NURS 478 Self Care Journal

Your Name: _Micah Johnson__________ Your Buddy: _Angela Matthew

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.
 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
The intervention implemented was 60 minutes of vigorous-intensity exercise per week. I lifted for 60
minutes and ran for 15 minutes one time out of the week.

Comments on Activity:

I really struggled this week with going to the gym. I was sick, had clinical, and just felt exhausted the
whole time. I made it to the gym only one time out of the week and it felt good midway through the
workout, but I was ready to go within an hour.
Week Description of intervention implemented this week (include frequency/length of time):
2
The intervention implemented this week was yoga. I only did one one-hour yoga session instead of two
this week

Comments on Activity:

It had been awhile since the last time I have tried yoga, and I forgot how much I enjoyed it. After
completing my last clinical shift this week it felt rejuvenating to be out and doing something for my
self-care. Yoga was so relaxing, and I felt like my anxiety decreased significantly and a huge weight
lifted off me. I also went with a couple of friends which made it even more enjoyable and is now
something we will do together more often!

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

Angela thought that yoga was a good relaxation technique to end the clinical rotation. She also wished
she could have joined herself but was unfortunately too sick. Since Angela was sick, her activity was
trying to get more than 7 hours of sleep. After sleeping, she was able to feel as refreshed as possible and
felt a little better to focus more on school.

M O’C Fall 2018

 Week Description of intervention implemented this week (include frequency/length of time):
3
The intervention implemented this week was spending up to two hours in nature or longer. A group of
friends and I drove up to Mt. Lemmon and spent 4-5 hours enjoying Oktoberfest while being outdoors.

Comments on Activity:

Taking the drive up to Mt. Lemmon and being outdoors was more relaxing and calming than I thought it
would be. We did this the weekend before our first 478 test and I was so stressed already and did not
want to leave my house but was glad I did. The scenery was absolutely beautiful and my stress slowly
dissipated and felt that my mind was more clear. It really is wonderful how calming spending time in
nature and breathing in fresh air could be.
Buddy Check-In Comments: (Note Key Comments from Conversation)

Angela also really enjoyed spending time in nature by going up to Mt. Lemmon. She said it was
amazing to be out of Tucson and experience some cool outdoor weather while being a part of a cultural
festival. She said it was also a really good mental break from studying and that she felt more prepared to
get back to studying!

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

4
The intervention implemented this week is at least 60 mins of vigorous-intensity exercise per week. I
ended up going to the gym three times this week and I ran about 15-20 minutes each workout and lifted
for over an hour each workout.
Comments on Activity:

This is one of the first weeks that I have gotten back into my workout schedule since being sick and
starting my preceptorship. It felt so good being on a set schedule and to see myself working back to
where I was before. Exercise has always been a way for me to release stress and give me a positive
mood boost!
Buddy Check-In Comments: (Note Key Comments from Conversation)

Angela also chose exercise for her activity and she said she felt empowered being back in the gym and
felt like she’s finally bounced back from being sick. Angela made it to the gym two times this week and
by the second day she felt more in shape. She forgot how much she’s missed working out and is going
to strive to keep up a good gym schedule.

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

5
The intervention implemented this week is sleeping at least seven hours before a work or school day. I
was able to sleep seven and a half hours for two of the school nights and eight hours for the third one.

Comments on Activity:

I have felt really tired after my community health clinical days, so I made sure to have everything set up
and ready to go for each school day to allow myself to sleep in a little later. I live so far away from
campus which is why I usually do lose out on sleep, but it felt good to sleep in at least an hour more
during those nights. I didn’t’ feel as drowsy in the morning and I had an easier time focusing throughout
clinical and lecture.
M O’C Fall 2018
 Buddy Check-In Comments: (Note Key Comments from Conversation)

Angela also chose sleep for the intervention this week and she said she felt refreshed and it reminded
her how important it is to get enough sleep. By sleeping in more and going to bed earlier she didn’t’
need as much caffeine to make it through the day and wasn’t as jittery. Angela also agreed in saying she
could focus more by getting a couple more hours of sleep.

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

6

The intervention I implemented this week was spending up to two hours in nature or longer. I spent
about 4 or 5 hours in nature this week.
Comments on Activity:

I took care of my sisters dog this week and I decided to implement an activity that would be beneficial
to both myself and her dog. We went to the dog park for a litter over an hour two days out for the week
and it was a lot of fun being in a new area and being around a lot of fun-loving dogs. It was a good
combination of environmental and pet therapy. We also took nice walks/jogs for about 30 to 45 mins for
three of the days of the week. It was again good exercise for us both and it was peaceful not being
cooped up in the house.
Buddy Check-In Comments: (Note Key Comments from Conversation)

Angela implemented moderate-intensity aerobic exercise 2 x this week for about an hour and 20 mins.
She worked out legs for one day and arms for the other and incorporated 20 mins of cardio per workout.
She said she started feeling stronger, had more mental clarity, and said it was nice working out listening
to music and not having to think about the stresses of school.

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

7
The intervention implemented this week was practicing mindfulness meditation at least 10 mins each
day. I was able to practice mindfulness for 10 mins for six days out of the week.

Comments on Activity:

When I decided to implement this activity during the week I wasn’t really sure if I could keep it up or if
I would enjoy it, but I surprisingly did. I practiced mindfulness meditation for six days out of the week
and I implemented it right before bed. I played calm music in the background and I would have my
diffuser on with lavender oil. The activity really helped me relax before going to bed and allowed me to
sleep better, especially on the nights where I felt stressed or anxious.
Buddy Check-In Comments: (Note Key Comments from Conversation)

Angela implemented the intervention spending time in nature for at least 2 hours. She went hiking up
Tumaock Hill with another nursing student. They walked all the way to the top and spent time looking
at the beautiful views Tucson has to offer. She said it was a great partly cloudy day, so it was perfect
weather and not too hot. Angela also said it was nice working out in a new environment instead of in the
gym where she typically is and that she’s been sore for a couple days now.

M O’C Fall 2018

 Week Description of intervention implemented this week (include frequency/length of time):
8
The last intervention implemented for the final eight weeks is to complete at least 150 minutes of
moderate-intensity aerobic exercise per week. Or 60 minutes of vigorous-intensity exercise per week. I
was able to make it to the gym three times this week implementing about 20 mins of cardio and 60 to 80
mins of lifting per gym day.

Comments on Activity:
Going to the gym at least 3 times per week is usually my goal and since I was only able to make it to the
gym one day last week, it felt good to get back into a good gym schedule. Working out especially lifting
is something I get to do with my boyfriend and it’s always a good way for me to relieve stress and take
my mind off things that may be bothering me.
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 have taught me the importance of implementing selfcare activities throughout my life
especially during our busy nursing school schedule. By trying to maintain a healthy lifestyle and routine
workout schedule now, it will make it easier to continue to implement once I’ve graduated and started
working as a nurse. These interventions will also help aid in preventing any future risk of nursing
burnout. I have also learned that I should incorporate alternative activities like nature walks and yoga
instead of just working out in the gym.

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

I started these interventions towards the end of my preceptorship, and it was hard to manage my
preceptorship, class, and finding time to workout in between. However, as I progressed through the
weeks, I looked forward to implementing my selfcare activities and I felt more at ease and less stressed.

Will you do anything differently now? Please explain.

The only thing differently I would do, is incorporate other selfcare modalities other than cardio and
lifting.

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
1 2 3 4 5

M O’C Fall 2018