What is Sunset Anxiety and Symptoms? Is it a Disease?

Sunset anxiety or Sunset Anxiety syndrome refers to the feeling of unease and anxiety during or around sunset.

As the sun sets, one might feel lost in empty thoughts and emotions.

People have taken to sites like Reddit and X (formerly Twitter) to share their experiences and found solace in hundreds of people feeling the same.

Does anyone else randomly start feeling anxious after the sun sets?
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They describe associating helplessness and a lack of control with the sunset and thus experiencing great anxiety. Most people also recall feeling overwhelmed and panicked as the day ends. 

Now, we know what sunset anxiety means. Still, the question remains, is it a disease?

If we go by literal meaning (that coincides with the Old and Middle English definitions of the word) and understand disease as simply not being at ease, sunset anxiety can definitely be referred to as a disease.

That’s not how modern science works though. As such, while sunset anxiety is not a proper diagnosis, it can be indicative of other disorders.

Symptoms of Sunset Anxiety:

Sunset anxiety symptoms can overlap with general anxiety, but what makes it specific is the timing—it typically arises or worsens during the evening hours as the day transitions into night. The key signs that are more characteristic of sunset anxiety include:

• A noticeable increase in feelings of unease, sadness, or emptiness specifically around sunset.
• Heightened irritability or restlessness as the evening approaches.
• A sense of impending dread or loneliness tied to the day’s end.
• Physical sensations like chest tightness, racing thoughts, or fatigue that seem to coincide with sunset.
• Difficulty winding down or a strong focus on negative thoughts during twilight hours.
• Increased difficulty with sleep onset tied to anxiety at the end of the day.

Probable Causes for Sunset Anxiety:

So, we now know that sunset anxiety is not a proper disease. That doesn’t mean it’s not real though. 

Some factors that could result in sunset anxiety are as follows:

1. Productivity Guilt: 

The feeling of shame or disappointment due to not feeling productive enough is known as productivity guilt. A person with productivity guilt feels bad about not working hard enough and always feels like they could be doing more.

You might be wondering how it is associated with sunset anxiety. The answer is simple, watching the sunset and the day end triggers productivity guilt, and people, feeling like they’ve wasted their day, feel anxious as a result.

This also explains why sunset anxiety might be worse during winter, as the sun sets quicker, leaving more time for productivity guilt to manifest.

2. The Biological Clock:

The biological clock, also known as the circadian rhythm, is a body’s natural 24-hour clock that tells the body when to sleep and when to wake up. This internal clock is unique to everyone, explaining why some people prefer early mornings to late nights.

Research has shown that “night owls” or people with evening chronotypes tend to be more anxious during evenings, making these people more likely to experience sunset anxiety.

3. Previous Anxiety Diagnosis:

It might not be surprising to learn that people who have been previously diagnosed with anxiety tend to feel sunset anxiety.

Research backs this claim too. Compared to the general population, whose anxiety gradually reduces throughout the day, people who are more worry-prone tend to maintain a constant level of anxiety throughout the day, with increased momentary anxiety.

Some ways to mitigate sunset anxiety:

1. Establish a Sunset Ritual:

The physical act of watching the sunset results in the feeling of anxiety for many. So, avoiding that by having a sunset ritual, where you could take up journaling or meditation could be a way to mitigate sunset anxiety.

2. Light Therapy:

The change from light to darkness itself can cause restlessness for some. Using a lightbox or keeping your home well-lit could then act as a solution, as it helps balance out your biological clock and generally also helps improve people’s moods.

3. Grounding Techniques:

Grounding techniques like practicing mindfulness, deep breathing or progressive muscle relaxation have a lot of success in easing anxiety as they help to stay in the present. As such, utilizing them can also help with managing sunset anxiety.

4. Stay Active and Engaged:

As Benjamin Franklin’s saying goes, “Idle hands are the devil’s playthings ”. So, staying active during and around sunsets could be a way to distract yourself and reduce anxiety. Planning enjoyable activities and hobbies during this time can act as a deterrent.

5. Professional Support:

If sunset anxiety remains persistent and interferes with your daily life, you should consult a therapist as it could be a symptom of other underlying disorders.  

If you feel uneasy during and around sunsets, you are not alone. It is a phenomenon experienced worldwide, which in and of itself should be reassuring. 

Sunset anxiety exists and although its causes are not yet concrete, we can still deal with them through the methods listed above.

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