“Sunshine Guilt”: Coping With The Fear Of Missing Out During Nice Weather
For many people, sunny skies and nice weather bring happiness and a desire to get outside and spend time with friends and family. However, sunny weather may not be a positive for everyone. For some, it may contribute to feelings of guilt, sadness, or even dread. This emotional dissonance is sometimes called “sunshine guilt.” Here, we’ll examine the signs and symptoms of sunshine guilt and explore mental health techniques that may help reduce the anxiety and stress associated with this experience.
What is “sunshine guilt”?
“Sunshine guilt” refers to the uncomfortable feelings of guilt, shame, or sadness that some people experience during sunny or pleasant weather. It’s not a clinical mental health term or diagnosis, but an informal term for a common experience.
A person may experience sunshine guilt when they feel like they should schedule outdoor activities, enjoy the nice weather, and socialize in the sunshine, but don’t want to or aren’t able to. People living with sunshine guilt typically also experience the conflict of feeling worse when societal expectations dictate that they should feel great.
What causes a fear of missing out (FOMO) during sunny weather?
In many cases, there’s an underlying fear of missing out, or FOMO, associated with sunshine guilt. A person may feel like they’re not living life to its fullest if they’re not out enjoying warm weather and engaging in outdoor activities during the spring and summer. Several factors can fuel this sunny-weather FOMO, including the following.
Psychological causes of fear of missing out (FOMO)
One psychological factor that may contribute to FOMO related to warm weather is low self-esteem. People with low self-esteem may struggle to feel confident in their choices in general—including when they choose to stay indoors and rest or pick solitude over a social activity. They may see other people engaging in fun activities in the sun and feel like they’re missing out, which may come coupled with regret, a sense of self-reproach, and feelings of inadequacy.
Another psychological factor that may sometimes be related to sunshine guilt is impaired emotional regulation. When emotions like envy or guilt are not processed effectively, FOMO can become overwhelming. This can make it challenging to accept missing certain events or activities, which may intensify emotional distress.
Social expectations around nice weather
In many cases, there are also social expectations that influence people’s beliefs around how they “should” feel during nice weather, often contributing to pressure, anxiety, and guilt. For example, cultural expectations may make a person feel like they should be outside socializing, being productive, or enjoying life to the fullest when it’s warm out.
Social media can often increase this sense of FOMO, as individuals may compare their lives to what’s portrayed by others online. They may see posts of people hiking, traveling, spending time outside with family or friends, or otherwise enjoying the sunshine. They may then wonder why they are not compelled to engage in these activities too, or they may feel sad if they lack invitations or opportunities to engage in similar activities.
Overstimulation in the sun or sunny weather
Although studies suggest that sunlight may help improve mental and physical health, for some, sunlight exposure and the heat that comes with it may also be overstimulating. The bright sun and heat can cause sensory overload for some people—especially when combined with a busy environment or loud noises that frequently characterize summer activities. It’s often important for people who feel overstimulated to get appropriate recovery time; however, during this time, they may feel like they’re missing out on the fun.
Seasonal affective disorder or other health conditions
Finally, it’s also possible for a person to not feel like socializing or spending time outdoors due to a health condition, which might cause them to feel sunshine guilt and FOMO in some cases. For example, someone with a skin condition who can’t spend much time in direct sunlight may have to decline invitations to spend all day at the park with friends, potentially leading to sadness or guilt. Or, someone with spring-onset seasonal affective disorder—a form of depression that occurs only at certain times of year—may not have the energy to go socialize in the sun or leave their house at all, which could contribute to FOMO and sunshine guilt.
Common signs of sunshine guilt
Recognizing signs of sunshine guilt can be the first step toward addressing them. Symptoms of this emotional experience typically fall into three categories: emotional, behavioral, and cognitive.
Emotional signs
Emotional signs of sunshine guilt usually include feelings of guilt, shame, or regret over not enjoying sunny weather. Feelings of frustration or sadness when others seem joyful and active outdoors are also common. A person living with frequent sunshine guilt may even feel dread or discomfort when the weather forecast promises sunshine.
Behavioral signs
In addition to the emotional signs, a person may also exhibit behavioral changes related to sunshine guilt. For example, they may opt for indoor tasks and avoid outdoor activities on sunny days, even when feeling pressured to participate. People living with sunshine guilt may have to force themselves to go outside, and they might feel drained or disconnected when they do.
Cognitive signs
Sunshine guilt may also impact a person’s cognitive patterns and self-talk. It may lead to rumination on past times when they felt more capable, happy, or social during sunny weather. A person may say things like, “I should be outside enjoying this,” or “What’s wrong with me? Everyone else seems happy in this weather.” Over time, these thought patterns have the potential to decrease self-esteem, life satisfaction, and well-being and contribute to mental health challenges like anxiety or depression.
Potential impacts of sunshine guilt on daily life
Sunshine guilt can impact a person’s daily life in various ways—particularly when it's persistent and is left unaddressed over time. Feeling guilt instead of joy on a sunny day can create a sense of emotional dissonance and may cause a person to question or suppress their feelings. It can also make it hard to focus on the present moment enough to concentrate on tasks or feel relaxed.
