As the warmer months arrive, many of us feel a familiar pressure: "It's so nice out—why am I not outside?"
This internal nudge, often accompanied by guilt or shame for choosing rest or indoor activities, is what some refer to as sunshine guilt. It can feel especially strong in places with long winters or unpredictable weather patterns, like much of Canada. But the truth is: you don't owe the sunshine anything.
Below, we unpack what sunshine guilt is, why it happens, and how to navigate it with more self-compassion.
1. "Good Weather" Doesn’t Have to Equal "Good Mood"
There’s a cultural expectation that sunshine = happiness. While research does show that sunlight can improve mood and vitamin D levels, this doesn't mean you're automatically supposed to feel amazing every sunny day.
If you're struggling with low mood, grief, burnout, or anxiety, no amount of sunshine will be a magic cure. And that’s okay.
Feeling down on a beautiful day doesn’t mean you're ungrateful, it means you're human.
2. Rest Is Not a Waste—Even When It’s Nice Out
Resting indoors, watching a show, or catching up on sleep are all valid choices, regardless of the weather. Our need for downtime doesn't disappear just because the sun is shining. If your body and mind are telling you they need a slower pace, listening is an act of care, not laziness.
3. "Making the Most of Summer" Is a Capitalist Message
The pressure to "seize the day" or "maximize summer" often stems from societal messaging rooted in productivity culture. We're taught to do more, enjoy more, and be more. But this can make downtime feel like failure. In reality, the “best” use of your time is whatever aligns with your current needs, not what social media or ads suggest.
4. Guilt Is a Signal—Not a Fact
Guilt is an emotion that often shows up when we’re not meeting internalized expectations. But that doesn’t make those expectations right or fair.
Next time you feel sunshine guilt, ask yourself: Whose rule am I following? You might find it’s one you never actually agreed to.
Looking for Support?
If sunshine guilt is something you experience, therapy can help. We can work together to explore the deeper narratives behind that guilt, and create space for self-trust, balance, and rest.
You don’t need to earn your rest. Book a therapy session today and begin unlearning the pressure to always “do more.”.
Regan Barager
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