Thanks for your insight.
I'm trying very hard to be less anxious. Have a good evening.

You're welcome, have a good evening as well

I only can talk from my own experience, in my case I avoid long exposure when the sunlight is too intense, I enjoy a few minutes of sunlight at sunrise and sunset, and my spots haven't grow.

You have to find out what works for you.

Try to manage anxiety, don't think every little thing you do would worsened your spots.

Another thing is that if you get tanned, that tanned skin that surround the spot will make your spots look whiter than usual