NURS 478 Self Care Journal

Your Name: _Michael Pautler_______ Your Buddy: _____Chris Kouris____________

Select any evidence-based intervention/recommendation to follow (do this over 8 weeks): due 10 April

 Sleep at least 7 hours per night before and after a work or school day
 Practice mindfulness meditation for at least 10 minutes everyday
 Complete at least 150 minutes of moderate-intensity aerobic exercise per week, such as biking under 9
mph, dancing, jogging, or playing tennis; or complete 60 minutes of vigorous-intensity exercise per week,
such as running, kickboxing, or jumping rope.
 Participate in two professionally led yoga classes for one hour or longer per week
 Spend up to 2 hrs in Nature or longer per week
 Other (Must get your Clinical Faculty approval first, and activity should be up to 2 hrs or longer
per week)

Complete Weekly journal entries:

Week Description of intervention implemented this week (include frequency/length of time):
1
Physical training with Army ROTC program on Monday, Wednesday, and Friday mornings from 0600-
0700.

Comments on Activity:

I think the combination of circuit and interval training, along with a long run divides the physical
exercise gotten in the week into balanced sections that make it more enjoyable.

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

2 Physical training with Army ROTC program on Monday, Wednesday, and Friday mornings from 0600-
0700.

Comments on Activity:

By pushing my body harder and farther past the previous level, I am able to get more fit and healthy, as
well as stronger and faster.

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

My buddy was curious about the exact time that I complete physical training with as far as students and
active military members. He said that the workouts I was doing were good for getting stronger.

M O’C Fall 2018

 Week Description of intervention implemented this week (include frequency/length of time):
3
Yoga class on Tuesday morning from 8:45am-9:45am and Thursday night from 8:45pm-9:45pm.
Classes were both at fourth ave professional yoga studio.

Comments on Activity:
My flexibility is quite low but I am hoping that by going at least once a week and hopefully two times
like this week I will be able to improve my flexibility, balance, and centered feeling.

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

My buddy was curious about the cost of the class as well as if I was going alone or with other people.
He also asked what the biggest benefit of the class was, to which I answered my flexability.

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

4 During my preceptorship, it was critical for me to get at least 7 hours of sleep and because I had to get
up so early, I went to bed almost as soon as I got home the previous night.

Comments on Activity:
This made my life just a work sleep schedule, but I think it was worth it to have enough sleep to be on
top of my game at work.

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

My partner agreed that enough sleep was critical in order to function, but said that some nights were
hard for him to get a full 7 hours of sleep.

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

5 Again being in preceptorship I got 7 hours of sleep before and in-between my shifts at the hospital.

Comments on Activity:
During times where I had three shifts in a row, this really blurred the lines between days because the
only times I was awake was either driving to and from the hospital, or in the hospital.

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

M O’C Fall 2018

 My partner said that as soon as my shifts ended for the week that I should try and do a yoga class like I
had done in weeks prior to try and refocus my mind into a more regular life pattern.

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

6 For this week I not only made sure that I got 7 hours of sleep but I also went to two different yoga
classes on my day off.

Comments on Activity:
I love yoga and was deprived of it slightly during preceptorship, but I shouldn’t have. It was possible to
have both and I am glad that my partner recommended it to me and pushed me to improve my self care.

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

My partner was glad that I pushed myself and that I was able to experience something that I enjoy, even
while being extremely busy.

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

7 With the Army ROTC program I had a field training exercise and was outside in “the field”/ nature all
weekend, without going inside. I was able to sleep under the stars in both a hammock one night and on
the ground the next night.

Comments on Activity:
This was a great experience following my preceptorship because I had been inside for so long without
being out in nature. Much needed.

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

My partner was interested to hear the details about what I did over the weekend with the ROTC
program and I told him about what land navigation is, tactical lanes, and other activites.

M O’C Fall 2018

 Week Description of intervention implemented this week (include frequency/length of time):
8 I went to Army ROTC PT sessions 3 times a week from 6am-7am and did various exercises such as
long distance running, interval running, and circuit training.

Comments on Activity:
I was able to get back on a regular exercise schedule again after being in preceptorship for so long and it
felt great.
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 I need to always be taking care of my body, especially through times of
stress and overload. I think they also taught me that I need to mix up how I practice self-care so that I
don’t get complacent with where I am spiritually.

Have you noticed any changes in your life since you began this intervention?

I have noticed that I really enjoy yoga and it is something that not only helps tone my physical body but
also my mental and emotional self. It is a great outlet to meditate through and I want to continue going
to it.

Will you do anything differently now? Please explain.

I think like I said above I will continue to go to yoga on a weekly basis. I also want to be able to push
myself to get into nature because by going to ftx I had built in nature and I think I really needed that and
should have pushed myself to get out in nature earlier than when I did.

Comments/suggestions:

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
M O’C Fall 2018
 This 8-week intervention will help me implement preventative strategies for burnout in my career.

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 2018