NURS 478 Self Care Journal

Your Name: ___Yessenia Rodriguez _____ Your Buddy: _Connie Tran___________________

My Self Care Activities: Biking, Running, Meditation & Prayer, Hiking, Camping, Nature Time

Week Description of intervention implemented this week (include frequency/length of time):

1 Sleep 7 hours per night. Monday 2/5: 7 hours, Tuesday: 7 hours, Wednesday: 6 hours, Thursday 6.5
hours, Friday: 7 hours, Saturday 6 hours, Sunday 6.5 hours

Comments on Activity: I normally sleep 7-8 hours per night but working the night shift for my
preceptorship and my roommate’s puppy crying during the day made that more difficult. I tried using a
sleeping mask, window blackout shades, and ear plugs.

Week Description of intervention implemented this week (include frequency/length of time):

2 This week I did moderate aerobic exercise by biking. On 2/12 I went for a bike ride for 30 minutes
before my night shift. On 2/13, 2/14, and 2/15 , and 2/16 I went for a 30 minute bike ride from my
house to the university mall.

Comments on Activity:
Going on bike rides before my night shift helped me feel more energized during my shifts. Even though
I went alone, I felt less isolated as I got to be out in nature and see students around me. Being on night
shift made me feel less connected to the world around me but enjoying the weather and exercising
outside made a huge difference.

Buddy Check-In Comments: (Note Key Comments from Conversation)

Connie stated she felt her mindfulness intervention was not very helpful in a personal setting. She also
said getting seven hours of sleep each night ended up not being realistic with her busy schedule. She
agreed that biking was a great intervention as she bikes often as well.

M O’C Fall 2017

 Week Description of intervention implemented this week (include frequency/length of time):
3 This week I did moderate to intense exercise by running on 2/20 for 45 minutes, 2/21 for 40 minutes,
and 2/22 for 45 minutes.

Comments on Activity:
Running made me feel healthier and proud of myself for taking care of my body. I ran around the U of
A mall each time.

Buddy Check-In Comments: (Note Key Comments from Conversation)

This week, Connie’s goal of sleeping 7 hours a night was more realistic since she did not have to work
her job on top of the preceptorship. It made a big difference for her ability to perform well in clinicals.
We both had to adjust to trying to get adequate sleep during preceptorship

Week Description of intervention implemented this week (include frequency/length of time):

4 10 minutes per day of meditation
I practiced deep breathing and prayer for 10 minutes each day from 2/26-2/4 in my room as soon as I
woke up.

Comments on Activity:
I really enjoyed this self- care activity. I felt much more relaxed, calm, and happy during the day. I
would pray that I would be intentional in all my interactions, slow to frustration, and look for ways to be
kind to those around me. The deep breathing helped me to clear my mind and be thankful.

Buddy Check-In Comments: (Note Key Comments from Conversation)

Connie really said she really enjoyed this week’s intervention, which was reading a book for fifteen
minutes a day. It was something she would not have otherwise made time for but was happy to do it for
the assignment.

Week Description of intervention implemented this week (include frequency/length of time):

5 I spent time in nature by going to the park, spending time in my backyard, and going for walks around
my neighborhood in California. On 2/5/18 I went for a walk in the park for 45 minutes with my dog. On
2/6/18 I played with my dog in the backyard for 30 minutes. On 2/7/18 I cleaned the backyard patio
furniture and did some gardening for an hour.
Comments on Activity:
I love spending time outside. I feel more at peace. I really enjoyed spending time with my dog as I
hadn’t seen her since Winter Break.

Buddy Check-In Comments: (Note Key Comments from Conversation)

M O’C Fall 2017

 Connie said she’s planning on continuing this intervention for the remainder of the 8 weeks because she
loves it so much. She also noted it would be helpful for her when she starts her leadership book. I told
her I was glad she could continue incorporating something she loves into her schedule.

Week Description of intervention implemented this week (include frequency/length of time):

6 3/12-3/18
My interventions this week was to spend time in nature. I went camping from 7pm 3/16 until about 1pm
On Sunday 3/18. I spent the entire time outside going on hikes and spending time with students from a
Tucson middle school with the Camp Wildcat Club.
Comments on Activity:
I spent the entire time outside going on hikes and doing activities with students from a Tucson middle
school with the U of A Camp Wildcat Club. It was relaxing to be outside and enjoy time away from
school and technology.

Buddy Check-In Comments: (Note Key Comments from Conversation)

Connie is continuing to enjoy her intervention of reading. She noted that reading before bed helps her
fall asleep easier and relax more. We talked about how reading helps us relax because it makes us put
down the phone and avoid other distractions to focus on one thing.

Week Description of intervention implemented this week (include frequency/length of time):

7 3/19-3/25
This week I spent ten to twenty minutes each day from 3/19-3/25 in prayer and meditation.

Comments on Activity:
I read a few passages in the Bible and then would meditate on them and pray at the start of my day. I
notice a difference in how much more calm and easygoing I am when I start my day off this way.

Buddy Check-In Comments: (Note Key Comments from Conversation)

Connie’s feelings for the reading intervention have stayed the same. She said it is still effective in
keeping her relaxed. She has enjoyed the time she gets to herself to read.

M O’C Fall 2017

 Week Description of intervention implemented this week (include frequency/length of time):
8 3/26-4/1
This week I did 180 minutes of moderate physical activity. On Monday 3/26 I did stair climbers and
biking for one hour. One Tuesday 3/27 I did stair climbers and jogging for one hour. On Wednesday
3/28 I did rowing and biking for one hour.

Comments on Activity: I really enjoyed exercising so much this week. It made me feel strong and more
motivated to make other healthy choices with my meals.

Complete Survey Below

(Once Completed submit entire document to D2L Assignment Drop box by Due date and add to Your
Portfolio.)

Reflection on Panopto presentation and 8-week intervention:

What did these activities teach you?

These activities taught me that doing something each week for
myself helps me to feel more sound in my body, mind, and spirit.
The good feelings carry on to activities and tasks outside of my
intervention.

Have you noticed any changes in your life since you began this intervention?
I have noticed that I calmer and get less stressed out. I think I feel healthier and want to make better
decisions regarding my own care when I carry out an intervention.

Will you do anything differently now? Please explain.

Yes! Each week I want to continue doing meditation and prayer at the beginning of my day. That
intervention was most realistic for me time wise and had a big impact on my mentality during each day
I performed it.

Comments/suggestions:I think this was an enjoyable experience.

Please rate how strongly you agree or disagree with these statements:
Following an evidence-based recommendation to reduce burnout was valuable to me.

Strongly Agree Neutral Disagree Strongly

Agree Disagree
5 4 3 2 1

This 8-week intervention will help me implement preventative strategies for burnout in my career.

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 Strongly Agree Neutral Disagree Strongly
Agree Disagree
5 4 3 2 1

This Panopto presentation titled: “Nurse Burnout: What this is and how you can minimize it in your careers”
effectively taught me how I can reduce and address nurse burnout in my career.

Strongly Agree Neutral Disagree Strongly

Agree Disagree
5 4 3 2 1

Completing the Big Five Personality Test was helpful for exploring my risk of nurse burnout.

Strongly Agree Neutral Disagree Strongly

Agree Disagree
1 2 3 4 5

M O’C Fall 2017