Situation guide · PDF
Bounce Back: The Break-Up Guide
$12
A 14-day move plan made for the weeks after a break-up, scripts for the hard moments (like 9pm, when you want to text your ex), the 4-step reframe, and the research in plain English.
- 14-day move plan, one page per day
- Move-first scripts for tough moments
- The 4-step reframe: Notice, Name, Move, Reframe
- Every claim linked to a published study
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The research (verified against the published abstracts)
- Noetel M et al. (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ 384:e075847. doi:10.1136/bmj-2023-075847
218 studies, 14,170 participants with major depression. Compared with active controls, walking or jogging (g −0.62), yoga (g −0.55), strength training (g −0.49), mixed aerobic exercise (g −0.43) and tai chi/qigong (g −0.42) gave moderate reductions in depression. Effects were proportional to the intensity prescribed. Evidence confidence was rated low for walking/jogging and very low for the others, because only one study met Cochrane criteria for low risk of bias. - Schuch FB et al. (2016). Exercise as a treatment for depression: a meta-analysis adjusting for publication bias. Journal of Psychiatric Research 77:42–51. doi:10.1016/j.jpsychires.2016.02.023
25 RCTs in people with depression (9 in major depressive disorder). Exercise had a large, significant effect on depression (SMD adjusted for publication bias = 1.11, 95% CI 0.79–1.43). The authors conclude the data strongly support exercise as an evidence-based treatment for depression. - Chekroud SR et al. (2018). Association between physical exercise and mental health in 1.2 million individuals in the USA between 2011 and 2015: a cross-sectional study. Lancet Psychiatry 5(9):739–746. doi:10.1016/S2215-0366(18)30227-X
1,237,194 US adults. People who exercised reported 1.49 fewer days of poor mental health per month (43.2% fewer) than matched non-exercisers. This is cross-sectional, so it shows association, not cause. The largest associations were for team sports, cycling and aerobic/gym activities, at about 45 minutes and 3–5 times a week.
Not medical advice. This site shares general information and summaries of published research. It is not a substitute for professional diagnosis or treatment. Exercise can help, and it works best alongside care from a qualified professional. Check with your doctor before starting a new exercise program, especially if you have a health condition.
Need to talk to someone now? You are not alone. Call or text 988 (988 Suicide & Crisis Lifeline, US), available 24/7. If you are in immediate danger, call 911.
How to cite this page: Exercise Is The Answer. "Bounce Back: The Break-Up Guide." https://exerciseistheanswer.com/bounce-back-guide.html (2026, accessed [date]). Research summaries link to the original DOIs.