NURS 478 Self Care Journal

Your Name: Mary Grace DeSilva Your Buddy: _Maddy Meyer___________________

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
9/14- My choice of selfcare is exercise. I love to work out and stay active, so I chose to exercise aerobically
9/20 150 minutes a week. This week, I ran or walked Monday-Friday for 40 minutes each day. This is a total
of 180 minutes. I also lifted weights after doing cardio.
Comments on Activity:

Being inside all day due to school and work, it was important to me to get my heart rate up and go
outside, even if just for 40 minutes. I feel as if this helped me stay more productive as well.

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

2
9/21- I continued to exercise, utilizing my run and walking routine. I found it easier to wake up early this
9/27 week before NURS473, so I went for three 45-minute walks with my dog in the mornings and went to
the gym and ran on the treadmill 2 times for 30 minutes. This was a total of 195 minutes of exercise. I
did lift weights in addition to the running/walking.
Comments on Activity:

I felt very at peace walking with my dog in the morning. The weather was nice, and I felt as if it
improved my mood for the rest of the day. My dog benefited from it as well!

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

After speaking with Maddy, I feel as if we are definitely on the same page about exercise. We are both
benefiting from increasing out aerobic exercise and it is helping improve our mood and overall attitude.
She is doing her preceptorship and is on night shift, so she is more tired than usual. Therefore, making
exercise a priority has been important for her.

M O’C Fall 2018

 Week Description of intervention implemented this week (include frequency/length of time):
3
9/28- This week, I walked twice times and ran twice. I did lift weights also after I ran. My total time this
10/4 week was 160 minutes.

Comments on Activity:

My runs were shorter this week, around 18 minutes each but my walks were long and relaxing! I did
also started lifting heavier weights at the gym to challenge myself.

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

Maddy seemed tired this week from her long shifts. It was harder for her to get her exercise done. Once
she finished her exercise and spent time outside, she felt very satisfied and glad she made herself do it.
She cannot wait to be done with night shift! Overall, she is doing well.

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

4
10/5- I went for two runs and two walks, again! My run were 20 minutes and 30 minutes long. My runs were
10/11 a bit longer. My total time walking/running was 180 minutes!

Comments on Activity:

I took my dog with me again this week, on my walks. She would not be able to handle the runs, she is
too out of shape. I was tired but I made it a priority to work-out and got it done. I definitely thanked
myself afterwards! I also continued to do some weightlifting. My sister came with me to the gym so we
had a good time together.
Buddy Check-In Comments: (Note Key Comments from Conversation)

Maddy said she felt tired again this week, as she had a lot going on. Therefore, she used exercise as a
way to decompress and destress. She said that last week she had to force herself to get up and go for
walks, but this week it came more easy.

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

5
10/12 This week, I did not run as much. I walked 5 times and each walk was 30 minutes. My total time spent
- walking was 150 minutes.
10/18
M O’C Fall 2018
 Comments on Activity:

My knees started to hurt from running, so I took it easier this week and just walked. I feel as if it was
good to give my body time to rest! I did lift weights too.

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

Maddy seemed less tired this week! She finished preceptorship, which lifted weights off her shoulder
and was happy about getting able to walk at night when it was cooler! She also told me she talked to
some of her neighbors this week, which made walking more interesting. She states that she finally feels
as if she can follow a normal routine.

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

6
10/19 This week, I went on three 30 minute runs and two 45 minute walks.
-10-
25
Comments on Activity:

This week was crazy due to starting preceptorship. So, I was very tired. But I ran on my days off and
walked on the treadmill and the gym on the days I had clinical! My feet really hurt after being on them
all day at clinical and also walking after so I think next week I will walk more than run.
Buddy Check-In Comments: (Note Key Comments from Conversation)

Maddy sounded like she had a good week. She loves the change in weather, since it is much cooler
now. She did her 473 windshield survey while walking and she said this made her feel productive. We
talked about how long the days are when you have to be on zoom all day, so having her walks is
something she looks forward to.

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

7
10/26 I went out of town this week, so my schedule was a bit off. But I was able to fit in four 45-minute walks
-11/1 before I left! This would be a total of 180 minutes.

Comments on Activity:

I was very tired this week because I had clinical, I had to pack for my trip and get my walks in. This
week, the exercise felt like a chore more than anything, but I am glad I pushed myself to do them. I
have been walking on the treadmill at the gym because I find I only have time to walk at night when it
is dark out. My knees felt better though! I will run more next week.
Buddy Check-In Comments: (Note Key Comments from Conversation)

Maddy said she did not get to exercise as frequently as she would have liked to this week. Like
previous weeks, she used the time on her walks to decompress and take her mind off school. I think we
are both feeling the pressure and stress of being so close to graduation, we are both getting stressed!

M O’C Fall 2018

 Week Description of intervention implemented this week (include frequency/length of time):
8
11/2- This week I went for four 40-minute runs. This is a total of 160 minutes.
11/8

Comments on Activity:
I pushed myself this week, since my knees were feeling better. Well, they felt better in the beginning of
the week but towards the end of the week they started to hurt really badly. But I will continue run/walk
as these past 8 weeks have helped me create a routine.

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?

I have learned that exercise is so important for mental health. People always preach its benefits but it is
different when you actually experience it! I have learned the importance of making exercise a priority.

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

I have noticed a change in my mood, as I have been happier and over all more productive. I do not feel
as tired and I feel more motivated to get things done.

Will you do anything differently now? Please explain.

I will prioritize myself

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

M O’C Fall 2018
 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