NURS 478 Self Care Journal

Your Name: Samaria Gregorio Your Buddy: Alyssa Benefield

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 During the first week I chose to go on bike rides for about 40 minutes for four days during the week. I
went out riding on Monday, Wednesday, Friday, and Sunday. I gave myself time in between the days
because I hadn’t ridden a bike in a while.

Comments on Activity: I really enjoyed just slowly riding around through my neighborhood while
listening to music. It was very calming and peaceful through the neighborhood. When I went out by the
street it was a lot noisier, less calming, and a little scary because of all of the cars. Overall, it was a good
experience during all 4 days. The Sunday I was a lot more tired during the ride because I wasn’t used to
it and had done 3 days of riding prior.

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

2 This week I went on four more bike rides for about the same amount of time. I stayed in the
neighborhoods and residential areas this time to avoid a lot of traffic and possibly getting hit by a car.

Comments on Activity:
By the 3rd ride this week I wasn’t as tired after the ride. It was still peaceful and calming. The weather
was nice this week which made the rides even better.

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

Alyssa is doing her meal prep and her workouts. I think it is a bit intense and told her to make sure she
is giving herself time to relax and recover. She says she is enjoying it even though it is tough and she
feels better every day that she does it and it gets easier each day.

M O’C Fall 2018

Week Description of intervention implemented this week (include frequency/length of time):
3 During this week I continued to ride my bike around the neighborhoods. I ventured out this time and
rode straight down Silverbell Rd. towards Marana. I rode on the same days as before for about the same
amount of time.

Comments on Activity: It was a nice quiet ride with little to no traffic. It was a little windy during one
of the rides and I was worried my headphones were going to fall out.

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

This week Alyssa was still meal prepping and working out. She did a double workout during one of the
days because she wanted to make up for a missed day and I told her it was okay to miss a day and have
time to relax and rest.

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

4 I continued riding my bike this week. I started using my headphones that have a cord because I didn’t
want my air pods to fall out during the ride. I continued riding for 40 minutes on the same days as
before.

Comments on Activity:
This ride was nice like the others but, I’ve pretty much ridden through all the areas I’m familiar with
that are close to me and am getting bored of the scenery. Next week I’ll explore some more and try and
find another nice area to ride in.

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

Alyssa added to her workout and says that it’s been hard to do it because she’s not used to it. She said
that lifting is easier for her than doing cardio.

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

5 This week I rode for an hour each day on the same days as before. The extra 20 minutes per ride wasn’t
bad and I’ll probably stick with doing an hour per ride for the rest of the 8 week period.

Comments on Activity:
I’m enjoying the rides more each week because they are less tiring and even more relaxing. I feel like
my mind is so clear when I’m riding my bike.

M O’C Fall 2018

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

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

6 I continued riding my bike on Monday, Wednesday, Friday, and Sunday for an hour a day.

Comments on Activity: The weather was nice this week and perfect for a bike ride. I wish I lived in a
more interesting area because I have gotten really bored of seeing the same things, but it is still nice to
be out riding and not having to worry about anything.

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

Alyssa said she took a small break during the week from her routine and I was glad because she was on
a very intense schedule. I think she needed the couple days to reset herself.

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

7 I continued riding my bike 4 days a week for an hour a day. I’ve gone more on the roads since there has
been a little bit less traffic.

Comments on Activity: It was kind of hot during my rides so it was harder to go for the full hour each
day but I felt really good after the ride despite the weather.

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

Alyssa said things are even easier now, especially the cardio since she’s kept up with it. She says she
feels proud and accomplished, which she should because I am not emotionally or physically strong
enough to stick to the diet and routine that she does.

M O’C Fall 2018

Week Description of intervention implemented this week (include frequency/length of time):
8 I continued my bike rides this week for an hour a day during the same four days.

Comments on Activity: A lot of people were out today walking, jogging, and walking their dogs. Even
with everything that is going on, people seem to be peaceful when they are outside and submerged in
nature. I feel my attitude is more positive after spending time outside every week.

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 taught me the importance of setting aside at least 15 minutes a day for yourself to relax
and that there is time in the day for self care and relaxation.

Have you noticed any changes in your life since you began this intervention?
I’ve been sleeping better since starting this intervention and have overall felt better physically and
mentally from being outside on a regular basis and having time to just have a clear mind and not be
stressed or worried about what’s going on in life.

Will you do anything differently now? Please explain.

I will make sure to set aside time every day for myself, even if it is only 15 minutes just so I can relax,
decompress, and relieve stress.

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

M O’C Fall 2018

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

M O’C Fall 2018