NURS 478 Self Care Journal

Your Name: __Riley Oberholtzer____ Your Buddy: __Ashlin Cleary__________

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
X 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 1 Description of intervention implemented this week (include frequency/length of time):
Sunday 9/8/2019 I went on a hike with two of my friends from the cohort, Ashlin and Rachel. The
9/2/19 – total hike was 2 hours. We picked a dog friendly location so that I could bring my dog, Louie, with
9/8/19 us. During this hike, we saw a rattle snake. This was very scary, however, we all stayed calm and
made sure we were safe. Besides this encounter, the rest of the hike was peaceful and calm.
Comments on Activity:
I was happy to get outdoors and spend time in nature. We went just before sunset so it was nice
weather and I loved that I could bring my dog with me. Dogs, and animals in general, are a major
part of my life and contribute to my happiness and calm demeanor. It was neat to see the sunset
occur as we walked back to our cars.

Week 2 Description of intervention implemented this week (include frequency/length of time):

Sunday 9-15-19
9/9/19- Ashlin and I took my dog, Louie, for a long walk around the neighborhood. We walked to the dog
9/15/19 park near campus and sat outside for about an hour. We sat on a bench in the park and enjoyed the
weather and watching the dogs interact. We then walked back to my house and had dinner
together. The total length of time outdoors was 2 hours.
Comments on Activity:
It was nice to walk in the evening through my neighborhood and around campus. Ashlin and I are
close friends and it is always pleasant to spend time together and chat about our lives. When we
talk and check in with each other, it reminds me that I have great friendships and support in my
life. During times of stress, I must remember to rely on friends like Ashlin and go out in nature to
calm myself. Since this week was not particularly stressful, going on this hike reinforced the idea
of keeping up with nature and exercise.

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

M O’C Fall 2018

 Since we are committed to spending time in nature together each week, we have frequent
conversations about how we are doing. This week, Ashlin and I talked about the assignments we
need to complete for school and how we are going to take care of ourselves. We both determined
our weekly schedule for homework and encouraged each other to continue to do these hikes every
week. Ashlin told me that she is enjoying the hikes and spending time with Louie, because she
loves dogs but does not currently have a dog in Tucson.

Week 3 Description of intervention implemented this week (include frequency/length of time):

9-22-19
9/16/19 --- This week Ashlin and I did not complete a hike together. However, I took a long walk on Saturday
9/22/19 evening (9-21-19) for a little over an hour. I took my dog for this walk around my neighborhood
and through the main campus. On Sunday, 9-22-19, I took my dog for another hour long walk in
the morning around the U of A campus. I practiced mindfulness as I walked outside.
Comments on Activity:
Spending time with my dog helped me relax and decompress after the school week. The weather
was nice since I walked in the morning and evening. I listened to music with headphones and this
kept me motivated to walk for such a long time. My dog was very happy to be walking so much
around our neighborhood.
Although I was initially disappointed that I did not do a hike this week, I reminded myself that that
is okay. That is acceptable to modify goals as life gets busy. I still was able to spend 2 hours in
nature and exercise, which is my goal. I gave myself compassion and understanding that I am
doing my best. Overall, I enjoyed the walks in my neighborhood.
Buddy Check-In Comments: (Note Key Comments from Conversation)

Ashlin visited her friend in New York this weekend and was very happy to connect with a
longtime friend. She was very excited about this weekend trip and walked through Central Park
and ate lunch in this area. I told Ashlin that I had a nice relaxing weekend at home and enjoyed
spending quality time in my neighborhood with my dog. We both ensured we were ready for the
next week to come.

Week 4 Description of intervention implemented this week (include frequency/length of time): 9-29-19
This weekend (9-28-2019), I spent four hours sitting outside while studying and eating lunch. I
chose to find a peaceful outdoor space to study and enjoy the nice weather.
9/23/19 ---
--
9/29/19 Comments on Activity:
Since I needed to study this weekend, I decided it would be relaxing to implement nature into my
study routine. Studying outside was peaceful. There were minimal distractions and the weather
was pleasant.

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

M O’C Fall 2018
 Ashlin did a 3 hour hike in Scottsdale this weekend. She enjoyed spending the time outside. She
said that it was a pleasant to be outside and exercise at the same time.

