NURS 478 Self Care Journal

Your Name: Chloe Heenan Your Buddy: Whitney Zito

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

 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.
X 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
I participated in two hour-long yoga classes led by a professional yoga teacher on Wednesday and
Sunday for week one of the self-care journal.

Comments on Activity:

I went to Yoga Oasis with Emilio. Yoga Hour is the title of the class. It is an hour of play and power—a
fun, rocking flow class with alignment instructions and music for beginners.

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

2
I participated in two hour-long yoga classes led by a professional yoga teacher on Wednesday and
Sunday for week two of the self-care journal.

Comments on Activity:

I went to Yoga Oasis with Emilio, again. I plan to continue to go to these classes. I like the yoga hour
class because they have a gentle, and relaxing flow yoga that relaxes the mind and body.

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

I was able to connect with Whitney Zito. She is running with her dog for self-care. She is trying to train
her dog Zoltan. I told her about how I was enjoying my yoga classes.

M O’C Fall 2018

 Week Description of intervention implemented this week (include frequency/length of time):
3
I participated in two hour-long yoga classes led by a professional yoga teacher on Wednesday and
Sunday for week three of the self-are journal.

Comments on Activity:

I am beginning to notice myself feeling stronger in my yoga practice. I really enjoy my instructor and
studio at Yoga Oasis. It has become a safe place in times of stress.

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

I was able to connect with Whitney Zito, again. She is still practicing her self-care with her rescued dog
from PACC. They have begun to work on their leash training while running together. I told her how
much I was enjoying the yoga.

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

4
I participated in two hour-long yoga classes led by a professional yoga teacher on Wednesday and
Sunday for week four of the self-care journal.

Comments on Activity:

I thought this yoga practice was rather difficult because we relied heavily on our backs. However, I still
felt stress release from this practice. I was rather sore after the yoga though.

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

Whitney is still running with her dog. She goes to Reid park and runs sometimes. She said the self-care
assignment was helping her get back into shape. I told her how the yoga has also been making me feel
more in shape.

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

5
I participated in two hour-long yoga classes led by a professional yoga teacher on Wednesday and
Sunday for week five of the self-care journal.

Comments on Activity:

I felt really stressed this week, so the yoga practice was so amazing. I like how the studio burns incense.
I feel like it is a bit of aromatherapy for me.

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

M O’C Fall 2018

 Whitney Zito said she was getting stronger from running with Zoltan. She no longer has shin splints.
The runs are beginning to get easier and easier for her. I told her about how much I love incense with
yoga.

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

6
I participated in two hour-long yoga classes led by a professional yoga teacher on Wednesday and
Sunday for week six of the self-care journal.

Comments on Activity:

I was very tired this week, so it was hard to get myself to go to yoga. But I still went. After, I finished I
felt much better.

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

I talked with Whitey about how it was little hard to get to yoga. She said she was feeling tired that week
too. Her and Zoltan are able to run better on the leash now.

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

7
I participated in two hour-long yoga classes led by a professional yoga teacher on Wednesday and
Sunday for week seven of the self-care journal.

Comments on Activity:

I was so excited to go to yoga this week. We all wore matching shirts related to yoga. It was a nice
sense of community.

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

I connected with Whitney, again. We talked about yoga and her running with Zoltan. Not much had
changed for either of us. We’re continuing to practice self-care. We will definitely continue these
activities after the assignment.

M O’C Fall 2018

 Week Description of intervention implemented this week (include frequency/length of time):
8
I participated in two hour-long yoga classes led by a professional yoga teacher on Wednesday and
Sunday for week eight of the self-care journal.

Comments on Activity:

I found that I have found a true love and passion for yoga. It brings balance to my life. It also relieves
my stress and is good for my body. I’m so glad the assignment allowed me to find my love for yoga
again.
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 how to use my own body to calm down and relax. Using yoga as exercise
help give me natural endorphins which helped to relieve stress from school. I learned that self-care is
key when you know you are going through a high stress period in your life.

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

Yes! I noticed that I have not only felt stronger, but happier as well. Not to mention, I began to see that
when I was stressed, I began to look forward to yoga because I knew it would grant some sort of release
from the stress.

Will you do anything differently now? Please explain.

Yes, I will definitely be sure to practice yoga regularly. I will especially make time to practice when I
begin to work as a new graduate. I am so glad I have yoga to help to combat high stress and prevent
burnout.

Comments/suggestions:

M O’C Fall 2018

 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.

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
5 4 3 2 1

M O’C Fall 2018