NURS 478 Self Care Journal

Your Name: Mariah Vasquez-Gilvin Your Buddy: Bobbi Jackson

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): 9/4 – 9/10
1 This week I completed 380 minutes of physical activity. This included attending my CrossFit gym for
240 minutes (60 minutes for four days of the week) and playing in two adult, coed soccer games which
totaled 140 minutes (70 minutes per game) of playing time. While at CrossFit, I did both strength
training (i.e., deadlifts, squats, cleans) and high-intensity conditioning (i.e., running, burpees, pullups).
During the soccer games, I walked, ran, and sprinted for 70 minutes as I played the entirety of both
games.

Comments on Activity:
Physical activity is a major part of my life. When I go a few days without doing something active, my
body and mind begin to feel the difference. I become anxious and restless when I do not do regular
physical activity. Both soccer and CrossFit give me a mental break and make me feel energized and
refreshed.

Week Description of intervention implemented this week (include frequency/length of time): 9/11 – 9/17
2 This week I completed 240 hours of physical activity. I went to my CrossFit gym 4 days out of the week
for 60 minutes each day. During each CrossFit session, I do a strength workout in the beginning and
then finish with a cardiovascular conditioning workout. This week I also went to the chiropractor where
I was adjusted and did the transcutaneous electrical nerve stimulation (TENS) on my upper back and
neck.

Comments on Activity:
I value my time for physical activity. Although regular physical activity is now a part of my weekly
routine, it can be hard to set aside time to exercise when I am feeling very busy. Even though it can feel
like a chore to get ready and go to the gym, I am always so thankful that I went to the gym afterwards. I
go to the chiropractor every 2-4 weeks. I carry stress and tension in my upper back/neck, so going for
regular adjustments and TENS treatments helps me reduce pain and release tension.

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

This week Bobbi also chose physical activity for her self-care intervention. She went to the UofA rec
center and did both weightlifting and cardiovascular exercise. Bobbi said that although she was busy,
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 she was still able to find time to exercise 4 out of 7 days of the week. Physical activity is important to
Bobbi as it makes her feel more energized and productive throughout her day.

Week Description of intervention implemented this week (include frequency/length of time): 9/18 – 9/24
3 This week my husband and I took our puppy to Mount Lemmon and hiked Box Camp Trail. We packed
our lunch and brought a blanket to have a picnic. After hiking a few miles, we laid out our blanket, ate
our lunch, and relaxed. While we laid on the blanket, we listened to the sounds of the birds, bees, and
water. It was so peaceful. In all, we spent about three hours on Mount Lemmon.

Comments on Activity:
Being able to disconnect from the world for a few hours and enjoy quiet time in nature was so
refreshing. Through this activity, I was able to integrate physical activity and connection with nature
which made me feel renewed after a busy week.

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

This week Bobbi also adhered to implementing regular physical activity. Notably, Bobbi also
incorporated exercises outdoors to enjoy the nice weather. Bobbi explained that regular physical activity
is an important way that she manages stress.

Week Description of intervention implemented this week (include frequency/length of time): 9/25 – 10/1
4 This week I completed 240 hours of physical activity. I went to my CrossFit gym 4 days out of the week
for 60 minutes each day. During each CrossFit session, I do a strength workout (i.e., squats, deadlifts,
bench press), as well as a cardiovascular conditioning workout which includes movements like running,
biking, burpees, pullups, etc.

Comments on Activity:
I am currently training for a CrossFit competition that I will be doing on November 5th. Having an
upcoming competition is keeping me accountable for going to the gym, training hard, fueling my body
with healthy foods, and hydrating.

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

This week Bobbi implemented two of the self-care interventions. She did her usual exercise at the UofA
rec center and also spent a total of 2 hours in nature since the weather was so enjoyable. Bobbi took
numerous walks outdoors to enjoy the beautiful sunny weather. Notably, she also spent time relaxing
with her family which meant a lot to her.

Week Description of intervention implemented this week (include frequency/length of time): 10/2 – 10/8
5 During the weekend on October 7th through the 10th, I took a short getaway to the beach. For most of the
day Saturday and Sunday, I laid on the beach and read an entire book (Ugly Love by Colleen Hoover). I
soaked up sunshine, enjoyed the breeze, and swam in the ocean.

Comments on Activity:
With how busy school has been lately, I have not had much time to read for pleasure. Prior to this trip, I
completed all my homework so I would be able relax during the trip. By doing this, I was able to read
for fun which I had been wanting to do for so long.

