Here in the northern hemisphere, we’re approaching deep midwinter, a time when our daylight hours are shorter than any other time in the year, and it feels like it’s getting dark straight after lunch. And while some of us revel in wintering as a cue to slow down and cosy up at home (preferably under a warm, weighted blanket), others find the darker months a challenge. 

We’re all aware of seasonal affective disorder (SAD), and it’s clear that exposure to sunlight has many health benefits, from hormone regulation to enhancing mood. However, most of us won’t have heard of ‘sunset anxiety’, but take a look online and it’s trending. So, what is it, how can we tell if we’re affected, and is there anything we can do to help ourselves or support others who are struggling? 

Here, we dig into the details of what exactly sunset anxiety is, plus look at ways to cope. 

While you may be unfamiliar with the terminology, sunset anxiety is exactly what you’d expect. “Sunset anxiety refers to feelings of worry or sadness that worsen as evening approaches, often linked to the changing light,” explains Helen Wells, psychotherapist and clinical director of The Dawn Rehab. “It can occur independently or as part of seasonal affective disorder (SAD), a type of depression triggered by seasonal changes, typically during autumn and winter when daylight diminishes.”

Characterised by a sense of worry or restlessness as dusk begins to fall, symptoms can vary from person to person, but can include the following: 

• Anxiety in the evening
• Persistent feelings of depression or low mood
• Lack of energy or motivation
• Oversleeping or insomnia
• Appetite changes, including cravings for carbohydrates
• Irritability or difficulty concentrating
• In severe cases, suicidal thoughts

Interestingly, rather than feeling low and anxious throughout the day (as in the case of SAD), you may find that the negative emotions only strike when it starts to get dark.

There’s something so relaxing about feeling the sun’s warmth on our faces, and there are tangible, science-backed benefits to boosting our vitamin D. While much is known about the harmful effects of too much sun, research also shows that exposure to sunlight can protect against musculoskeletal disorders and even potentially reduce our risk of developing autoimmune diseases and certain types of cancer. And its protective effects aren’t just limited to our physical health, either. 

“The sun plays a vital role in regulating our body’s rhythms, mood and overall health,” notes Wells. “It helps our bodies to produce and regulate melatonin, a hormone that controls sleep patterns. Melatonin production is influenced by light; darkness increases melatonin, potentially causing fatigue and sluggishness. In addition, serotonin (a brain chemical tied to mood) levels rise with sunlight exposure, with low levels being linked to depression and anxiety.”

So, it’s clear that those extra hours of darkness can play havoc with our mental health, and it’s a myth to think if you’re not prone to anxiety, you won’t be affected by SAD or sunset anxiety. 

“Sunset anxiety isn’t exclusive to those who are prone to generalised anxiety; it can strike seasonally, particularly in winter, when shorter days and reduced light exposure affect mood and circadian rhythms,” says Dr Elena Touroni, a consultant psychologist and co-founder of The Chelsea Psychology Clinic. “However, those with existing anxiety may feel it more intensely or even year-round.”

If all this has made you wonder if you might have sunset anxiety, you’re not alone – and there are steps you can take to help you deal with your symptoms. Most importantly, Dr Touroni recommends speaking to a medical professional if the anxiety feels overwhelming or persistent.

Additionally, there are a range of coping strategies you can try. 

1. Maximise light exposure

“Spend time outdoors during daylight hours whenever possible,” says Wells. “If natural sunlight is limited, consider using a light therapy box designed to simulate natural daylight. Position the box close to you during your morning routine for 20-30 minutes daily to help regulate mood and energy levels.”

2. Establish a cosy routine

Creating a comforting and predictable evening schedule can help you to ease the transition into nighttime. “Try using warm lighting, soft blankets and calming activities like reading, listening to music or practising gentle yoga to create a cosy haven,” says Wells. “Avoid harsh artificial lights and screens close to bedtime to reduce overstimulation.”

3. Stay active 

Physical activity is a proven mood-booster, and while exercising outside yields the most mental health benefits, if you really can’t get outside then try some cosy cardio at home. 

“Aim for at least 30 minutes of exercise most days of the week,” says Wells. “Outdoor activities like walking or jogging can combine exercise with natural light exposure, maximising benefits. Even indoor workouts, such as yoga or dancing, can help relieve anxiety and improve your mood.”

4. Practise mindfulness and journaling

“Mindfulness practices like meditation and deep breathing can be really helpful for you to stay grounded during moments of anxiety,” says Wells. “Try combining this with journaling to track your thoughts and emotions. Writing down worries or focusing on gratitude can help shift your perspective and provide clarity.”

5. Seek social connection

Spending time with supportive friends and family can help to combat feelings of isolation. “Human connection can greatly alleviate feelings of loneliness and despair,” says Wells. “If you find it difficult to reach out, consider joining online or local groups focused on hobbies, exercise or mental health support.” 

6. Engage in activities that spark joy

Take up hobbies or activities that bring you joy, such as painting, cooking, gardening or playing music. Creative outlets can provide a sense of purpose and distraction from anxious thoughts.

If you’re concerned about your levels of anxiety, there are some treatment options available. Wells rcommends trying light therapy and/or cognitive behavioural therapy (CBT) alongside making lifestyle tweaks to promote wellbeing. Think maintaining a consistent sleep schedule, eating a balanced diet and prioritising time outside. 

Images: Getty