Get Your SHINE Back

Sometimes life can feel heavy. That can happen to anyone. When this happens, it helps to check your SHINE. SHINE is a simple way to look after your body and your mind, one small step at a time.

What does SHINE mean?

S – Sleep

H – Healthy food

I – Interaction

N – Nature and sunlight

E – Exercise

Each part of SHINE helps your mood, energy, and mental health.

S – Sleep

Sleep helps your brain rest and reset.

If you find it hard to sleep, you could try:

• Going to bed and waking up at the same time each day

• Turning off phones and screens before bed

• Listening to calm music or sounds

• Writing worries down before sleep

Even a little better sleep can help you feel stronger.

H – Healthy Food

Food gives your brain fuel.

You don’t have to eat perfectly. Try small changes like:

• Eating regular meals

• Drinking more water

• Having snacks that make you feel good

Think about your go‑to feel‑good meals or snacks. These can help your mood and focus.

I – Interaction

You do not have to deal with things alone.

Interaction means talking or spending time with others.

This could be:

• A friend or family member

• A trusted adult

• A youth worker

• A safe place where you feel calm

Sharing how you feel can make problems feel lighter.

N – Nature and Sunlight

Being outside can help your mind relax.

You might try:

• Sitting in the sun for a few minutes

• Going for a short walk

• Spending time in a park or garden

Think about places you like being outside and times you feel best in the sun.

E – Exercise

Exercise does not mean hard workouts.

It can be:

• Walking

• Stretching

• Dancing to music

• Playing a game or sport

Even a little movement can boost your mood. Music you enjoy can help you get moving.

Remember

• You don’t have to do everything at once

• Small steps still matter

• Some days will be harder than others

When life feels heavy, check your SHINE.