NURS 478 Self Care Journal

Your Name: Ella Nanci Your Buddy: Andrew Chittaphong

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
• This week I went for two 30 min long runs. The first run was in the morning around my
neighborhood and the second run was in the afternoon. When I run in the afternoon I go to
campus rec and run around the track above the basketball court.
Comments on Activity:
• It felt nice to go for a run in the morning on my day off from preceptorship. I had more energy
and was more productive throughout the day. I’m more tired from the second run because I went
after preceptorship, but I slept well that night and it made me want to go to bed earlier.

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

2
• I went for two 30-minute-long runs again this week. Both runs were outside in nature around my
neighborhood.

Comments on Activity:
• Both runs were on my days off from preceptorship. I like to run in the mornings because I feel
that it gives me more energy throughout the day. It also gives me a clear mind while I’m running
to organize and plan for all the things I need to do for the day. The first run was a little harder
because I had preceptorship for three days. The second run was easier because I went to bed
earlier the night before and was more refreshed.

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

• I told Andrew about how the first run was more difficult because I had preceptorship for 3 days
before.
• He suggested that I take a rest day after my preceptorship before I start my work outs for the
week.
• We agreed that this would probably help conserve more energy and that it would help more with
my running.

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 Week Description of intervention implemented this week (include frequency/length of time):
3 • This week I went for a 20-minute run and a 40-minute run. Both runs were in the morning
outside around my neighborhood.

Comments on Activity:
• I had to cut the first run short because I had a lot to do that day and was stressed. After the run, I
noticed that I was less stressed than when I woke up in the morning and even though the run was
short it still felt good to get a short work out in for the day. The second run was a little longer
which I really enjoyed because I had nothing to do for the rest of the day so I was able to really
relax after.
Buddy Check-In Comments: (Note Key Comments from Conversation)
• I told Andrew how I was upset that I was only able to go for a run for 20 minutes because I felt
like I didn’t really get as much of a work out as I wanted to.
• He understood that it can be upsetting but pointed out to me that any work out is better than
none.
• I agreed with this and it made me realize that even though it wasn’t much of a workout it still
helped me feel less stressed than when I woke up that morning.

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

4 • This week I wanted to push myself since preceptorship was over. I went for a 60-minute run and
also a 30-minute run this week.

Comments on Activity:
• I went for the 60-minute run in the morning around my neighborhood. When I run outside in
nature its more enjoyable because its more scenic. I also feel a lot better mentally after running
longer distances because I feel like I can really clear my mind and the effects last longer
throughout the day. I love running so I ran an extra 30 minutes this week also. This was the
easiest run I have had since starting this journal because my runs have been consistent and have
been getting longer.
Buddy Check-In Comments: (Note Key Comments from Conversation)
• I told Andrew about how I went for an hour run around the neighborhood and how nice it is to
be outside.
• Andrew suggested that I should stick to running outside more because being in nature and in the
sun is more therapeutic than running at night at the campus rec gym.
• I agreed and noticed that I actually do feel better after running outside than I do after running at
the gym.
• I realized that I want to try to work my schedule around working out in the morning so I can be
outside more for when I go on runs.

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

5 • I went for two 40 minute runs this week. Both runs were in the morning outside and around my
neighborhood.

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 Comments on Activity:
• I realize this week that when I get to 30 minutes of running I feel that I still have a lot of energy
and can keep going so I will run an extra 10 minutes. This is the perfect amount of running time
for me because I don’t feel that it’s too long or short. When I run for too long I feel that it takes a
lot time out of my day and when Its too short I feel that I didn’t really get a good work out in.
The first run I didn’t eat breakfast before and this made it a little harder to do. I realize the
importance of at least having a small breakfast before I go on my runs so that I can have enough
energy and feel totally exhausted after.
Buddy Check-In Comments: (Note Key Comments from Conversation)
• I told Andrew about how hard it was to run because I didn’t eat breakfast before.
• He told me that It not only important that I’m fueling my body with the right food before but
also after.
• We agreed that this would help me have more energy before and after my runs and discussed
food that would give me energy such as trail mix and cliff bars.

