NURS 478 Self Care Journal

Your Name: Alyson Seall Your Buddy: Himani Sullhan

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
For the first week of the Self-Care Journal I decided to complete at least 150 minutes of moderate-
intensity aerobic exercise. I plan on going to the University of Arizona Rec Center six times this week. I
will perform aerobic exercises such as: the stair master, elliptical, and stationary bike. If I go six times a
week, that is approximately 25 minutes of aerobic activity per gym session.

Comments on Activity:

I successfully completed the intervention stated above. I usually go to the gym six days a week so it was
not hard for me to get into the routine of going to the gym. I have an Apple Watch that helps tract my
exercise activity and made it easy for me to tract how many minutes of aerobic exercise I did throughout
the week. Since I typically go the gym, I will try a new self-care activity next week.

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

2
For my second week, I decided to do something I don’t typically do. I decided to practice mindfulness
mediation for at least 10 minutes every day. This is something I can do when I wake up to start the day
off on a good note.

Comments on Activity:

I was able to successfully perform the mindfulness meditation everyday for 10 minutes. I did this when
I woke up and incorporated it into my morning routine. It was a nice way to relax and take time to focus
on myself. I usually closed my eyes and took deep breathes and tried not to think about school or any
upcoming assignments I had for the week. I think it helped clear my mind and reduced any anxiety I
may have had.

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

M O’C Fall 2018

 Week Description of intervention implemented this week (include frequency/length of time):
3
This week I decided to spend at least two hours in nature. I plan on doing this by going for a hike on the
weekend and taking a walk outside around my neighborhood.

Comments on Activity:

I successfully completed my goal this week. I ended up going for a hike with my roommate which was
about three hours at Picacho Peak. It was nice being outside because I realize how little time I spend
outside, especially since it is so hot out. I hope to hike more once the weather becomes a little nicer. I
didn’t end up going for a walk but hopefully I will do that in the future.

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

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

4
This week I decided to sleep at least 7 hours a night. Since my preceptorship has started, I have been
very busy and I have not received as much sleep as I usually get. So hopefully if I pay more attention to
my sleep habits, I can achieve more sleep per night.

Comments on Activity:

I was able to sleep around 9 hours every night except the nights I had my preceptorship. I work three
12-hour shifts in a row and on these nights, I typically slept around 6-7 hours. Although I did not
receive as much sleep during these three days, I was able to make up for it on my days off by sleeping
in.

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

M O’C Fall 2018

Week Description of intervention implemented this week (include frequency/length of time):
5
For week five I decided to focus on physical exercise again. I would like to complete at least 150
minutes of moderate-intensity aerobic exercise per week at the gym. I have noticed I haven’t been to the
gym as often since the start of preceptorship and I would like to get back into the habit.
Comments on Activity:

I went to the gym three times this week which is not as often as I usually go but I was still able to
complete the 150 minutes of moderate-intensity aerobic exercise. I did this by using the Stairmaster and
also doing some weight training. Typically, I like to go to the gym at least four to six times a week
because it tends to help me relieve stress and boost my mood.

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

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

6
For week six I decided to incorporate at least 10 minutes of mindfulness meditation every day. When I
did this for week two, I enjoyed it and I thought it was a simple thing to incorporate into my daily
routine.
Comments on Activity:

I decided to do the mindfulness meditation at night to help me wind down from the day. It helped me
fall asleep a little easier and it was very relaxing. I usually spend a lot of time on my phone before bed
so taking 10 minutes out of my typical routine was not hard to do. In the future I would like to work on
not being on my phone as much before I fall asleep and incorporating more mediation in my night time
routine.

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

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

7
This week I decided to spend at least two hours in nature. I plan to do this by going on a hike with
family or friends. I enjoy hiking so I am looking forward to this week.

Comments on Activity:

I was successfully able to spend two hours in nature this week. I went home to Phoenix for the weekend
and I actually went on a hike and a couple walks with my mom. I probably spent at least four hours in
nature. It was nice outside and a good way to catch up with my mom.

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

M O’C Fall 2018
 Week Description of intervention implemented this week (include frequency/length of time):
8
For the last week of the self-care journal I decided to focus on my sleep habits again. I plan to sleep at
least 7 hours a night.

Comments on Activity:

I was able to sleep at least 7 hours sleeping a night this week. I am actually surprised at how much sleep
I have been getting this semester. Last semester I was lucky if I got six hours of sleep a night. I
definitely feel a lot healthier and happier this semester compared to third semester nursing school.

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 important it is to take care of myself.

I have noticed I am a lot happier and healthier when I put more time
into my health and well-being. During third semester nursing school
I rarely had time to do self-care activities and I was honestly pretty
miserable and stressed out most weeks. This semester I have decided
to put more time into myself and it has definitely paid off.

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

Yes, I am a lot happier and I haven’t been as stressed out as usual. Like I state daove, last semester I
would get a lot of anxiety about school and didn’t put time into myself. This semester I have rarely
experienced any anxiety and my mood has improved tremendously.

Will you do anything differently now? Please explain.

Yes, I will always take time to care for myself in my future career as a nurse. It is important to be
happy and healthy to be a successful nurse and an advocate for your patients. Life can be stressful, but
my health is the most important thing to me so I will always make sure to take time for myself.

Comments/suggestions: Maybe suggesting more self-care activities to implement over the 8 week time
frame.

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