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

This week Bobbi exercised per her regular routine and spent time outdoors with her grandmother. Her
grandmother’s porch offers a beautiful view of the Catalina mountains, so Bobbi and her grandmother
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 enjoyed time sitting outside and taking in nature.

Week Description of intervention implemented this week (include frequency/length of time): 10/9 – 10/15
6 This week I completed 150 minutes of physical activity. This included attending my CrossFit gym for
60 minutes on Saturday and playing in one adult, coed soccer game on Friday which totaled 70 minutes
of playing time. While at CrossFit, I did both strength training (i.e., deadlifts, squats, cleans) and high-
intensity conditioning (i.e., running, burpees, pullups). During the soccer game, I walked, ran, and
sprinted for 70 minutes as I played the entirety of the game.

Comments on Activity:
This week was the second week of my preceptorship, so I completed much less physical activity than I
am used to. I was adjusting to working three 12-hour shifts and had much less energy. Thankfully, I still
managed to exercise some this week. I noticed that in busier days/weeks it is harder to prioritize time for
self-care activities.

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

Bobbi noted that this week was very busy for her as she was working on her honors thesis. She still
managed to adhere to her regular exercise routine by going to the UofA rec center for strength and
cardiovascular training. Bobbi says that she intends to keep regular physical activity as a part of her
lifestyle, so it is important for her to fit it in even in busy weeks.

Week Description of intervention implemented this week (include frequency/length of time): 10/16 – 10/22
7 This week I practiced mindfulness for approximately 10 minutes every day. I did this during breakfast
in the morning or when lying in bed at night by looking up mindful meditation videos online to guide
me. I chose a quiet space, closed my eyes, and followed along with the video.

Comments on Activity:
I noticed that starting my day with a quiet, mindful moment reduced my anxiety and helped me go into
the day feeling focused. Likewise, when I completed the mindful moments at night, while lying in bed, I
focused on my breathing and tried to release all the stressors on my mind. On one instance, I actually
fell asleep during the meditation session because I was so relaxed. This helped me have deeper sleep.

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

Again, Bobbi implemented physical activity this week. She noted that she prefers to exercise in the
morning as it helps her to feel energized throughout the rest of the day.

Week Description of intervention implemented this week (include frequency/length of time): 10/23 – 10/29
8 For this last week of the self-care interventions, I slept a minimum of 7 hours the night before a work or
school day. I had my preceptorship three days this week and slept 7 hours before each of these shifts.

Comments on Activity:
This intervention was difficult for me to do. Since I needed to wake up at 0500 on my clinical days, I
needed to be asleep (not just in bed) by 2200 to get 7 hours of sleep. This is not something I regularly
do, so trying to adjust my sleep schedule was not easy. To be able to fall asleep on time, I took
melatonin.

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 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 showed me the importance of self-care interventions for my mental and physical health.
When I implemented one of the evidence-based interventions, I felt more energized and less anxious.
These activities allowed me to find some balance and time for myself amidst my hectic schedule. These
activities also showed me that some interventions may be easier to integrate than others. For example, it
was easy for me to commit to doing a certain amount of physical activity each week given that I
exercise regularly. On the other hand, it was much more difficult for me to prioritize sleeping a
minimum of 7 hours per week given that this required change to my current routine. While it can be
difficult to change one’s routine initially, when it comes to making time for self-care, the change is
worthwhile.

Have you noticed any changes in your life since you began this intervention?
The biggest change I notice in my life when I prioritize self-care activities (including physical activity,
adequate sleep, and time in nature) is reduced anxiety. Naturally, I am a very anxious person who tends
to commit to one-too-many tasks. When I neglect self-care activities, I feel mentally and physically
drained and unwell. I can honestly say that when I step back and take a few minutes to meditate/pray
and refocus, I feel better. I feel even better when I set aside a good 60 minutes to sweat and move my
body. This releases tension and helps me feel more energized.

Will you do anything differently now? Please explain.

Moving forward, I would like to prioritize getting adequate sleep as much as possible. I have done a
good job at implementing physical activity and a balanced diet into my daily routine; however, my
dedication to adequate sleep has been subpar. I have felt the positive impact that adequate sleep has, as
well as the negative impact that poor sleep has. I know how much better I feel when I get enough sleep,
yet I struggle to pull myself away from tasks to go to bed earlier. Ideally, I would like to practice getting
a minimum of 7 hours of sleep on Sunday through Thursday night.

Comments/suggestions:
None at this time.

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

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 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