Sunset Anxiety
A New View on Time & Mood
As the days grow shorter and darkness comes earlier during autumn and winter, many people report an unsettling feeling of unease—now popularly referred to as sunset anxiety. This phenomenon reflects a creeping worry or sadness that often accompanies the transition from day to night, particularly during seasons with limited daylight. While not yet a formally recognized condition, sunset anxiety resonates with those who feel their time is slipping away with the fading light.
Interestingly, this form of anxiety is deeply tied to how we perceive time. While the hours in a day remain unchanged, shorter daylight periods can create the illusion of “lost time,” triggering feelings of helplessness, guilt, or even existential dread. These thought patterns may also be a vestige of primal childhood feelings of dread tied to fears of darkness and the unknown. While Seasonal Affective Disorder (SAD) often gets attention during these months, sunset anxiety may not be rooted in light exposure alone. Instead, it may be driven by cognitive distortions about time and productivity—making it a prime candidate for intervention using Cognitive Behavioral Therapy (CBT).
Understanding Sunset Anxiety
At its core, sunset anxiety stems from a certain black-and-white interpretation of evening hours. As the sun sets earlier, people may feel as though their productive hours are being cut short. This perception can spiral into negative thought patterns, such as:
The day is over, and I haven’t accomplished enough.
I can’t do anything useful in the dark.
Winter evenings are lonely and unproductive.
These thoughts exacerbate feelings of restlessness, sadness, or dread, even though objectively, the number of hours in the day hasn’t changed at all. The emotional weight of this more rigid perception can make evenings feel oppressive, especially for those already prone to anxiety or perfectionism. These thoughts sound so certain, don't they?
Why Cognitive Behavioral Therapy?
CBT is a structured, evidence-based approach that focuses on identifying and reframing rigidly unhelpful thought patterns. By targeting the cognitive distortions underlying sunset anxiety, CBT can help individuals shift their perceptions of time and restore a sense of balance and flexible control.
Here are some key CBT techniques that could effectively address sunset anxiety:
1. Reframing Cognitive Distortions About Time
One of the most common distortions in sunset anxiety is the certainty that shorter days are lost opportunities. CBT strategies might involve:
Identifying Thought Patterns: Encouraging individuals to notice recurring thoughts like, The day is over and I’m wasting time because it’s dark.
Challenging These Rigid Thoughts: Helping clients question and examine whether darkness truly diminishes their ability to enjoy meaningful activities.
Reframing Thoughts: Replacing rigid thoughts with more flexible and balanced ones, such as:
Maybe evenings aren't totally bad. They are also an opportunity to rest, recharge, or focus on hobbies I enjoy.
2. Behavioral Activation
Behavioral activation, a cornerstone of CBT, involves intentionally scheduling enjoyable or productive activities to challenge or counteract feelings of stagnation. For sunset anxiety, this might mean creating structured evening routines to:
Plan evening activities in advance to provide a sense of purpose.
Include activities that bring joy or relaxation, such as listening to music, reading, cooking, or spending time with loved ones.
Develop rituals—like lighting candles or journaling—that shift the focus away from loss to opportunity.
3. Challenging Catastrophic Thinking
Many people with sunset anxiety catastrophize, imagining the night as an endless void of loneliness or dread. CBT can help break down these exaggerated fears and replace them with grounded thoughts. For example:
The night feels long, but I’ve had fulfilling evenings before. I can enjoy this time too.
The dark hours are temporary; tomorrow brings more light and opportunities.
4. Mindfulness and Present-Moment Awareness
While traditional CBT focuses on changing thoughts, incorporating mindfulness can help reduce rumination and foster acceptance. Techniques might include:
Sensory Focus: Observing the colors of the sunset or the warmth of a blanket.
Grounding Exercises: Practicing deep breathing or body scans to ease the transition into night.
Mindfulness shifts attention from fear of “lost time” to gratitude for the present moment.
5. Addressing Productivity Myths
Sunset anxiety often stems from cultural pressures that equate productivity with daylight hours. CBT can help individuals redefine productivity by:
Highlighting the value of rest and relaxation as equally important.
Creating flexible schedules that honor evening hours for self-care or creative pursuits.
Bridging Science & Everyday Life
The rise of terms like sunset anxiety highlights the need for therapies that address not only clinical disorders but also subtler, everyday struggles with mood and time. While sunset anxiety isn’t a formally studied phenomenon, CBT’s proven techniques make it a promising intervention.
Exploring the roots of sunset anxiety also provides an opportunity to reflect on deeper themes, such as our relationship with time and the balance between productivity and rest. While light therapy and lifestyle adjustments are often recommended for seasonal challenges, CBT addresses the often-rigid thought patterns fueling anxiety, giving us tools for lasting change.
If you or someone you know struggles with sunset anxiety, consider CBT as a way to regain agency over your evenings and mindset. By reframing thoughts, fostering intentionality, and embracing the present moment, CBT transforms unproductive worry into meaningful action.
The sunset, after all, is not an ending but a transition—an invitation to slow down, reflect, and prepare for the light of a new day.
Disclaimer: This article is intended for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.