That sense of FOMO you feel on sunny days? It's called “sunshine guilt”

Do summer days elicit a sense of malaise? If news of a sunny forecast leaves you with a feeling of anxiety or unease, then you may be experiencing the common seasonal phenomenon that is sunshine guilt.

Alycia Burant, LPC, founder at Healthy Minds Therapy knows the feeling of sunshine guilt on a personal level. Recently, the therapist found herself experiencing feelings of guilt and anxiety about staying indoors on a beautiful, sunny day.

“There is often an external societal pressure to be outside and engage in outdoor activities, which can sometimes conflict with my preference for indoor activities or work,” Burant reflects, noting that she catches herself checking the weather forecast and feeling disappointed when there are no rain clouds in sight, “as it feels like an excuse to slow down and take a break indoors when it rains.”

Ahead, we explain exactly what this buzzy phenomena is and what therapists say you can do to combat sunshine guilt.

What is sunshine guilt?

“Sunshine guilt is the feeling of guilt, anxiety, or sadness that occurs when you stay indoors on a sunny day, often due to work or other commitments,” explains Sandra Kushnir, LMFT, founder of Meridian Counseling. This guilt, per Kushnir, stems from a perceived obligation to be outside and enjoy the good weather, leading to a sense of missing out or not making the most of the day.

Burant says that the concept of sunshine guilt can be linked to the misperception that staying indoors on a sunny day means missing out on valuable experiences or opportunities.

“There may be a sense of pressure to make the most of the good weather and a fear of wasting precious sunny days,” she says. “This mindset can create a sense of urgency and guilt, as if there is a limited number of sunny days available, and staying inside equates to forfeiting those opportunities.”

While Burant concedes that “sunshine guilt” is not a formal psychological term, it does capture a real and relatable phenomenon that many people experience. “This feeling is often related to societal pressures and cognitive distortions that can lead to guilt or sadness,” she comments.

Why do we experience sunshine guilt?

According to Kushnir, we experience sunshine guilt due to societal and cultural expectations that associate sunny weather with outdoor activities and happiness.

“There is a pressure to seize the opportunity to be outside, combined with the fear of wasting a beautiful day, which can lead to feelings of guilt and anxiety when we are unable to meet these expectations.”

Sunshine guilt may also arise when our actions don't align with our values or beliefs.

“If we have underlying values that associate rest or indoor activities with laziness, we may experience guilt for choosing to stay inside,” Burant says. “This internal conflict between our values and our actions can contribute to feelings of guilt and self-criticism.”

Since sunshine guilt isn’t a formally recognized condition, it’s not something researched by scientists or explored in existing psychological studies. That said, Burant believes it could be perceived as a relatively common shared experience among individuals who feel pressured or guilty for not engaging in activities that they believe they “should be doing.”

In her opinion, this feeling may be on the rise, especially post-pandemic, as people find it increasingly challenging to rationalize staying indoors after being confined indoors for extended periods. “The contrast between the limitations imposed during the pandemic and the newfound freedom to engage in outdoor activities may contribute to heightened feelings of pressure or guilt,” says Burant.

With the rise of remote work and indoor activities, Kushnir additionally points out that more people are experiencing this guilt as they balance their responsibilities with the desire to enjoy good weather. “Awareness of mental health issues has also increased, making people more conscious of feelings like sunshine guilt,” adds Kushnir.

And you’re not imagining things if you think sunshine guilt is on the rise this time of year. Burant attributes the spike in sunshine guilt during the summer months to various factors, including the prevalent mindset of scarcity versus abundance. “The abundance of good weather can create a sense of pressure or expectation to make the most of every sunny day,” she says.

That perceived abundance of sunny days can ultimately result in a sense of FOMO if you stay indoors.

How to free yourself from sunshine guilt

When Burant herself experiences sunshine guilt, she recognizes and challenges those unhelpful thoughts. “I remind myself that it is essential to prioritize what is beneficial for me and my family, rather than succumbing to external pressures or weather conditions,” she says, adding that she’s developed a practice of checking in with her body to understand what she needs then and there — whether it's indoor restoration or the desire to connect with the great outdoors.

Along with doing a body-check to calibrate what you need in the moment, here are a few more tried-and-true therapist-approved techniques to rid yourself of sunshine guilt.

Challenge unhelpful thoughts

Burant stresses the importance of recognizing and challenging any unhelpful thoughts or cognitive distortions that contribute to feelings of sunshine guilt. “Question beliefs that equate staying indoors with laziness or missing out on opportunities,” she says. “Reframe your mindset to prioritize self-care and well-being, even if it means choosing indoor activities over outdoor pursuits.”

Kushnir says it’s helpful to reframe your mindset by recognizing that enjoying a sunny day doesn’t have to mean spending the entire day outside. “Find joy in small doses of sunshine and let go of the pressure to make every sunny moment count,” she says.

Practice self-compassion

You likely know this one, but it bears repeating: “Be kind to yourself and practice self-compassion when experiencing sunshine guilt,” says Burant. She emphasizing that it's okay to prioritize your needs and preferences, even if they differ from societal expectations or pressures. “Acknowledge that taking time for rest and relaxation is essential for your mental and emotional well-being,” she says.

Seek balance

Like all aspects of life, balance is key. To that point, Kushnir recommends scheduling specific times to enjoy the outdoors, even if it’s just a short walk or sitting outside during a break. “This way, you can balance your indoor activities with moments of sunshine,” she says.

Determine what it is you truly need in any given moment, and prioritize those needs in a way that brings you joy and fulfillment. After all, the sun will come out tomorrow.

This article was originally published on TODAY.com