Sunset anxiety: what is it?The most typical symptoms and coping mechanisms

Sunset anxiety: what is it?The most typical symptoms and coping mechanisms

Some people appear to be experiencing an increase in worry as the sun has started to set earlier in the western hemisphere. The phrase "sunset anxiety" has gained popularity, particularly since Daylight Saving Time began and sunshine has become increasingly elusive. That being said, what is "sunset anxiety?" Although it isn't a recognised condition, psychologists told TODAY.com why people may experience more anxiety and depression after sunset.

Although the phrase "sunset anxiety" is not a medical diagnosis, it refers to the uneasiness that arises at the end of the day when the sun sets. According to  psychotherapist Niro Feliciano says that a lack of natural light can make people feel less motivated and energised, which can result in worry. "When it is lighter for longer, people feel like they have more energy and even more hope," she explains. "So naturally, we see more people, as it gets darker earlier, feel like they have less energy — and, in some kind of existential way, less time." The biological changes that take place in the body can be the cause of the psychological shifts that occurs after the sun sets.

"There may be a hormonal shift because we work on circadian rhythms, which are our body's natural clock," Feliciano explains. Because our melatonin production is light-sensitive, Daylight Saving Time might cause abrupt changes in our body's signals. Feliciano explains that this transition might create mood swings and increase fatigue because the body gets ready for bedtime when it becomes darker earlier. Psychiatrist Dr. Sarah Boss of The Balance Rehab Clinic described the emotion as "nervousness" or "discomfort," since people have more time and fewer options to fill it after sunset.

People often feel more "vulnerable" as the sun sets, particularly in colder climates where there are less opportunities to spend time outside during the winter. She claims that there is no longer any distraction.

"I believe that most people constantly divert themselves from everything during the summer, including from their needs, worries, and possibly even from feeling alone at home. It's much more difficult during the winter months." The extra time at night, however, can be a good chance for people to examine why they might have been diverting their attention on days with more sunshine, according to Boss.

At the end of the day, psychologists say there are strategies to fight the sense of anxiety that comes with the darkness or lack of time. Reduced blue light and more natural light Feliciano and Boss both concur that exposure to natural light, particularly in the morning, affects the circadian cycle of the body and can elevate mood. Even though it may seem overcast outside, the psychologists advise going for a morning stroll because it will expose you to natural light and enhance endorphins by getting your body moving. According to Feliciano, light boxes and lamps can be "really helpful" for people who are feeling anxiety symptoms but are unable to go for a morning walk or step outside.

Although exposure to natural light might help avoid "sunset anxiety," psychologists advise against using blue light, which is transmitted by phones and other electronic devices. In order to prevent excessive exposure to bright light in the evening, we should all use blue light filters on our electronics. Boss advises, "If at all feasible, we should stop using devices after 6 p.m. Blue light exposure at night can make the brain believe it is morning, which frequently results in worse quality sleep, according to Boss.

In order to prime the body and mind for either sleeping or being awake for the day, Feliciano advises making regular night and morning routines a priority. Feliciano thinks it might be especially helpful to develop calming and reassuring behaviours during this time of year, especially in the evenings. "What are your favourite activities that give you a sense of cosiness and comfort? A cosy blanket on the couch, warm socks, or a favourite Netflix series that you want to start watching these winter evenings could be the solution, 

Increasing social contacts is one of the best strategies to fight wintertime anxiety, according to psychologists, especially for those who live alone. "I always say it’s good to schedule things to look forward to, no matter what time of year it is, but especially in the winter because that’s when people tend to feel the mood change," said Feliciano. "Especially things that involve connection with other people." Feliciano goes on to say that much of the happiness is caused by anticipation rather than the actual event, "so if you can look forward to something, it’s going to push you in a good mood." Because people "tend to isolate" during the darker, colder months, the boss concurs that social interaction is particularly beneficial during these periods.

Psychologists say that in order to keep mental health during the winter, exercise should be a key concern. Feliciano says that a morning workout can assist increase endorphins during the peak of the stress hormone cortisol. According to her, "people who exercise have somewhere to channel that (stress)," and the routine of working out first thing in the morning can help with anxiety of any kind. Feliciano advises exercising at night to boost endorphins and provide a distraction for those who become worried.