As the weather warms up and city parks fill with sunbathers and picnic blankets, many of us feel the pull to be doing something outside. But what happens when you don’t feel like it? When your body’s craving stillness, your mind feels overwhelmed, or you're just… not in the mood?

That’s when something sneaky and surprisingly common creeps in: sunshine guilt.

This blog post was inspired by my recent collaboration with HuffPost, where I shared insight into why so many people—especially women—feel shame about not making the most of a “perfect” day. If you’ve ever felt bad about staying in on a sunny afternoon, or guilty for needing rest when the world outside feels like a summer postcard, you’re not alone.

Let’s talk about what sunshine guilt is, where it comes from, and how you can gently unlearn it.

So, What Is Sunshine Guilt?

Sunshine guilt is that little internal voice that whispers, “You should be outside,” even when your body and mind are telling you something different. It often shows up as:

Shame about staying in to rest
Feeling like you’re “wasting” the day
Guilt that you’re not more active, productive, or social
Anxiety or restlessness during warm, sunny weekends

For some, it’s a fleeting twinge. For others, especially those prone to anxiety, burnout, or perfectionism, it can linger for days or spiral into self-criticism and depressed mood.

Why Do We Feel Guilty About Doing Less?

It all goes back to productivity culture and the pressure to always make the most of everything. Our time, our energy, and even our weather. We’re constantly bombarded with messages that equate doing more with being better. And when that same pressure seeps into our leisure time, we start to feel like even rest has to be earned or optimized.

Psychologically, sunshine guilt is often rooted in:

Perfectionism: The belief that we need to be our “best selves” all the time, including during rest.
Comparison Culture: Seeing others post beach pics, nature hikes, or rooftop brunches can make us feel like we’re doing something wrong.
Internalized pressure: Thoughts like “I should be grateful,” or “What’s wrong with me for not wanting to go out?”

These beliefs can override what we actually need in the moment—and that’s where distress begins.

Is It Really That Common?

Yes, and especially among young women!

In my therapy practice, I’ve seen sunshine guilt affect female clients who are used to high expectations, people-pleasing, or self-comparison. Interestingly, it can feel like a summer version of Seasonal Affective Disorder (SADD): instead of feeling down in the winter, people feel off because they don’t feel light and carefree in the summer like they think they “should.”

Research backs this up. A study published in the National Library of Medicine found that people often feel pressured to conform to seasonal ideals, particularly around outdoor activity and mood. When they can't or don’t want to, it creates cognitive dissonance, leading to anxiety, guilt, or low self-esteem.

How to Cope With Sunshine Guilt (Without Forcing Yourself Outside)

If sunshine guilt has been creeping in, here are some ways to meet it with compassion, not shame:

1. Give Yourself Permission to Rest Indoors

Sometimes, rest is the most nourishing thing you can do. Guilt often thrives in silence. So, speak back to it. Try saying:

“I’m allowed to rest, even on sunny days. My needs don’t change based on the weather.”

Why it helps: Replacing guilt with permission re-centers your autonomy. It reminds you that you are not a machine, you're a human being with fluctuating needs.

2. Redefine What “Enjoying the Weather” Looks Like

You don’t need to spend hours outside to appreciate the sun. Maybe it looks like opening the window, stretching near a sunbeam, or stepping outside for five minutes.

Why it helps: This reduces all-or-nothing thinking. It lets you engage with the season on your own terms, not someone else’s idea of “making the most of it.”

3. Tune Into Your “Why”

If you notice guilt bubbling up, ask: “What do I believe it means about me if I stay in today?” Is it laziness? Ungratefulness? Boredom?

Why it helps: Challenging these internalized beliefs helps you understand where the guilt comes from—and gives you a chance to rewrite the script.

4. Practice Radical Acceptance

Borrowed from Dialectical Behavior Therapy (DBT), radical acceptance means acknowledging what’s real without judgment. Try this:

“It’s a beautiful day, and I don’t feel like going outside. That’s okay.”

Why it helps: Acceptance diffuses emotional suffering. It doesn’t mean you’re giving up, it means you’re choosing peace over perfection.

Gentle Ideas to Try Instead of Forcing Outdoor Plans

If you want a compromise, here are a few low-effort ways to enjoy the season without overextending yourself:

Sit near a window while you journal or read
Step outside barefoot for a few minutes to ground yourself
Enjoy your morning coffee or tea on your front steps
Watch the sunset from your fire escape or balcony
Open the windows and let fresh air in while you stay cozy indoors

Final Thoughts

You are not required to perform joy just because the weather’s nice. Sunny days will come again, and so will your energy. There is nothing wrong with choosing stillness, quiet, or solitude when that’s what your body is asking for.

This summer, I invite you to let go of the pressure to “do” and lean into the power of being. Sunshine is a gift, but so is being able to honor your needs.

You don’t need to earn your rest. You’re allowed to just be.

If guilt, anxiety, or internal pressure have been showing up more often—especially when you try to rest or slow down—therapy for anxiety can be a supportive space to explore where that comes from, and how to soften it. You don’t have to keep pushing through or figuring it out alone. Reach out today if you are ready.

Sunshine Guilt: Why You Feel Bad Staying Inside & How to Let That Go