NURS 478 Self Care Journal

Your Name: __Olivia Duffett_________ Your Buddy: ___Lynsee Young__________

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 This week I ran for 20 minutes on three different days for a total of 60 minutes of vigorous-intensity
exercise, and then lifted weights at my gym for about 90 minutes.
I also meditated for 10 minutes on 6/7 days this week.

Comments on Activity:
I have a regular gym schedule of usually about 6 days a week, but I’ve been wanting to incorporate
some cardio to help lower my stress levels. I definitely felt very out of breath after each run this week,
but it really helped warm up my muscles for my lift session. I used the app Headspace to do guided
mindfulness meditations.
Week Description of intervention implemented this week (include frequency/length of time):
2 This week I ran for 20 minutes on three different days, for a total of 60 minutes of vigorous-intensity
exercise and then lifted weights at my gym for 60 minutes, 90 minutes, and 60 minutes on each of these
3 days.

Comments on Activity:

I still feel very out of breath after my runs, but I am proud of the fact that I haven’t slowed to walk even
once during my runs. I hope to slowly increase my speed and build endurance during the course of this
self-care journal. I feel like it’s definitely helping to lower my stress levels already, and I’ve been
sleeping better at night!

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

Great choice in self-care! It is interesting to see how much exercise can benefit an individual and I look
forward to hearing about how each week helps improve your overall health. Make sure to not overdo

M O’C Fall 2018

 yourself with running and weightlifting, but great job keeping up your regimen.

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

3 This week I ran for 30 minutes on three different days, for a total of 90 minutes of vigorous exercise,
and then lifted weights at my gym for about 90 minutes each day after my run.

Comments on Activity:
I decided to increase my running time since I am feeling so many benefits to the workout! I got shin
splints this week, so I had to slow my pace down a little bit, and I decided to invest in new running
shoes that have more cushioning for my knees. I’m having a great time breaking them in! I found out
that the treadmills at the gym have a heart rate measuring function, so now I’m adjusting my speed and
incline to keep my heart rate in the recommended target range of about 160 bpm during exercise.
Buddy Check-In Comments: (Note Key Comments from Conversation)

Sorry to hear about your shin splints, that must be painful! Good idea on the new shoes and realizing
you might be over working yourself. Glad to hear you are adapting your exercises! Treadmills are a
great way to measure your heart rate because that can also help you understand how many calories you
could be burning as well based on your height and weight. Have you thought about purchasing a smart
watch? They are great to exercise with!

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

4 This week I ran for 30 minutes on three different days for a total of 90 minutes of vigorous-intensity
exercise, and then lifted weights at my gym for about 90 minutes on each day after my run.

Comments on Activity:
I definitely am feeling extra exhausted this week since I wake up at 0430 to get my workout in before
work, but I feel so much more energized when I take the time to run and lift beforehand. My speed is
getting faster and I’m really looking forward to the upcoming cooler weather as I might start running
outside once it cools down. My stress levels are definitely more manageable now.
Buddy Check-In Comments: (Note Key Comments from Conversation)

The cooler weather is definitely a benefit if you are trying to start working out outside. It is interesting
to hear your speed is improving and you can manage your stress more effectively. Good for you for
waking up as early as you do to get an exercise in. Great motivation!

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

5 This week I ran for 30 minutes on three different days, and then lifted weights at my gym for about 60
minutes afterwards. I also meditated for 10 minutes on every day of the week before bed.

Comments on Activity:
The progress continues! I always was jealous of people who can run 5 miles multiple times a week, but
now I’m actually starting to look forward to my morning runs! I’m really hoping that by the end of this
self-care journal, I’ve developed a permanent habit that I will carry forward into my career. I’m starting
to understand the term “runner’s high.”
I also meditated for 10 minutes each night before bed using the app Headspace, which really feels good
and helps me sleep better.
M O’C Fall 2018
 Buddy Check-In Comments: (Note Key Comments from Conversation)

I will need to check out that meditation app! That sounds extremely helpful and calming. Good for you
for reaching your goal and not needing to envy other people who exercise multiple times a week since
that is now you. I have not experienced a “runner’s high” before, but it is amazing how far you have
come already. Keep it up!

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

6 This week I ran for 30 minutes on three different days, and then lifted weights at my gym for about 90
minutes afterwards. I did a total of 90 minutes of vigorous exercise this week, plus lifting weights.

Comments on Activity:
I feel like the running is starting to really benefit my weightlifting. I’ve noticed I’ve increased the
weight on my calf exercises, and my squat form is improving. I think these benefits are likely due to the
increased strength of the hip flexors. I feel like I’m not nearly as stressed about preceptorship as I would
have been if I wasn’t running.
Buddy Check-In Comments: (Note Key Comments from Conversation)

I had no idea how much running could improve weightlifting. That is remarkably interesting. You are
doing extremely well and glad to hear how much your exercises are increasing each week, especially
having such a busy workload between school and work. Keep it up!

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

7 This week I ran for 30 minutes on three different days, and then lifted weights at my gym for about 90
minutes afterwards. I did a total of 90 minutes of vigorous exercise this week, plus lifting weights.

Comments on Activity:
My progress on speed and form continues to surprise me. I honestly look forward to starting every day
with a run and gym session, and I feel that my positivity, compassion, and energy levels have increased
greatly at work and clinical due to this intervention.

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

Olivia, you did amazing how finding a method of self-care that works best for you. It is great to hear
how much benefit you have noticed from it and how excited you are to continue this into your career.
Vigorous-intensity exercises have so many positive research findings and it is neat to be able to hear
how it has affected you. Great job and keep up the good work.

M O’C Fall 2018

Week Description of intervention implemented this week (include frequency/length of time):
8 This week I ran for 30 minutes on three different days, and then lifted weights at my gym for about 90
minutes afterwards. I did a total of 90 minutes of vigorous exercise this week, plus lifting weights.

Comments on Activity:
I woke up sad at the beginning of the week when I realized that it was the end of the self-care journal –
until I remembered that the self-care doesn’t have to stop with the assignment! I’m so thankful for this
project for helping me develop a long-term sustainable habit of self-care.

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 value of a health self-care habit and
how achievable new habits are with a little discipline, commitment,
and accountability.

Have you noticed any changes in your life since you began this intervention?
Yes, I’ve noticed my stress levels are more under control and my resting heart rate has decreased.

Will you do anything differently now? Please explain.

Yes, I will continue to run and include cardio in my workouts. I think it’s really important for my
mental health to sweat every day.

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