As the days become shorter and darker and the nights grow longer and longer, “Sunset Anxiety” sets in for some people. Have you noticed an increase in anxiety and a decrease in productivity? If so, you are not alone. Energy levels, mood and broader mental health deteriorate during the winter months with inclement weather and post-holiday blues taking hold.

Studies show that January is the least productive time of year and mental health deteriorates during the winter months. One in five Americans are seeking professional support to manage their mental health during this time. All this to say, “Sunset Anxiety,” while not a psychological diagnosis, is a real phenomenon.

Signs of “sunset anxiety”

“Sunset anxiety” is increased anxiety after sunset, at the onset of darkness, during the short days of winter. I spoke via email with Mark O’Grady, principal consultant at Byrne Dean. To top it off, he observes that the cold and humid weather makes it more difficult to concentrate. Incorporate less energy and less motivation and you’re less likely to exercise, which further hurts the building’s productivity, he says.

After the excitement of the December festivities, O’Grady told me that in addition to the weather and bad moods, the new year brings new business strategies that require planning and goal setting, which takes time, effort and energy.

“Workplace issues that remain unresolved await you: career stagnation, boredom, problems with management or management teams, workload or work schedules, unrealistic expectations, lack of appreciation or value” , he emphasizes. “In today’s job market, we also need to consider economic uncertainty, layoffs, burnout and soft exits. If I’m in a state of mental, physical, and emotional exhaustion, I’m much less likely to engage in meaningful activity. »

O’Grady says that when combined, these factors can make us irritable and prone to mood swings, many of which surface in January. “For people with pre-existing mental health conditions, the symptoms can be even worse,” he explains. “For some, this is all starting to seem a little too difficult. Trying to reacclimatize to work is a big challenge when energy levels are low and your mood may be lower due to a drop in serotonin from lack of sunlight, contributing to an overall feeling of sadness and/or or fatigue.

Strategies to Alleviate “Sunset Anxiety”

1. Self-care. Dr. Mary Jacobson, chief medical officer of the Hello Alpha points out that the colder, darker winter months highlight the vital importance of self-care. The instinct to hibernate and withdraw during winter can make engaging in self-care activities more difficult than during warmer seasons.
2. Physical activity. Walter Gjergja, co-founder and chief wellness officer at Coach Zingbelieves that physical activity is the best way to combat the winter blues, feel more energetic and improve your mood. He mentions that engaging in physical activity triggers the release of endorphins, natural mood enhancers in the brain, as well as adrenaline and dopamine. Additionally, it improves sleep by regulating the sleep-wake cycle and improves overall mood and energy levels.
3. Natural light. Gjergja also notes that outdoor sports increase natural light and regulate the body’s internal clock, thereby increasing serotonin, which is essential for combating SAD (seasonal affective disorder). He adds that social interactions through physical activities reduce the isolation and loneliness that accompany SAD. And regularly scheduled physical activities provide routine and structure, important factors in managing the depressive and passive effects of SAD.
4. A “winter arc”. A winter bow involves adopting old-fashioned habits like getting enough sleep, regular exercise, healthy eating, and mindfulness in the days leading up to the first of the year so that you’ve already made progress before the January 1. This might mean going to a yoga studio five days a week, refraining from eating fried foods, getting up in the morning to exercise at 6:00 a.m. instead of 8:00 a.m. But if you miss the January 1 deadline, it’s never too late to get started.
5. A wellness initiative. O’Grady advises leaders to use this time of year as a reminder of the resources available within the organization. “Wellness initiatives taken early can serve as a catalyst for the year to come,” he says. “It can be as informal as mornings over tea, cake and coffee, where you make it easy for people to approach to find out what’s available. Until a more formal and structured event. By placing a strong emphasis on self-care, reminding people to get out and spend time in the daylight, setting goals for future success, organizing mini social activities, sharing systems and moments of refreshing water, all of which can contribute to creating a truly supportive and stimulating work environment.

A final summary of “Sunset Anxiety”

If you or someone you know suffers from “Sunset Anxiety,” try some of these seven steps you can take to stave off the winter blues. here. Make sure you balance your work days with nutritious foods, regular exercise, and adequate sleep. And there’s always a good reason to take a nap.

Indoor swimming, exercise classes, or lifting weights at the gym alleviate “sunset anxiety” and keep you alive. Going outside to absorb nature’s natural light, known as “nature swimming,» helps stabilize your mood. Outdoor exercise like taking awesome walks not only improves memory but also sharpens thinking skills and improves overall brain health during the short, cold months.

The acronym HALT can help alleviate “sunset anxiety,” when you feel sluggish, bored, or melancholic after the sun goes down during the winter months. HALT means “hunger, anger, loneliness or fatigue”. It gently reminds you to stop, slow down, and bring yourself back to the present moment, especially when your mind begins to dread the short, dark days. The warning signal reminds you to eat when you are hungry, express your anger constructively, call someone if you are alone, and rest when you are tired.