NURS 478 Self Care Journal

Your Name: Lindsay Weigel Your Buddy: Kyra Barstad

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 my intervention was to sleep at least 7 hours per night each night.

Comments on Activity:
I really liked this intervention and I could recognize the positive impact it had on my energy throughout
the day. Especially during preceptorship right now, my shifts start at 0500 so it can be hard for me to get
that much sleep the night before a shift. This helped me to be more mindful and intentional with my
nighttime routine and planning to make sure I allow myself to get enough sleep.
Week Description of intervention implemented this week (include frequency/length of time):
2 This week my intervention was to spend at least 2 hours in nature.

Comments on Activity:
I went on two separate walks this week, each one about an hour and half. The weather was a little cold,
but it was so nice to be out and about in the fresh air. I just walk around my neighborhood but there is so
much beauty to appreciate! I’m obsessed with Tucson’s mountain views and they will never get old to
me, and I found myself just gazing at the mountains as I went on my walks. It was also a nice distraction
to clear my head after I didn’t do very well on the first public health exam.

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

Hi Lindsay, I loved going on these walks with you! I’m glad you were able to use this as a way to
process your experience with the first exam. There really is beauty all around us here!

M O’C Fall 2018

Week Description of intervention implemented this week (include frequency/length of time):
3 This week I practiced mindful meditation for 10 minutes each day.

Comments on Activity:
This intervention I enjoyed more than I thought I would, but I probably wouldn’t choose it again. I’m
not very into meditation but I wanted to give it a try. It was almost hard to do it for the full 10 minutes
every day but I did it. I struggled with keeping focus and not letting my mind wander during the
meditation because I am very easily distracted. I was proud of myself that I was able to finish it though!
And I definitely felt relaxed after each session, but I prefer to find relaxation through other methods.
Buddy Check-In Comments: (Note Key Comments from Conversation)
I think it’s great that you tried something you were unsure about! I think mindful meditation can be
super helpful but it definitely isn’t for everyone, and it’s important to practice self-care that is the most
beneficial for you.

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

4 This week I got at least 7 hours of sleep per night each night.

Comments on Activity:
I love sleeping so this is a really good self-care intervention for me to practice. I thought it would also
be appropriate to implement again during the first week of my public health clinical rotation. I was a lot
more well rested throughout my days and it helped me feel structured with setting a goal bedtime each
night. I was also taking less naps throughout the day which is something I do very commonly.
Buddy Check-In Comments: (Note Key Comments from Conversation)
It’s good to hear this intervention is working so well for you! It sounds like you have recognized
benefits in several different areas of your life and that’s super important!

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

5 This week I spent at least 2 hours in nature.

Comments on Activity:
Spring break was the best time to implement this intervention! I didn’t have to work most of the week
which was great and the weather was beautiful! I laid out at the pool two days for about an hour, I went
on a hike with my family, and went for an outdoor run on two other days. My sister got married this
week, so it was so nice to be able to spend time in nature to escape the stress of all the wedding
craziness. It also just makes me feel refreshed to spend time outside in the sun, so I’m glad I was able to
force myself to do that so much this week.
Buddy Check-In Comments: (Note Key Comments from Conversation)
How exciting about the wedding! It was so beautiful out and it sounds like it was a perfect time for you
and your family to get some nature therapy! I hope it helped de-stress the bride as well as the rest of you
all.

M O’C Fall 2018

Week Description of intervention implemented this week (include frequency/length of time):
6 This week I performed intense exercise for at least 60 minutes.

Comments on Activity:
This week we started quarantine! That wasn’t super exciting, but I was able to go to a park by my house
3 times this week to run 1-2 miles and do about 30 minutes of high-intensity strength training directly
after. It was about an hour each day and I felt great! I went with my roommates around an hour before
sunset and the weather has been beautiful at that time of day. And we get front row seats to the beautiful
sunsets which is my favorite part! Exercising has been great especially after being cooped up inside all
day every day and having to practice social distancing. It feels even better to get outside and get my
body moving after a long day on the couch!
Buddy Check-In Comments: (Note Key Comments from Conversation)
I think it’s awesome you’ve been able to keep motivated during this time! It can be really hard to try to
find the energy. I agree that it feels even better right now to be able to get out and moving so we aren’t
stuck inside all day!

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

7 This week I performed intense exercise for at least 60 minutes.

Comments on Activity:
Since we’re still stuck in quarantine with the stay-at home order, it has been really hard to motivate
myself to exercise! Even though I know I always feel much better and energized when I do, it is much
easier to be lazy right now. But I forced myself to be productive and I have been doing 30-40 minute
HIIT workouts from YouTube. I did this for 4 days out of the week this week and really enjoyed it. I
can do it from my living room and these workouts don’t require any equipment and you can follow
along with the instructor. The videos I watch are from a fitness influencer I follow on Instagram and her
workouts are perfect for the level of intensity I wanted.
Buddy Check-In Comments: (Note Key Comments from Conversation)
I enjoyed watching you do these workouts in our living room! In all seriousness though, it’s great that
you’re finding alternative workout methods while our gym is closed right now. I know it helps motivate
me when I can do things easily from home.

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

8 This week I spent at least 2 hours in nature.

Comments on Activity:
Still in quarantine this week, so getting outside is such a treat! This week I went up to Mt. Lemmon to
do a hike and I also walked Sabino Canyon with a friend at the end of the week. Mt. Lemmon had
beautiful weather and it was really fun to drive up with my quarantine buddies (roommates) and hike
with them in a different setting than the desert. My trip to Sabino Canyon ended with my friend and I
getting terribly caught in the rain but we made it out and still had a fun time doing it!

M O’C Fall 2018

 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 all taught me that self-care really is a choice. It can be so beneficial to add a specific
plan and structure into my normal routine and switch things up. I learned I should be open to trying new
things, even if I end up not loving them! Putting myself outside of my comfort zone can be difficult for
myself so challenging myself in that way gives me personal insight. I also learned that I’m kind of lazy,
and that’s okay! I should be proud of myself when I push and motivate myself to be productive and try
new things, but also not beat myself up if I don’t get everything done that I had hoped to. It’s beneficial
to make a plan, but I also have to be flexible with it!

Have you noticed any changes in your life since you began this intervention?
I have noticed that I am sleeping much better for one thing! My sleep habits are much more regular now
and I am less tired throughout the day, especially in the afternoon which is when I usually feel like
having a nap. I also noticed that when I spend more time outside and in the sun, it does wonders for my
skin, which is super beneficial for my self-image and mental happiness.

Will you do anything differently now? Please explain.

Now I’m going to keep trying to structure my sleeping patterns the way I have been with a minimum of
7 hours per night each night while still trying to keep in under 9 hours so I’m not sleeping too much.
I’m also going to try to make it a goal to spend at least 30 minutes outside every day, which I know I
probably won’t be able to meet perfectly, but this will at least get me outside a majority of the time.
Combined with this I’m going to try to keep a pattern of exercising at least 3-4 times a week just
because it’s good for me and makes me feel good!

Comments/suggestions:

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.
M O’C Fall 2018
 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