NURS 478 Self Care Journal

Your Name: Annie Giang Your Buddy: Angelica Sanders

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, I completed 150 minutes of moderate-intensity exercise by going to the gym three
2/10 times this week. For the first day, I did 30 minutes of high-intensity interval training HIIT. The second
day, I had a 60-minute workout consisting of strength training and an indoor jog. The third day was
similar to the second day.

Comments on Activity:
N/A

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

2
For the second week, I completed 170 minutes of moderate-intensity exercise. I went to the gym three
2/17 times this week. The first day, I went for 45 minutes and worked out with weights and did a HIIT
routine. The second day was solely strength training. The third day, I was on the elliptical and ended
with strength training.

Comments on Activity:
N/A

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

I checked in with Angelica in regard to both mine and her self-care activities for the week of February
17th. We were both able to complete our self-care activities. Angelica mentioned that the self-care
activity is helping her mood. I also feel that the consistent exercise is helping me with my energy
throughout the day.
Week Description of intervention implemented this week (include frequency/length of time):
3
This was my first of preceptorship on night shift. I was not able to meet my goal this week of
2/24 completing 150 minutes of exercise and decided that it is more important to me to get adequate sleep
during my preceptorship. My goal from now until the end of the eight weeks is to sleep at least seven
hours after my preceptorship shifts. For the first three shifts this week, I slept as soon as I got home
around 0740. I kept waking up throughout the morning because of the light in my room. I was not able
to sleep for seven straight hours.

Comments on Activity:

For the remaining weeks, I decided to change my goal to sleeping at least 7 hours per night. I think this
will help as I transition to night shift for my preceptorship.

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

I notified Angelica that I will be changing my self-care intervention to focus on sleep. I updated her that
I was having trouble keeping up with the transition to night shift. She suggested that I block out the light
from the sun with a blanket, so it does not wake me up.

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

4
During my second week of preceptorship, I was able to adjust to the night work schedule. I taped a dark
3/2 blanket on my balcony door, which helped block out the light. I was able to get at least seven hours of
sleep during two of the three shifts I had scheduled. For the second shift of the week, I had a doctor’s
appointment at 1430, so I was only able to get six hours of sleep.

Comments on Activity:
N/A

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

During my check-in with Angelica, I updated her that I was doing better with night shift schedule. I also
let her know that I took her idea and blocked out the light coming into my room and that it helped me
sleep without waking up. I told her that I was able to get enough sleep during the nights I worked.

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

5
The week of Spring Break was challenging because I tried to switch back to sleeping at night. I also
3/9 worked early mornings, which made me very tired. Majority of the days, I only slept six hours and was
tired throughout the day. This resulted in me taking naps during the day.

Comments on Activity:
N/A
 Buddy Check-In Comments: (Note Key Comments from Conversation)

During my check-in with Angelica, she told me that she has more time to go outside and enjoy nature.
She went on a hike with her sister at Madera Canyon. It is helping improve her mood and makes her feel
less anxious. As for my update, I told her that I am trying to switch my sleeping schedule, but it is
challenging. She suggested that I try not to take naps because I won’t be tired at night.

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

6
During week 6, I was able to sleep by midnight and wake up before 1000. I was able to get eight hours
3/16 of sleep a night and eliminate my naps throughout the day.

Comments on Activity:
N/A

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

Angelica updated me that she has been able to take more walks with her dog, Buddy. She went to the
park and was able to enjoy the nature outside. This made me want to step outside more as well. I did
update her that I was able to get more than seven hours of sleep this week without day naps.

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

7
I am slowly going to bed earlier before midnight and waking up around 0800. Even though I get more
3/23 than seven hours of sleep every night, I still wake up tired.

Comments on Activity:
N/A

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

Angelica told me that nature has been helping her since she is staying at home a lot. I updated her that I
am getting more than seven hours of sleep, but still wake up tired.

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

8
Making sure I get enough sleep at night helps me keep a normal routine during quarantine. With staying
3/30 at home, it was been difficult to get out of bed and be productive. However, I was able to sleep eight to
nine hours at night and get up and start my day when I wake up.

Comments on Activity:
N/A
 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 are good interventions that are good for my mental and physical health. It has taught me
that there is enough time in a day to have self-care for yourself. I will be utilizing these interventions
when I am transitioning to be a new nurse and prevent burnout. This experience also taught me that
sleep is very important to how you function during the day.

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

For the first two weeks, I did notice that I had more energy when I was exercising regularly. I also
noticed that once you have a routine and habit of exercising every week, it is easy to pencil that into
your schedule. For the remaining weeks, I changed my intervention to getting at least seven hours of
sleep. I did notice changes during my preceptorship shifts when I got enough sleep at night.

Will you do anything differently now? Please explain.

I will continue to get at least seven hours of sleep at night because it helps me have a routine. I will try
to form this habit so that when I start a full-time job as a nurse in the future that I will not be sleep
deprived. I will also want to continue exercising weekly because I noticed it made me feel very
energetic and improved my mood.

Comments/suggestions: It was hard to remember to document in the journal weekly. It may help to
require weekly submissions so the information written is accurately recalled.

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