NURS 478 Self Care Journal

Your Name: Allie Gaither-Banchoff Your Buddy: Leila Bouanani

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:

*** N478 instructors, I want to note that although Leila and I chose to email our journals so we could type
feedback directly into them, we also discussed our self-care practices face-to-face or over the phone at a
minimum of once per week.

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

1 - 80-minute (6.5mi) run
- 30-minute (3mi) run
- 60-minute professionally led yoga class

Comments on Activity:
This week I did not exercise as much as I hoped to; the exercise I completed above was completed over
two days. I planned on running when I got home after my preceptorship, but I was tired and
unmotivated. However, I noticed that without as much exercise as I normally get I ended up feeling
physically “heavy” and like my thinking was slowed down. Noting these feelings, it is my goal to
integrate shorter but more frequent moderate intensity aerobic exercise into my schedule next week.

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

2 - 95-minute (9mi) run
- 60-minuute professionally led yoga class
- 40-minute (40mi) run
- 70-minute (6mi) run

Comments on Activity:
Compared to week 1, this week felt much more balanced. Rather than concentrate all my exercise into a
time span of 2 days, I spread it out across my week instead. I felt this change both physically and
mentally, but primarily physically. At the beginning of the week my body felt stiff and sluggish. After
my first run I felt like I had greater mobility and stamina; this feeling was maintained throughout the
week. On the flip side, even though my body felt physically good, I felt mentally exhausted and my eyes
had an aching quality to them. This feeling did not change after exercising nor after sleeping. I’m
guessing this issue stems from the disruption in my circadian rhythm that comes as part of working the
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 night shift, however, I will continue to try and integrate consistent exercise throughout my week in the
hope that it will help me feel better and healthier.

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

I’m glad that after your first week of feeling a little less motivated, this week you were able to get some
good workouts in! I also like the idea that you spread your workouts out a little more. That is something
I like to do as well, though mostly just because I get too sore to work out the day right after. I’m sorry
that you still felt really tired, though. That does sound like it is from disrupting your body’s sleep
schedule with night shifts. I think continuing to be consistent with exercising is a good idea, but you
might also want to try some relaxation techniques like meditation and see if that helps with your mental
fatigue? I’m sure what will really fix your tiredness is getting back to a normal sleep routine, but maybe
practicing meditation especially right before you sleep will help you at least get the quality sleep you
need? I don’t want the mental fatigue of doing night shift, going to school and working out to get to you
physically as well!

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

3 - 60-minute professionally led yoga class
- 50-minute (4.5mi) run
- 60-minute (5mi) run
- 35- minute (3mi) run
- 90-minute professionally led hot yoga class

Comments on Activity:
This week I felt a lot better after getting consistent exercise. My digestion, quality of sleep, and energy
levels were all notably improved. The only area I struggled with this week was with my emotional
health. I had a few personal issues going on as well as a few challenging shifts at my preceptorship.
Following my buddy’s feedback from week 2, I had hoped to incorporate some 4-7-8 breathing into my
weekly routine; I did not manage to include a single breathing practice this week, and looking back I
think it could’ve really helped ground me and help me deal with the emotions I was experiencing. Next
week I would like to commit to including at least three 4-7-8 breathing sessions to see if this helps with
my emotional health.

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

I’m so sorry to hear that you’re going through some things right now! I’m sorry you didn’t have time to
incorporate any breathing in, but I also understand that it can be hard to fit even small things in when
you are so busy and stressed. Using some 4,7,8 breathing for next week might help, I hope! Maybe to
make it easier to fit in with your schedule, you could do it before and/or after your runs and yoga
sessions? You seem to be good at fitting those in, which is so awesome! Maybe if you made the
breathing just a part of those workouts it would be easier to fit in regularly? Also, I know we are so busy
right now, but don’t be afraid to say no to something whether that be an outing, dinner or even a more
intense workout if it means you’ll have time to decompress and take care of your emotional/mental
health too. Sometimes I think we feel like we need permission to take breaks from things. But no matter
how important things are, remember that the most important thing is YOU and your inner self. It needs
the most care and nurturing. There is no shame and, in fact, there is strength in taking time to care for
that. <3

