What is ‘sunset anxiety’? How to rally when the end of a day fills you with panic and regret
Sunsets are a beautiful thing to watch, but the feelings that can accompany them? Not so much.
Hundreds of people have taken to Reddit revealing that they experience anxiety, panic, and a general sense of emptiness as they watch the sun sink and darkness descend.
Though “sunset anxiety” isn’t an official diagnosis, it’s so common that it could be considered a phenomenon.
“Does anyone get anxiety when the sun is about to set and the night time coming? Lately I’ve been noticing that I feel very anxious, dread, fear, uncomfortable, restless and overwhelmed as the sun is setting,” one person shared on the social media site.
“When it’s completely dark outside it starts to dissipate, and I feel slightly better but it’s like this every day. I don’t look forward to the next day because I know as soon as it’s 6 p.m. I dread the next hours. Nothing really happens except that I feel horrible?”
Others quickly commiserated, claiming they also experience the same emotions.
For people who have been diagnosed with anxiety disorder or naturally feel more anxious, this tracks with the science.
A 2022 study found that people who are less prone to worrying felt more anxious in the morning and the anxiety slowly declines as the day goes on.
However, people will high worry levels never felt the anxiety decline; it was sustained throughout the day.
Meanwhile, new research suggests that night owls, or “evening chronotypes,” experience anxiety worst in the evenings.
Aside from a general sense of nervousness and worry, a lot of factors can contribute to a person’s peak anxiety around sunset.
According to Calm Clinic, causes of anxiety in the evening can include a build-up of tension from post-work stress, not having distraction, and panic about falling asleep.
“Productivity guilt” could also be a factor, giving someone the feeling that they didn’t do enough during the day.
“Productivity guilt happens when we have unreasonable expectations of how much we can accomplish within a given period,” Israa Nasir, MHC-LP, therapist and author of “Toxic Productivity: Reclaim Your Time and Emotional Energy in a World That Always Demands More,” told SELF.
There’s also “anticipatory anxiety” — worry or apprehension about the future because of the possibility of a negative outcome.
Productivity guilt could ultimately lead to anticipatory anxiety, the therapist explained, saying there is an onset of worry about all the things needed to do tomorrow.
“As the day ends, we’re reminded of everything we didn’t do,” Nasir explained. “On top of that, we know that the next day will begin and have its own tasks, so the things we left incomplete may feel even heavier.”
Nasir added that perfectionists are especially prone to these kinds of anxieties and internalized pressures.
“We might believe that in order to be loved, we have to be perfect…and develop these high standards for ourselves that aren’t always realistic,” he explained.
So how can one remedy their sunset anxiety?
Calm Clinic suggests staying busy and planning things that you enjoy once you’re off from work, such as socializing or a workout.
Post-work exercise is also advised by Calm Clinic because “one of the best short-term anxiety cures is aerobic exercise.”
They also suggest setting goals that you can work on each evening — even if that goal is to finish a puzzle — as well as being in-tune with your anxieties and not trying to fight it.
“Acknowledge it to yourself, try to examine what you are actually doing during your anxiety, and then work on figuring out how to manage it,” Calm Clinic noted. “Fighting anxiety exacerbates it, but accepting it and moving forward can significantly reduce its impact.”
But if staying busy and active doesn’t help, they also recommend a “boring routine.”
Practicing mindfulness throughout the day can help relieve the buildup of stress that is left for you at sundown, and having a nighttime routine can provide a sense of purpose.
“I’m mindful of building a nighttime habit so that my mind knows that the workday is over,” Nasir explained.
Treadway echoed the idea of having a routine that will help one transition from day to night, whether that be a 15-minute shower, essential oils, journaling or meditating.
Finally, know when to seek professional help. Therapists can help navigate the stresses and anxieties that hit you at sundown.
