#SaneGirlEra: Is weekend depression the reason you feel low on your days off?
Unpacking the paradox of weekend blues.
Have you ever counted down to the weekend, expecting to finally relax and recharge—only to feel inexplicably low the moment it arrives? You’re not alone. This phenomenon, often called weekend depression, is becoming increasingly recognised in neuropsychology, especially in urban India, where the fast-paced work culture leaves little room for emotional introspection.
As a neuropsychologist practising in India, I’ve observed that many people experience unexpected feelings of low mood, anxiety, and even emptiness when they finally get a break. It sounds paradoxical—shouldn’t free time be refreshing? But for those who experience weekend depression, the reality is often quite different.
The experience of weekend depression is multifaceted. One major contributing factor is the dramatic shift in routine. Throughout the workweek, individuals often adhere to a highly structured schedule that provides a sense of purpose and enough distractions to push emotional stress to the background. But when the weekend arrives and that structure disappears, your brain is left to process all the thoughts and anxieties you’ve been compartmentalising. That sudden emotional awareness can feel overwhelming, triggering sadness or disillusionment instead of relaxation.
The pressure to make weekends ‘count’
In India, weekends aren’t just about personal downtime—there’s often family and social pressure attached. Between cultural expectations, family obligations, and social gatherings, weekends can feel less like a break and more like another set of responsibilities. If relationships are strained or emotional needs aren't met, the contrast between an overburdened workweek and an emotionally charged weekend can exacerbate feelings of isolation and low mood.
You brain's response to weekend depression
From a neuropsychological perspective, weekend depression is linked to the way the brain regulates rewards and stress. During workdays, the brain remains occupied with external stimuli—emails, meetings, deadlines—which keep your brain engaged, effectively muting internal emotional states. However, when there is a sudden drop in activity and external engagement, the brain’s default mode network (DMN)—the part of your brain linked to self-reflection and rumination—becomes more active. Increased DMN activity has been tied to overthinking, negative moods, and heightened emotional sensitivity, which explains why a quiet weekend can sometimes feel more draining than refreshing.
On a chemical level, the sudden lack of stimulation also means a drop in dopamine—the neurotransmitter responsible for pleasure and motivation. When work provides a steady stream of small dopamine boosts, a break from that routine can leave your brain feeling chemically imbalanced, leading to feelings of restlessness or sadness.
Monday anxiety: The weekend mood-killer
And let’s not forget the dread of Monday. Even while you’re technically “off,” thoughts of impending work responsibilities can cast a shadow over your free time, making the weekend feel more like a countdown to stress rather than a genuine break. This psychological tension—wanting to enjoy your time off but also feeling like it’s slipping away—can create a bittersweet emotional experience that fuels weekend depression.
Rethinking work-life balance
Weekend depression highlights the complex link between routine, societal expectations, and brain chemistry. Understanding why it happens is the first step to managing it. Whether it’s structuring your free time, engaging in activities that naturally boost dopamine, or setting boundaries around work-related anxiety, small changes can help make weekends feel more fulfilling rather than emotionally exhausting.
If this resonates with you, it might be time to rethink how you approach downtime. Because relaxation shouldn’t feel like another thing to stress about.
Sane Girl Era is a column featuring psychologist Chumki Bose, who pens down her expert advice to help Cosmo readers find solace and sanity amidst the chaos.
Bose is a psychologist who focuses on marriage, relationships, family dynamics, personality disorders, trauma-related psychological issues, anxiety, depression, and existential crises.
Also read: #SaneGirlEra: Do therapists tell horrible people that they are horrible?