Article by Aneesa Liriano MS, NCC

With summer months quickly approaching, this can often be met with feelings of pressure or expectations as we try to think of the answer to “so what are your plans for the summer”. Summer is often classified as spending time with friends, exploring new places, vacation trips, and creating lasting memories. People may experience sunshine guilt which is a feeling of guilt, anxiety, or sadness that arises when you stay indoors on a sunny day. This phenomenon is linked to societal and cultural expectations that equate or associate sunny days with happiness. Sunshine guilt can often leave people feeling like they are missing out or not making the most out of their day. This can often be tied to feelings of missing out (FOMO) and our productivity culture.

We’ve all been there before, when we log onto social media and there are back to back photos of people at the beach, taking a flight, or exploring a different country. Sometimes this may give us the feeling that we are missing out. The fear of missing out is linked to self esteem and self worth, where we may feel inadequate when we perceive others as having more fulfilling experiences. Research also indicates that FOMO is also associated with social bonding and belonging. When we look at a photo, we often create a story in our mind of how that person must be having the time of their life, with no worries whatsoever. We can begin to experience a snowball effect of ruminating thoughts that can often feel overwhelming.

Productivity culture refers to the social mindset that a person’s value is often tied to how much they achieve, optimize, improve, or produce. There is often pressure to maximize time, turn hobbies into accomplishments, and avoid “wasting” time. Often, this mindset can induce guilt for relaxing indoors, resting, and engaging in activities without a measurable outcome. We live in a world where it can be difficult to slow down, especially during the summer months.

So, how can we combat sunshine guilt with knowing this information? The first step is to separate good weather from obligation. A sunny day is an opportunity and not a requirement! Let’s look at some things that may help to reframe this perspective:

Redefine what “making the most” of the day means. Some days this may look like, opening the windows in the living room, drinking your morning coffee on the porch, or listening to a podcast that you love.
Attune to your body and acknowledge physical sensations, energy levels, and emotions. There might be times where your body is signaling that you need rest and other times where your body is in need of sunlight.
Reframe your inner dialogue with intentionality by shifting towards intentional decision making. For example, our thoughts may be saying “I cannot believe I just wasted my entire day” to “I am choosing to rest by body”.
When FOMO arises, focus on aligning yourself with what inspires and brings you joy.

by Aneesa Liriano MS, NCC

Aneesa Liriano MS, NCC is a therapist in our New Hope, Pennsylvania Office. Mary offers services in person and online through our HIPAA compliant platform. She supports individuals, couples, and families with navigating attachment wounds, generational trauma, self-esteem, anxiety, and depression. To schedule an appointment click here.

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