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

6 • This week I went for two 40 minute runs again. The first run was in the afternoon and the second
run was in the morning

Comments on Activity:
• I was going to wait until Monday for my first run of the week but on Sunday I was feeling
anxious all day and decided that I should go on run. After my run, my anxiety had immediately
decreased. I felt that my head was a lot clearer and I finally could relax. I went to bed early that
night and had a good night sleep. The second run I went on was a lot easier because I gave
myself a day to relax instead of running two days in a row. I want to do this more if I can work
around my schedule because I think that it helps with my running.
Buddy Check-In Comments: (Note Key Comments from Conversation)
• I told Andrew about how I was upset that I could only go for a run in the afternoon because I
was so stressed and had a lot to do that day.
• He told me that even though it was in the afternoon it was still better than not going for a run at
all
• I agreed and said that it did make me feel a lot better after and I was glad that I did.
• He also agreed with me that I should continue taking a day break in-between runs since I noticed
an improvement in my running when I did.

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

7 • I ran two times this week. The first run was on 40 minutes and the second run was 60 minutes.

Comments on Activity:
• I noticed that my running has gotten better since last week. The first run of the week was 40
minutes and I found that it was easy for me to do. The second run I could run for 60 minutes.
This was a lot easier than I expected it to be but I realized from last week that when I give
myself I a rest day in-between runs I can run a lot better the second time. Not only do I feel
better mentally throughout the week but also physically. I feel stronger and I have more energy
to last me through the day.

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 Buddy Check-In Comments: (Note Key Comments from Conversation)
• I told Andrew about how my runs have gotten a lot longer and faster after taking a rest day in-
between.
• He congratulated me and said he also noticed an improvement in my attitude after and
throughout the day.
• I agreed with him that I do feel better after, not only mentally but also physically and that is
because I have been working out more consistently than I have before starting the intervention.
Week Description of intervention implemented this week (include frequency/length of time):
8
• This week I ran for 40 minutes and again for 60 minutes.

Comments on Activity:
• Both runs this week were a lot easier than my runs from previous weeks. I notice a huge
improvement in my running. I’m able to run longer and a lot faster now than I did the first week.
I’m also a lot happier after I go for runs and felt less stressed throughout the week considering I
had a lot to do. I wanted to go for a third run this week but with a busy schedule it’s hard to fit it
in but I’m hoping that eventually I will be able to when I have more time.
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?

• I’ve always been a runner and have been into running most of my life. I run to work out but also
because it helps me cope with anxiety. With nursing school, it can be hard to be consistent with
running because my schedule is busy but this intervention taught me how to work around a busy
schedule. I learned that I can always find the time for something if I really want to make the
effort. I also learned that my running can improve if I consistently run at least two times a week
and by taking a day break in-between runs. My running increasingly got better throughout the
intervention because I stuck to running consistently and I took rest days in-between runs.

Have you noticed any changes in your life since you began this intervention?
• A change that I noticed in my life since I began this intervention is that when I work out in the
morning I can have a lot more energy throughout the day and be more productive. I was a lot
more on top of my assignments and studying because of running. The time I spent running in the
mornings was a time that I could organize and plan the rest of my day. When I got home after
the run, I knew exactly what I needed to do and could complete tasks a lot more efficiently. I
also noticed a change in my stress levels after I would run. Whenever I felt stressed and went for
a run, immediately after I felt a lot calmer and at peace. Running consistently two times a week
also made me feel better physically. I feel stronger and have more energy now than I did before
the intervention.

Will you do anything differently now? Please explain.

• Now that the intervention is over I’m still going to stick to running to two days a week because
I’ve noticed how much of a difference made in me physically and mentally. Something different
that I am going to try to do is increase my runs to three times a week. I’m hoping that after
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 school I will be able to do this because I will have more time.

Comments/suggestions: The buddy check-in was useful in a way that it kept me accountable to do my
intervention. It was inconvenient to plan around when I was going to check-in with Andrew considering
we have different schedules.

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

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