M O’C Fall 2018

Week Description of intervention implemented this week (include frequency/length of time):
4 - 1hr 45min (9.15mi) run
- 45min (4mi) run
- One 4-7-8 breathing session

Comments on Activity:
This week I did not do very well at prioritizing my self-care goals. I worked 4 nights in a row (3 for
preceptorship, 1 for shadowing experience) and when I got home from these I was busy studying for the
first 473 exam. Because of this, I felt very busy and did not make time for exercise. I did try one session
of the 4-7-8 breathing after one of my shifts. I thought this helped calm my mind for ~20 minutes but
soon felt stressed again. I would like to try implementing more of these sessions in following weeks to
see if I observe more benefits following successive implementation.

Once I made it to my Friday and Saturday this week I felt exhausted; I ended up sleeping 10 hours one
night and 14 hours the next. In some way this is a bit of self-care because I was sleep deprived, but it
also caused me to disregard other elements of my health (physical activity, nutrition, mental clarity). I
am looking forward to getting back to my normal sleep schedule now that preceptorship is over, and
hope to be more consistent in my self-care practices!

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

I hope that next week goes better! This week sounds like it was really rough for you, especially sleep-
wise. I’m glad you caught up on sleep but am sorry that you were behind to begin with! Not every week
can be a perfect week to meet our self-care goals. There are weeks when we let it go, but I think you
including a couple runs in (10 miles? You are amazing!) and the fact that you tried a 4,7,8 breathing is
awesome! Those still count even if they are not as much as you usually do. I like your idea of trying
4,7,8 breathing more in the next weeks to see if it helps, but don’t be afraid to try something different if
that type of breathing does not work for you in the way that you want. Overall, good job including some
things into your schedule this week and hopefully next week will be more relaxing.

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

5 - 2hr (10mi) run
- 1hr professionally led yoga class
- 1hr (5mi) run
- 30min weightlifting
- 1hr (6mi) run
- 45min (4mi) run
- Three sessions of 4-7-8 breathing

Comments on Activity:
I felt like I performed strongly in terms of myself care activities this week.
As far as my self-care goal activities went this week, I felt like I performed strongly. I incorporated lots
of exercise, ate healthily, and got a decent amount of sleep. I’m still having a difficult time adjusting
back to my normal sleep schedule after working nights the last 5 weeks. I tend to get in bed around
10pm, but can’t fall asleep until sometime after midnight. Then, even if I get 8 hours of sleep, I wake up
with bloodshot, puffy eyes that just feel really heavy. I tried out 4-7-8 breathing a few times this week to
see if it could help me settle my mind and fall asleep. The first two nights I didn’t notice much of a
difference, but the third night I implemented it I was able to fall asleep relatively quick! I hope to try

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 this again in week 6 and see if I see similar results.
Buddy Check-In Comments: (Note Key Comments from Conversation)

Wow, Allie! You got so much exercise in this week; that is amazing! I am glad that you are feeling
more like your normal self now. Hopefully consistently working on going to sleep at a reasonable time
and using 4-7-8 breathing if that keeps working will help you get back to normal with your sleep! A
good idea to try for the eyes is if you can find a little sachet with lavender in it. You heat it up in the
microwave for a bit and then lay it over your eyes. It feels really good! That plus the freezer spoon trick
might kick it. Keep it up for next week!

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

6 - 1hr 30 min (8.5mi) run
- 1hr 15 min (6.75mi) run
- 30 min (3mi) run
- 1hr 10 min (6mi) run
- 50 min (5mi) run
- 30-minute weightlifting
- Three session of 4-7-8 breathing
Comments on Activity:

This week was incredibly busy. The biggest challenge I faced this week was staying motivated in my
studies; spring break was only a week away and it made me feel really antsy! I definitely channeled
some of this energy into exercise, as you can see by what I have listed above. Exercise allowed me to
burn off my extra energy so that I could sit still and study/do homework without feeling impatient. I also
tried some 4-7-8 breathing to help focus on my mind. My thoughts were a bit all over the place this
week which added to my difficulty concentrating. The few times I incorporated 4-7-8 breathing I
noticed a sense of calmness and clarity following the session. I didn’t necessarily acknowledge this in
the moment, but reflecting back on this I can see what a difference it had and recognize the benefit I can
get from continuing to incorporate 4-7-8 breathing in my weekly routine.

