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What to do when you get "Sunset Anxiety"

2025-10-22 21:40:00, Shëndeti CNA

As the days get shorter and the sun sets earlier, you may notice yourself feeling anxious, irritable, or depressed. "Sunset anxiety" is a real phenomenon that affects many people at this time of year.

Sunset anxiety refers to the worry, nervousness, or sadness that some people feel as daylight fades and evening begins. This change can trigger a mix of emotions, from worries about unfinished tasks to a sense of loneliness as the world quiets down. For some, it can also prompt reflections about the passing of time or uncertainty about the days ahead.

According to SELF, while sunset anxiety isn't an official psychological diagnosis, experts say the symptoms are very real. Psychologist Debra Kissen, of the Light Anxiety Treatment Center in Chicago, explains that the transition from day to night can bring about sensory changes that increase anxiety.

"Some people experience a sensory shift as day turns to night, while others may feel that sunset is a metaphor for the passing of precious time," she says.

Perfectionists, Kissen adds, may dwell on what they didn't accomplish during the day or worry about what comes next. Research also suggests that night owls are more prone to sunset anxiety than early risers, as their minds tend to be more active in the evening.

How to manage Sunset anxiety:

• Plan something meaningful. Schedule a self-care activity that you look forward to, such as a walk in nature, dinner with friends, or a relaxing workout.

• Spend more time in the sun. Getting outside in the morning helps regulate your body's circadian rhythm and improves your mood, experts say TODAY. If natural sunlight isn't an option, try a light therapy lamp with at least 10,000 lux. Avoid screens before bed, as blue light disrupts sleep cycles.

• Choose activities with low effort and high reward. In the evening, it's natural to feel less motivated, but try replacing your phone browsing with something calming like a puzzle, a book, or light art.

• Create a bedtime routine. Follow a consistent bedtime and morning routine to help your body relax and prepare for sleep. Take a warm bath, wrap yourself in a cozy blanket, or relax with a favorite TV show.

• Stay socially connected. As the nights drag on, maintaining friendships is key to fighting loneliness. “If you’re looking forward to something, it’ll put you in a good mood,” says psychotherapist Niro Feliciano.

If your anxiety gets worse or starts to affect your sleep or relationships, experts advise seeking professional help. With a few conscious changes, you can manage your sunset anxiety and restore calm as the days get shorter./ CNA