NURS 478 Self Care Journal

Your Name: Allison Hayes Your Buddy: Amanda Shackelford

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
X 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
I chose to delay the start of my self-care journal by two weeks because I am finally out of Preceptorship
2/24 and can focus more time to myself in addition to my assignments. I exercised three days in a row for 60
minutes at least each time. The first day I did a Vinyasa flow yoga class in my room. The next day I
went to the gym and went on the elliptical and did strength bearing exercises. Finally, I went on a hike
with my buddy Amanda Shackelford.
Comments on Activity:

I felt liberated with my new extra free time. My favorite activity was the hike, because I love being in
nature. It does not feel like I am working out, and makes me feel happy and calm.

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

2
This week I lost a little bit of steam with exercising. I only managed to go to the gym one time for 60
3/2 minutes. I tried to incorporate other exercises in my daily routine like doing squats and ab workouts
throughout the day.
Comments on Activity:

I felt guilty that I did not go as much to get to the correct number of hours. But I need to remember how
it feels after I exercise and use that to motivate me in the future. I don’t want to let one bad week deter
me from making progress.

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

Amanda said she was so proud that I was starting to exercise more! She said that it can be hard to get
motivated, but the benefits afterwards are amazing. She supported the idea of doing little bursts of
squats and abs throughout the day to maintain activity.

M O’C Fall 2018

Week Description of intervention implemented this week (include frequency/length of time):
3
This week has been my best week of exercise so far! For Spring Break my family took a ski trip! I went
3/9 downhill skiing for about 4 hours a day for 5 days (~1200 minutes per week)

Comments on Activity:
I love snow skiing and participating in activities that don’t feel like “working out”. I like challenging
myself on different runs and being in nature.

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

Amanda thought my spring break was really cool and said one of the best workouts is not thinking
you’re actually getting exercise when you really are. She said it’s also so fun to be able to do fun things
with the family and that can also be really good for self-care as well.

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

4
This week was the week everything began to close on campus. I was able to go to the gym and do 45
3/16 minutes of aerobic exercise before the Campus Rec closed due to the coronavirus. I then went on a 20
minute jog around the block. I had to stop because I have asthma and did not want to hurt my lungs
because they were starting to become painful. The rest of the week I took 2 more 20-30 minute walks
around my neighborhood and the mall.
Comments on Activity:

After the rec closed, it was nice to in a way be forced to stay outside. I noticed many people were out
jogging (maintaining a safe distance) and it made me happy. We are lucky that it is springtime and that
we can have the option to be outside and enjoy the weather.
Buddy Check-In Comments: (Note Key Comments from Conversation)

Amanda also noticed the large amount of people around her neighborhood playing games, walking and
jogging! She agreed we are fortunate Arizona weather has not been too unbearable to prohibit us from
partaking in physical activity outdoors.

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

5
I have been trying to keep somewhat of an exercise routine and completed similar activities to last
3/23 week, but this week it was harder for me to stay motivated especially because I was worried about my
lungs. I went on 2, 30 jogs/walk around my neighborhood. I didn’t make it to the self-care goal exercise
time this week, but I won’t’ let that discourage me. I should be proud that I got outside and did some
exercise.
Comments on Activity:

I have been feeling very down stuck in my home that I find it hard to focus and get motivated. It is nice
being outside and I need to remember that feeling.

M O’C Fall 2018

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

Amanda felt sorry that I had been feeling down. She said it is very weird time right now and was glad I
was able to get a couple days of physical activity in this week. She agreed it is hard to maintain
something new when your daily routine has been entirely changed.

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

6
I tried to make more of an effort this week to get outside and go on a walk, so I do not stay inside my
3/30 house distracted and upset. I went on 3, 30-minute walks/jogs.

Comments on Activity:

I noticed that just being outside in nature and moving makes me feel so much calmer and less antsy. I
decided that I am going to really go all in these last couple weeks and push myself to meet my goal
because of the benefits I feel each time.
Buddy Check-In Comments: (Note Key Comments from Conversation)

Amanda agreed that it’s hard to get out and about lately, but the mental and emotional benefits are
definitely worth it!

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

7
This week I felt really proud of myself because I was so motivated. I went on 3, 45-minute jogs and
4/6 completed 2 30-minute yoga sessions. I was able to finally run 2 miles total, which I have not been able
to do since summer.
Comments on Activity:

I noticed that when I was running, I had a feeling like I could keep going for at least another mile. I ran
past my house where I was supposed to turn on my way home, just so I could keep running. I feel
especially motivated to keep up my progress. It was a nice feeling and I noticed that when I got home I
was not as anxious as I was in the past.
Buddy Check-In Comments: (Note Key Comments from Conversation)

Amanda was happy that this week seemed better than the last. Progress can definitely be one of the
biggest motivators, and she thinks it’s awesome I was continuously making progress.

M O’C Fall 2018

Week Description of intervention implemented this week (include frequency/length of time):
8
This week was similar to the exercises I have done previously. I went out on a walk/jog 4 times this
4/13 around 45 minutes each. I was able to run 2 miles total and continued to feel better. I am excited to keep
improving and that I have a goal to motivate me for future weeks.

Comments on Activity:
I felt proud of the work that I did this week. I think I am starting to get more motivated and into a habit
so I will continue with this positive momentum for the future.

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 learned that it can be really easy to push self-care to the side when life gets in the way. This experience
taught me that any work that you do for yourself is meaningful and do not let one bad week ruin
progress for other weeks. I thought the big-5 personality test was interesting. I got that I am relatively
open to new experiences, I tend to do things somewhat haphazardly, I am neither particularly social or
reserved, I consider the feelings of others and I am generally an anxious person and tend to worry about
things. This is useful for me to know, because I am so anxious it is especially important that I do
mindfulness activities.

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

I noticed that after I exercise I feel very calm and content. This is an unprecedented time we are
currently facing on top of graduating and applying for jobs. I have felt more anxious lately but getting
outside and exercising has helped decrease those feelings.

Will you do anything differently now? Please explain.

I need to continue to set time for exercise and make an effort. I need to find goals to motivate me, like
getting back to being able to run 3 miles straight through.

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.

M O’C Fall 2018

 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