Individuals who feel guilty for not enjoying the sun may experience increased loneliness and isolation too. The pressure to be social or outdoorsy in warm weather can feel overwhelming, leading some people to withdraw entirely. They may avoid invitations or skip outdoor outings, even if they want or need human connection.
Long-term impacts of guilt related to staying in when the sun is out
Over time, sunshine guilt can have a number of potential impacts on a person’s mental health. One possible effect is a heightened sense of anxiety during seasonal changes, especially when moving from winter to spring or spring to summer. People with sunshine guilt often begin to anticipate sunny weather with a mix of pressure and panic. Instead of looking forward to spring or summer, they may experience increased anxiety as the days grow longer and the weather warms up.
Additionally, a person with sunshine guilt may become more socially isolated as a result of choosing to spend time inside or avoid outdoor activities with other people. In turn, isolation can contribute to feelings of anxiety and depression. When required to partake in outdoor activities, a person experiencing sunshine guilt may feel additional anxiety over wanting to fit in even when they feel disconnected.
Managing FOMO during nice weather
Although persistent FOMO related to nice weather can negatively impact a person’s mental health, there are strategies that may help an individual combat sunshine guilt. Reducing sunshine guilt typically starts with identifying its underlying causes and then implementing mental health techniques and lifestyle changes to help reduce its effects.
Mental health improvement strategies to address “sunshine guilt”
One example of a mental health improvement strategy is mindfulness techniques, like deep breathing and meditation. Over time, these practices may help a person reduce feelings of anxiety and be better able to calm themselves in the moment. A person may also find regular journaling to be beneficial, which can help them track negative feelings to identify underlying causes and patterns. Working on strategies to build self-esteem and confidence in one’s choices could also be helpful.
Lifestyle changes
Making certain lifestyle changes may also help reduce sunshine guilt. For example, research suggests that regular exercise may reduce feelings of anxiety and depression and help a person manage feelings of guilt. It may also serve as a way to positively connect with others even without having to spend time outside, such as through indoor dance or fitness classes.
Connecting with a mental health professional to address sunshine guilt
Individuals living with sunshine guilt may also benefit from connecting with a mental health professional or a therapist for additional support. A therapist can consider a person’s symptoms and emotions holistically and make recommendations based on the individual’s unique needs. Then, they can implement therapeutic techniques such as cognitive behavioral therapy to help individuals identify and reframe negative thought patterns.
While therapy can often be helpful to those living with sunshine guilt, their symptoms may sometimes make it difficult to leave home to attend in-person appointments. In such cases, online therapy can often be a more convenient and comfortable option. With a platform like BetterHelp, you can get matched and then meet with a licensed mental health professional from anywhere you have an internet connection. Plus, research suggests that online therapy can often be as effective as in-person therapy for addressing symptoms of conditions like depression and anxiety.
Takeaway
What is good weather guilt?
“Good weather guilt” or “summertime sadness” may refer to the sadness or guilt some experience when they are stuck inside on a sunny day. Having to spend the day indoors when you’d rather take a short walk or sit out in the sunshine can lead to feeling disappointed and as if you’re missing out.
How can you deal with unbearable guilt?
Coping with unbearable guilt may require working with a therapist to identify and address the root of the guilt. Sometimes, guilt stems from unrealistic personal expectations for yourself, paired with a lack of self-compassion. In other cases, guilt may be rooted in past experiences.
Why do sunny days make me anxious?
If you feel anxious on sunny days, it’s possible that the brightness of the sun may be overly stimulating. When you experience anxiety symptoms, acknowledging your current feelings and choosing to prioritize self-care may be helpful.
How do you remove guilt from your mind?
It may be helpful to determine whether the guilt is warranted and to make amends if it is. However, if the guilt is unwarranted, working on self-acceptance may be helpful. A therapist can guide you through this process.
Why do I feel weird when it’s sunny?
Weather changes can contribute to changes in circadian rhythms, which may lead you to feel strange when it’s sunny outside. Personal preferences may play a role in your mood as well. For example, if you prefer rainy or overcast days, you might feel “off” when it’s sunny. Certain physical health concerns may also lead to feeling weird on sunny days.
What is the best therapy for guilt?
Cognitive behavioral therapy (CBT) is commonly used to address guilt. In CBT, you work with a therapist to identify and adjust unhelpful thought patterns. This, in turn, can have a positive effect on your emotions and behavior.
What type of therapy is used for guilt?
While CBT is frequently used, a new modality called TrIGR (Trauma-Informed Guilt Reduction Therapy) may also be helpful. This modality is primarily used with individuals who experience grief related to trauma.
What is the coping mechanism for guilt?
There are many ways people can cope with guilt. If you experience guilt, working with a licensed mental health professional may be the most efficient way to develop effective coping skills.
What is the root cause of FOMO?
Fear of missing out (FOMO) usually stems from a natural tendency to desire connection with others, as well as social comparison. It’s common for people to experience FOMO when they are stuck doing indoor activities on a beautiful day, watching other people taking advantage of the great outdoors on social media. FOMO can also be rooted in marketing imagery and idealized movie scenes that make it seem like there is only a limited number of fun experiences to be had. This can contribute to a scarcity mindset.
What are the triggers of FOMO?
FOMO, or the fear of missing out, often stems from a desire for belonging and connection. It can also be tied to a perceived obligation to constantly be having fun and making memories.
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