety.’ Not an officially diagnosed medical condition, sunset anxiety is nevertheless a very real phenomenon that strikes many individuals. Hence, knowing its cause and how to effectively cope with it can enable you to pass through the twilight hours with less difficulty and stress.
What is Sunset Anxiety?
In an exclusive interaction with the editorial team of Onlymyhealth, Dr Shrey Kumar Srivastav, Senior Consultant, Sharda Hospital - Noida explained that sunset anxiety is the emotional discomfort or unease experienced by some people when the day approaches night. The feeling can vary from slight unease to crushing panic and comes with symptoms including:
- Rapid heart rate
- Loneliness or sadness
- Increased nervousness or restlessness
- Inability to concentrate
- Premonition of doom
Though sunset anxiety is possible in anybody, it may be linked to disorders such as Seasonal Affective Disorder (SAD), Generalised Anxiety Disorder (GAD), or dementia sundowning in the elderly.
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What Triggers Sunset Anxiety?
There is no one reason why sunset anxiety exists, but various factors can play a role in this feeling of unease:
1. Biological Rhythms and Hormonal Changes
As daylight diminishes, our bodies undergo natural changes in hormone levels. Melatonin, the sleep hormone, begins to rise, and serotonin, the 'feel-good' neurotransmitter, falls. This shift can be a factor in mood swings and increased anxiety.
2. Emotional and Psychological Factors
For some, sunset represents the termination of productivity, the beginning of loneliness, or unfinished emotions surging through from the day. People who struggle with depression or anxiety may have particular trouble during this time.
3. Association with Previous Trauma
People who have experienced painful events at night can develop unconscious associations with the setting sun. This induces fear or anxiety reactions even when no danger is present.
4. Decreased Stimulation and Social Contact
As the sun goes down, social and environmental stimulation will also decline. Fewer distractions may result in ruminating, worrying, or getting caught up in negative thoughts, which in turn can trigger anxiety.
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How to Manage Sunset Anxiety
Dr Srivastav also brought forward the good news—that some methods can be applied to minimise sunset anxiety and ensure the evening is more relaxed and enjoyable:
1. Develop an Evening Routine
Developing a relaxing nighttime routine may be a signal for your body to relax. Mild stretching, journaling, or a calming bath can serve as a signal of relaxation.
2. Maintain Active Daytime Activities
Being active throughout the day might have a balancing effect on mood and anxiety levels. Exercise raises serotonin and endorphins that help to balance the hormonal changes towards sunset anxiety.
3. Use Light Therapy
The daily intake of intense natural light may help stabilise your circadian rhythms and alleviate the effects of hormonal changes. On days when natural light sources are scarce, a light therapy box can be useful too.
4. Practice Mindfulness and Relaxation Techniques
Meditation, deep relaxation breathing, and relaxation of the progressive muscle can relax and focus you as the evening approaches. All of these activities reduce overall levels of anxiety and build a feeling of inner calm.
5. Do Nice Evening Activities
Having your head engaged in nice activities to get done—such as reading, listening to music, or viewing a calming television show—might divert your attention away from anxiety.
Bottomline
Sunset anxiety can be a difficult experience, but knowing what is causing it and using effective coping skills can make a big difference. Taking proactive steps to deal with anxiety can turn your evening from an uncomfortable time to a time of relaxation and rejuvenation. If your sunset anxiety continues or is getting worse, don't wait to get help from a mental health professional.