NURS 478 Self Care Journal

Your Name: Allie Paskitti Your Buddy: Hailey Bybee

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 to bed no later than 10:30 pm to wake up at 5:30 am before each day I had a clinical
shift. At the end of each clinical shift, I have practiced mindfulness for about 15 minutes to center
myself on the drive home. Over the weekend, I took my little cousin to the park two times for a total of
two hours.
Comments on Activity:

Sleeping for at least seven hours of sleep before and after my clinical shifts has made me much more
refreshed in the mornings and more efficient during the day. I have noticed a difference in the amount of
times I hit the snooze button when waking up as well as the amount caffeine I need throughout the day.
Practicing mindfulness is something my counselor recommended to me, so it is a technique that I know
is useful in managing my anxiety. It helps me to unwind and feel refreshed after a busy shift. Spending
two hours in nature this weekend filled my cup. It was therapeutic to do something as simple as going to
the neighborhood park because I needed to spend time outdoors.

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

2
I prepared healthy meals for the week on Sunday which took about three hours. A friend and I took a
circus silks class on Thursday from 9:00-10:30 am. I sat on my porch to do homework for a change of
scenery on Wednesday and Friday for about two hours a day.
Comments on Activity:

Meal prepping at the beginning of the week is one of the most valuable things I can do to care for
myself. It takes time to think of healthy meals, grocery shop, cook food, and portion meals for the week;
however, I notice a huge difference in my moods and energy levels when I eat home-cooked meals. This
activity has especially helped during my preceptorship because I am more focused and energized when
caring for patients. I had an amazing time stepping outside of the box on Thursday by taking a circus
silks class. I had no idea how much physical fitness it takes to perform different silks techniques, but I
definitely found out when my entire body was sore the next day! Lastly, I enjoyed sitting outside
(wrapped in a blanket) to do homework because I can get easily distracted when I sit at my desk for too
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 long.

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

Hailey and I talked about how we are meeting our self-care goals. She noted that I seemed to be in a
better headspace when I get outside more and eat healthy. I told her how much I loved the silks class
and recommended that we try it out together sometime since it was such a fun way to get active. We
also talked about some of the challenges about fitting in self-care activities during our preceptorship
because of our packed schedules. Overall, Hailey said that she hopes I keep practicing self-care by
eating healthy, exercising, and spending time in nature.

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

3
This week, I began journaling to incorporate more self-reflection and mindfulness into my weekly
routine. Through journaling, I would estimate that I spent about 10-15 minutes being mindful each day.
I also did two at-home Popsugar workouts during the week. Thursday’s workout was a thirty-minute
HIIT workout and Saturday’s was a thirty-minute lower-body sculpting and cardio workout.
Comments on Activity:

This week was busier than most, but I still tried my hardest to adhere to my self-care regimen. I found
that journaling a couple nights this week enhanced my ability too be in the present moment and relax.
My favorite workouts to do are small, high-intensity workouts that I can do in my apartment without
weight-lifting equipment. I find that I sleep better on the nights that I exercise, shower, and wind down
for bed.
Buddy Check-In Comments: (Note Key Comments from Conversation)

I called Hailey this week to talk about what I was doing for self-care since she was mostly in Surprise.
She sounded excited when I told her I was journaling because that is something that she used to do as
well. Hailey encouraged me to do guided meditations on YouTube because she has found that the
technique works well for her. I told her that I was able to get in a couple small workouts and she giggled
and said she feels bad for our downstairs neighbors.

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

4
I went home to Gilbert this week, so I was able to take my dog on a thirty-minute walk in the
neighborhood on Saturday and Sunday. My mom and I got coffee at our favorite outdoor café Sunday
morning. We stayed there for a couple hours talking before we left. I have been getting around 8-9
hours of sleep each night this week now that my preceptorship is completed.
Comments on Activity:

I enjoyed the weekend I spent at home because I always feel like these are the weekends I get to
decompress the most. I got a good amount of outside time with my mom and our dog which seems to
improve my mood a lot because I do not feel well after being cooped up indoors all day. I was able to
get 60 minutes of cardio in because my dog is an energetic little guy that will put your stamina to the
test during a “walk.” I felt more productive on schoolwork during the week because of the added hours

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

Hailey and I are both relieved to not have to work a full-time nurse’s schedule on top of school
anymore. We both took the week to catch up on school and rest and are feeling rejuvenated. I told her
about being outside and walking my dog this weekend and she told me how much that helps her mindset
when she plays with her dog Ashes at the park.

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

5
This week I took Hailey’s recommendation and found a twenty-minute guided meditation on YouTube
to follow. I tried to follow guided meditations every other night this week before I went to bed. I also
continued journaling and meal-prepping over the weekend for about two hours each.
Comments on Activity:

I found it difficult to follow the guided meditations because it felt silly to me, but the more I tried to do
them, the more value I got from the activity. I felt more relaxed before going to bed on those nights
because it made me focus on breathing and sit still. I am happy that I found the time to journal and
meal-prep this week because I know those are self-care techniques that work really well for me.
Journaling helps me process emotions and eating healthy keeps me feeling energized.
Buddy Check-In Comments: (Note Key Comments from Conversation)

Hailey recommended that I keep trying to meditate before bed if it is helping me fall asleep and told me
that it takes practice before it stops feeling silly. She told me that I am motivating her to cook healthy as
well because I appear to be “living my best life” and saving money on eating out.

