Coping with “Sunset Anxiety” as Days Grow Shorter
Many people experience a dip in mood as the sun sets earlier in the winter months, feeling more anxious, less motivated, and drained of energy. Experts call this phenomenon “sunset anxiety”, while acknowledging it’s not a formal clinical diagnosis.
On Saturday, December 21st, we experience the shortest day and the longest night of the year in the Northern Hemisphere, marking the winter solstice in 2024. For millions, the shorter days and minimal sunlight can negatively impact mood and wellbeing, potentially leading to anxiety, lethargy, or even depression.
The lack of sunlight directly affects our circadian rhythm, explains psychotherapist Niro Feliciano. Melatonin, the hormone responsible for our sleep cycle, is highly sensitive to light. When darkness falls earlier, our body naturally signals it’s time to wind down.
As we shift our routines indoors, spending less time under natural light, feelings of vulnerability may intensify after sunset.
“There are less distractions, we spend more time indoors, leaving us with more time to focus on personal dissatisfaction,” explains Feliciano.
Key to mitigating sunset anxiety is engaging in proactive well-being strategies:
Embrace Sunlight, Brightly!
Prioritize time outdoors, especially in the morning, to support a healthy circadian rhythm and boost feel-good hormones. For those unable to get outside, light boxes or lamps designed to mimic natural sunlight can be incredibly beneficial. Experts recommend using lamps with at telast 10,000 BTUs for effectiveness.
Limit screen time before sleep, as the blue light emitted by electronic devices can interfere with melatonin production, disrupting sleep patterns.
Find Your Mind-Body Connection
Engaging in activities that connect our mind and body can significantly improve well-being and boost energy levels.
A simple after work yoga practice or a brisk 15-minute walk can be incredibly effective in combating the winter blues.
“Aligning our bodies and mind helps our sense of well-being,” says yoga therapist Rosso, ” we feel more grounded, focused and energized.”
Keep it Simple, Make it Rewarding
At the end of a long day, especially when darkness settles in early, we often lack the energy for demanding activities.
Instead of succumbing to mindless scrolling on our phones – which can trigger negative emotions – swap those hours for low-effort, rewarding activities.
Pick up a coloring book, bake something delicious, immerse yourself in a captivating puzzle, or lose yourself in a crafting project.
As a bonus, limiting screen time before bed promotes deeper sleep.
Establish a Relaxing Bedtime Routine
Consistency is key for regulating our sleep-wake cycle. Establish a calming evening routine that signals to your body it’s time to wind down.
Consider taking a warm bath with calming scents, sipping a chamomile tea, enjoying a good book, or watching a favorite TV show that consistently brings comfort and laughter. Felicianorecommends this approach for better sleep hygiene.
Nurture Social Connections
Social connection is critical, especially during the darker months.
“Cultivate those relationships to avoid feeling isolated and lonely,” advises Feliciano. “Look forward to something every day – a walk,
a coffee date with a friend, a fun movie night – something that puts a smile on your face. Anticipation elevates mood and keeps you feeling connected.”
While these tips can offer relief, if your anxiety intensifies, persistes, or significantly impacts your daily life, consult a mental health professional for personalized support.
What are some effective strategies for coping with sunset anxiety?
## Coping with Sunset Anxiety as Days Grow Shorter
**Host:** Welcome back to the show. Winter is officially here, and for many of us, that means shorter days and longer nights. While some people embrace the coziness of the season, others struggle with a phenomenon known as “sunset anxiety.” Joining us today to discuss this is psychotherapist Niro Feliciano. Niro, thanks for being here.
**Niro Feliciano:** Thanks for having me.
**Host:** So, Niro, what exactly is sunset anxiety?
**Niro Feliciano:** Sunset anxiety isn’t a clinical diagnosis, but it describes that feeling of unease, anxiety, or low mood that some people experience as the sun sets earlier in the evening.
**Host:** And why does this happen?
**Niro Feliciano:** Well, our bodies are strongly influenced by our circadian rhythm, which is regulated by light exposure. Shorter days mean less natural light, especially in the evening. This can disrupt our sleep cycle, as our bodies produce melatonin, the sleep hormone, earlier in response to the darkness. [[1](https://pubmed.ncbi.nlm.nih.gov/26216591/)] It can also lead to feelings of vulnerability and focus on negative thoughts simply because there are fewer distractions.
**Host:** That makes sense. So what can people do to cope with sunset anxiety?
**Niro Feliciano:** There are definitely things we can do to mitigate these feelings. One key is prioritizing natural sunlight, especially in the morning. Even a short walk outdoors can make a big difference. If that’s difficult, consider using light therapy lamps that mimic sunlight.
**Host:** Are there other strategies people can use?
**Niro Feliciano:** Absolutely. Engaging in activities that connect your mind and body, like yoga or meditation, can be very helpful. It’s also important to limit screen time before bed, since the blue light emitted from devices can interfere with melatonin production.
**Host:** Excellent advice, Niro. Thank you so much for sharing your expertise. Hopefully, this information will empower people to better manage their mental wellbeing during the winter months.