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

Wow! You exercised a lot this week, but it seems that this is beneficial. Not only is running healthy
exercise, but it seems to be a good coping technique and anxiety reliever for you. I’m so glad that you
found an activity that is double productive for you! I am also glad that you incorporated 4,7,8 breathing
into your schedule to try something new. Definitely don’t force it if you feel that it is not working, but it
seems that it something that can help you, even subconsciously. Luckily, it is fast to do too and can be
done really anywhere. Hopefully you can continue to keep running and 4,7,8 breathing in your schedule
in the coming weeks!

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

7 - 1hr walk through Antelope Canyon
- 40min walk out and back to Horseshoe Bend
- 5.4mi strenuous hike in Zion National Park

Comments on Activity:
This week was spring break, and even though we were not in class I continued my self-care activities
since they are something I want to make a part of my lifestyle in the long run (even after graduation!).

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 Spending so much time outdoors and relaxing with friends over break had a huge impact on my
wellbeing. Even though I wasn’t exercising as much as usual, I felt a lot better than I have in quite some
time. I was enjoying myself so much this week that I completely forgot to incorporate some 4-7-8
breathing. Reflecting back on this week, some things I want to take out of it are 1) to try and get outside
more and 2) to remember to do 4-7-8 breathing!

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

I am so glad that you had a good Spring Break, Allie! I am also glad that your goal is to carry self-care
activities into your life even after nursing school is over. I think self-care is something that is so
important, but also very often overlooked by most people. They forget that it is ok and, in fact,
necessary to take time for themselves. I think it’s ok that you forgot to have your 4,7,8 breathing in too.
They say it is really the most effective when you use it as a routine, but a week without it, especially if
you felt that you did not need it, is probably fine. There are so many different ways to take care of
ourselves and be healthy that it can be hard to remember or find time for all of them. What is important
is finding what works for you. Overall, I hope you are able to carry your feelings of feeling better with
you because you are amazing and deserve to feel that way all of the time, especially with the chaos
going on recently!

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

8 - 1hr 45min (10mi) run
- 1hr (6mi) run
- 20-minute weightlifting
- 1hr walk up Tumamoc hill
- 1hr 15min (7.5mi) run on Rillito river path
- Two 10-minute mindfulness meditations
- Three 4-7-8 breathing session

Comments on Activity: This week I was able to successfully incorporate exercise, breathing, and
mindfulness meditation using a new app I discovered. One benefit of the COVID-19 impact is that
Apple is providing free downloads of self-care apps; although this is the last week for my self-care
journal, I am looking forward to exploring these resources in the weeks to come. That aside, this week
went really smoothly. I felt healthy both physically and mentally, and finally feel like I am settling into
a bit of a routine with my self-care habits.

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?

While these activities did not significantly alter my normal routine, they helped me identify the impact
they have on my wellbeing. These activities taught me that I really need to prioritize exercise and some
form of mindfulness into my week to feel grounded and healthy. I also noticed that when I exercise, I
tend to make healthier food choices as well.

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

The implementation of a mindfulness activity during my week is something new I introduced during
this intervention. Furthermore, prior to this assignment I exercised fairly consistently, but now I’ve
noticed myself planning specific times in my day to exercise.

Will you do anything differently now? Please explain.

After recognizing the benefit these self-care activities have on my health, I decided to purchase a journal
in which I can log & reflect on my activities, thoughts, and feelings every week. I may not be as
structured in my reflections as I was with this assignment, but I think having a place to actually see what
I am doing for my wellbeing with help me maintain a balanced lifestyle in the long run.

Comments/suggestions: I have no suggestions! I think this is a great activity to have students implement
during their fourth semester in the BSN program.

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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