Have you ever heard of “sunset anxiety”? This is a particular condition, not yet officially recognized, capable of triggering states of anxiety when the sun goes down.
The so-called “sunset anxiety” is a sensation that, for many, appears punctually at the end of the day, accompanied by a shadow that does not only belong to the imminent night, but which digs into the mind and heart. It is an unusual phenomenon and still little debated, even if more and more people talk about it on platforms like Reddit, where they find a community ready to share the same discomfort.
What is meant by sunset anxiety?
The moment of sunset, often exalted for its beauty, becomes for some people a detonator of anxieties, fears and panic. If the sun slips behind the horizon with a natural calm, the same cannot be said of the emotions of those who suffer from this particular form of anxiety.
Unlike the well-known “Seasonal Affective Disorder” (SAD), “sunset anxiety” has no official diagnosis, but the experiences of sufferers are so common that it deserves a place in mental health discussions. The description of one Reddit user is exemplary: “When the sun is about to set, I feel anxious, terrified and overwhelmed. When it’s completely dark outside, I start to feel slightly better, but the cycle repeats itself every day.”
Studies on the subject
Science does not remain indifferent to these narratives. A 2022 study showed how anxiety tends to vary throughout the day: people less inclined to worry report a higher level of anxiety in the morning, with a gradual decrease throughout the day, while on the contrary, those who are predisposed to high levels of worry does not experience a decline, but a constant tension that lasts until the evening. To confirm this, new research suggests that so-called “evening chronotypes” – those who tend to stay up late – suffer more from anxiety at night.
For many, sunset marks the beginning of a mental process in which tensions, regrets and feelings of inadequacy accumulate, a moment in which the lack of distractions, typical of the evening hours, can bring out latent concerns in an amplified way which, during during the day, they remain suffocated by daily activities. The evening brings with it a silence which, while on the one hand it may seem reassuring, on the other it can be filled with thoughts that flow as fast as a river in flood, difficult to stem.
What the experts think
Isra Nasir, therapist and author of the text “Toxic Productivity: Reclaim Your Time and Emotional Energy in a World That Always Demands More”, explained how one of the main factors underlying evening anxiety is “productivity guilt” . Many people find themselves at the end of the day with the feeling of not having done enough, trapped in unreasonable expectations about what they should have accomplished and, as the day comes to an end, the weight of what remains unfinished seems to grow, amplifying the sense of inadequacy. As in a disturbing déjà-vu, the thought of the next day, already full of commitments and tasks, adds to the regret of not having completed what he had set out to do.
Nasir underlines how perfectionists are particularly vulnerable to this type of internal pressure: anxiety, in these circumstances, becomes the reflection of a deeper and more complex need, that search for acceptance which is conditioned by the idea of having to be perfect. This unrealistic need to achieve perfection can generate a state of anticipatory anxiety, that is, worry about what could happen tomorrow and about tasks not yet completed.
What are the solutions?
It’s no surprise, then, that some experts suggest practical solutions to ease sunset anxiety. The Calm Clinic recommends establishing small evening routines that provide a sense of continuity and purpose (planning pleasant activities that can distract you from worries is a first step). Among the proposals, physical exercise plays a very important role: a run or a walk at the end of the day helps to clear the mind and reduce the level of anxiety: aerobic activity, in fact, is considered one of the best short-term solutions to combat anxiety, as it stimulates the production of endorphins, the feel-good hormones.
We must not make the mistake of thinking that the phenomenon only concerns the ability, or otherwise, of knowing how to occupy time, given that awareness plays a fundamental role. The Calm Clinic therefore suggests trying to identify your anxieties, without trying to fight them: rather than repressing emotions, you need to examine them carefully, asking yourself what is really triggering them. Accepting anxiety, rather than fighting it, is a step that can significantly reduce its impact.
For those who suffer from evening anxiety persistently, it may be useful to follow a “boring routine”, made up of repetitive and undemanding activities that prepare the mind for rest, a strategy that will allow the brain to get used to a more relaxed rhythm and to limit the risk of obsessive thoughts.
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