Week 5 Description of intervention implemented this week (include frequency/length of time):

Sunday 10-6
9/30/2019- I went on a 2 hour walk with my dog and then took him on a 1 hour car ride up through the
-- mountains in north Tucson.
10/6/2019
Comments on Activity:
The car ride was relaxing and I felt connected with nature because I had all the windows down and
felt the fresh air. I enjoyed how peaceful the car ride was with just me and my dog.

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

Ashlin studied outdoors for 4 hours this week. We both are feeling content with our self-care
journey thus far. We both have stuck with our goals and are enjoying spending time in nature.

Week 6 Description of intervention implemented this week (include frequency/length of time):

10-13
10/7/2019 I went home to Phoenix this weekend and took a hike with my mom and dad. We hiked around
--- Papago Park for three hours and then had lunch at a café outside.
10/13/2019
Comments on Activity:
I always enjoy going home and spending time with my parents. Just being home with my mom and
dad is a main form of self care for me. Whenever I am stressed or feeling down, my parents always
help me feel better. Going on the hike was a nice way to spend time with them and be in nature to
complete my self care goals.

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

Ashlin studied for 3 hours outside. She enjoyed sitting outside and working on homework. We
both are content in our self care practices at the time.

Week 7 Description of intervention implemented this week (include frequency/length of time):

Sunday 10-20
10/14/2019 After three night shifts in a row, I decided it was much needed to sleep and then partake in an
---- outdoor activity. My dog was staying at my grandparents house in Tucson for the week while I had
10/20/2019 my night shifts. I took a two hour walk around my grandparents’ house with my dog. They live in
north Tucson and the scenery around their house is beautiful.

M O’C Fall 2018

 Comments on Activity:
I had missed my dog during the week because he was staying with my grandparents. My dog is
always a calming presence and taking care of him is part of my self-care routine. It was nice to get
back in this routine and spend time in nature around their house. They live in a small community at
a base of a mountain and there are several desert trails around. It was peaceful to walk in this
environment.
Buddy Check-In Comments: (Note Key Comments from Conversation)

Ashlin took several walks with her aunt and sister in Phoenix over the weekend. She brought her
aunts dogs with her. Ashlin and I are both looking forward to implementing time in nature into our
lives after this assignment ends.

Week 8 Description of intervention implemented this week (include frequency/length of time):

Sunday 10-27
10/21/2019 I was in Phoenix this weekend and went to an outdoor dog park event. It was a Halloween themed
--- dog festival in a large open green space downtown. I spent 4 hours here walking around, sitting in
10/27/2019 the grass and enjoying the scenery.

Comments on Activity:
I enjoyed this activity because it incorporated nature and dogs, two of my favorite self-care topics.
It was nice to be outside for several hours and enjoy time with my dog.

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?

Sarah Naves’ video presentation about burnout recommend nurse residency programs with
preceptors because they reduce burnout and feeling overwhelmed as a new graduate. She stressed
taking care of yourself to reduce burnout, especially in the first three years’ post-graduation. This
video stressed the importance of sleep and how over 7 hours of sleep a night reduces burnout risk
for nurses. This taught me that it is important to research the hospital and their new graduate
programs before applying. It also reminded me the importance of sleep as I progress in my nursing
career.

The Big Five Personality Test indicated that I am more introverted, closed-minded, conscientious,
agreeable and calm. I agree with most of the percentile results that I received. I am more
introverted. The video presentation indicates certain traits and their relation to burnout in nurses.
These levels of personality traits indicate ways to better cope with the stress and prevent burnout.
This taught me more about myself and how to prevent burnout as a new nurse.

M O’C Fall 2018

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

I have become more aware of the benefits of nature. I enjoy taking my dogs on walks more. I used
to think of taking him on a walk as a “task” or just something I had to do as a dog owner. Now, I
enjoy these walks more and look forward to them. I do not think of walking as a “task” anymore. I
have come to enjoy walking outside and take this quiet time to reflect and practice mindfulness.

Will you do anything differently now? Please explain.

I will be more aware of spending time in nature each week. I realized the calming benefits nature
has. I will try to take a hike two times a month. I now look at walks with my dog differently now. I
think of them as a fun and peaceful self care activity, rather than a task.

Comments/suggestions:
none

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