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

6
On Saturday of this week, my friend Ashley and I hammocked in her backyard for two hours. My mom
and I went to the neighborhood recreation center on Wednesday and Friday. We stayed for about an
hour and a half both days and I did weightlifting exercises and ran the track for a mile each visit. Since
it is spring break, I have been sleeping about nine hours each night this week. I nannied two kids during
the weekdays for six hours a day. I took the kids to the park and we played in the backyard most days
for an hour or more.
Comments on Activity:

I feel much more clearheaded after this spring break. I absolutely adore spending time with friends,
family, and the kids I nanny. Although that might not be one of the evidence-based interventions, I feel
that these activities improve my mood the greatest. I also spent a lot of time doing various things in
nature this week which makes me feel refreshed, especially since the weather is warming up. I was able
to get quite a bit of physical exercise in this week. When I am active, I become more confident and
energized. Lastly, I have felt much less groggy since I have been able to catch up on some much-needed
sleep.
Buddy Check-In Comments: (Note Key Comments from Conversation)

Hailey and I talked all about our breaks and how much better we feel. She said that she can hear that my
tone of voice is happier since I have been with friends and family. I told her that I was motivated to
spend time outdoors and exercise with my spare time over break and she said that she has been trying to
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 do the same. Hailey said that I sound like I have been talking care of myself and noted what a difference
just a week can make when you are practicing self-care.

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

7
This week we all got a bit of an extended spring break, but I decided it was best to come back to my
apartment in Tucson in case school resumed in-person. Before I came back, my sister and I thought it
would be fun to rollerblade around the neighborhood for two hours on Monday. Since things have been
unsure lately, I have been experiencing some extra stress. To combat this, I have been practicing
mindfulness meditation for ten minutes each day before bed.
Comments on Activity:

I really enjoyed getting to spend time with my sister outside while we got a bit of physical activity. Just
committing to a couple hours of activities like this makes such an improvement in my moods because I
am getting three self-care aspects in one. I feel that since my mind has been racing before bed due to
COVID-19, I would try doing mindfulness meditation each night. I feel that it did improve my ability to
fall asleep because my mind was only able to focus on sensations from the present moment.
Buddy Check-In Comments: (Note Key Comments from Conversation)

Hailey and I talked about how things are likely going to be different from here on out due to COVID-
19. We talked about what self-care activities we are doing to decrease the added stress of our current
situation. Even though this is a difficult time, we both agreed that sticking to out self-care routines will
be critical in staying motivated to carry out school and staying healthy while social distancing.

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

8
For this last week of the self-care intervention, I had to tailor my activities to comply with the new stay-
at-home measures in place. This posed a bit of a challenge, but I continued to spend time outside since
that is still encouraged at this time. I did homework outside for a total of four hours this week. I did
three at-home Popsugar workouts that totaled 90 minutes of high-intensity physical activity. Lastly, I
continued to do 10 minutes of mindfulness meditation per night to help me fall asleep.

Comments on Activity:

I noticed myself falling asleep quicker with the mindfulness meditation because my mind is calmer.
This activity has become easier for me the more I practice which is satisfying. Getting outside really
improves my ability to focus on homework because I thrive with a change in environment. I have
always loved Popsugar workouts, and I am going to lean on them more since the gyms are closed. It will
be hard to stay active while at home for a long stretch of time, but I know how important it is to my own
self-care.

Complete Survey Below

(Once Completed submit entire document to D2L Assignment Drop box by Due date and add to Your
Portfolio.)

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 Reflection on Panopto presentation and 8-week intervention:

What did these activities teach you?

I have learned that self-care is more than taking a night to watch Netflix and take a bubble bath.
Implementing evidenced-based activities consistently over eight weeks has taught me what true self-
care feels like. I didn’t realize what a huge difference it makes to put in a little effort to incorporate self-
care into my week. Most of these activities were already a part of my routine and it was not a massive
burden to learn a few extra techniques that were previously unfamiliar to me.

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

I have noticed myself in consistently happier moods since the start of this exercise. I have been more
productive in my schoolwork because I feel better overall. Also, I appreciate how much of a difference
it makes to complete this activity with a buddy because it helps to hold each other accountable.

Will you do anything differently now? Please explain.

I will certainly make more time for self-care activities and keep practicing meditation until it becomes
natural for me. I will not let myself get too lazy to care for myself because it effects my abilities to reach
my full potential. I will also encourage others to become informed of proper self-care so that they can
benefit from tis simple life change as well.

Comments/suggestions: I would suggest adding more activities for students to pick from since there are
limitless possibilities for self-care and people may be more inclined to stick with activities that they
personally enjoy.

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

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 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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