5 tips for overcoming ‘sunshine guilt’

The eagerly anticipated arrival of warmer weather in the UK has finally arrived, prompting many to embrace the sunshine outdoors, but what if you can’t — or what if you just don’t want to? If you experience feelings of guilt for staying indoors on warm sunny days, you're not alone

‘Sunshine guilt’ is the pressure you feel to take advantage of a sunny day. Whether you're indoors due to work or simply prefer to relax at home, sunshine guilt is that nagging voice in your head saying, "Everyone else is outside enjoying the sunshine except you.” The term has gained popularity recently, particularly after TikTok user Renee Reina shared her own encounter with this feeling. Reina’s video resonated with many, shedding light on the societal pressure to be active and enjoy the outdoors during warm weather.  

Sunshine guilt may trigger a range of emotions including:

• feeling guilty about staying inside
• a sense of regret or feeling like you’ve wasted an opportunity
• trouble focusing on tasks
• decreased motivation 
• feelings of anxiety or sadness

How can you overcome sunshine guilt?

1. Reframe your thoughts

Changing your mindset about spending the day indoors can help you overcome feelings of guilt and regret. Instead of focusing on what you believe you are missing by not being outside, consider the positives of being indoors. For instance, you might remind yourself that by being productive now, you'll have more time to relax later. Alternatively, appreciate the peace and comfort that comes with relaxing at home. By shifting your perspective, you embrace your choices without feeling guilty.

2. Put your phone away

Social media platforms like Instagram and Facebook are filled with posts of people enjoying the warmer weather, which can intensify this fear of missing out (FOMO) for those who choose to stay inside. It's important to recognise that personal preferences and circumstances vary. Whether due to work, personal comfort, or simply a desire to relax indoors, choosing to stay inside doesn't diminish your ability to enjoy the day in your own way.

3. Give yourself outdoor breaks

It's not necessary to choose between all or nothing when it comes to enjoying the outdoors. Even if you can't spend the entire day outside, taking brief moments to step outdoors can help lift your mood and give you a break from the feeling that you are missing out. This could be as simple as taking a short break to go outside while talking on the phone, taking a walk around the park during lunch, or having your lunch outdoors for a change of scenery.

4. Practise mindfulness and self-compassion

Remember, you’re not alone and the feeling of missing out is only temporary. Acknowledge your own needs and accept that you are making choices based on what feels right for you in the moment. You can use mindfulness to stay present and shift your perspective on sunshine guilt — see it as a chance to practise self-awareness and self-care rather than viewing it as a negative feeling.

5. Give yourself something to look forward to 

If you can’t get outside due to work or other commitments, you may find it helpful to plan future outside activities for your next day off or weekend to help with feelings of guilt. Not only will this reduce some of your current angst by providing you with something to look forward to, but it will also help to remind you that another lovely summer day is on the way.

So, if you find yourself gazing longingly out the window, whether at home or work, know that others feel the same way. Sunshine guilt is a common feeling among many of us, particularly on unexpectedly warmer days. Changing your perspective, finding ways to savour the nicer weather in your own way, and reminding yourself that there are always brighter days ahead can all help alleviate these feelings of guilt.