NURS 478 Self Care Journal

Your Name: Meera Govin Your Buddy: Hailey Kivinski

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 1 Description of intervention implemented this week (include frequency/length of time):
9/19 Sleep at least 7 hours per night before and after a work or school day. This was my
second to last week of preceptorship and I got very good at going to bed early.

Comments on Activity:
I try to get 8 hours of sleep every night regardless of what I have to do the next day
but it doesn’t always happen. I saw that it was on this journal as a self-care activity so
I made a point to go to sleep by 10pm on nights before I had clinical (wake up at 6). I
usually read before bed and don’t fall asleep right away so I chose 10 as a good time
because it gave me an extra hour to account for those things. I’m not a morning
person so it didn’t feel any different when I woke up, but I did realize the difference it
made during the day. I felt more energized throughout the day and had a more
productive start.

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

Getting a full 8 hours of sleep always makes me feel so much more refreshed in the
morning. I am glad you were able to prioritize your sleep this week especially now
that you are doing your long clinical hours. It is so important to be fully rested in
order to provide adequate care to your patients!
Week 2 Description of intervention implemented this week (include frequency/length of time):
9/26 Spend up to 2 hrs in Nature or longer per week. I went to Mt Lemmon with a few
friends on Saturday and just spent the day walking around Summerhaven, took the ski
lift up, and sat on the grass.

Comments on Activity:
I had a really relaxing time on Saturday. It was a spontaneous decision but it ended up
being a really good one. It also was the start of Oktoberfest and there was traditional
live music, dancing, and delicious food. My friends and I brought a blanket and laid it
out on the hill by the ski lift. We got our food and just sat in the grass for a while
enjoying the music and people watching. The weather was amazing, it felt like fall
and it started to drizzle lightly right before we left. I was able to tune out of school
and work for a while which was very enjoyable. I definitely want to do it again
sometime soon before it gets too snowy and cold.

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

Spending time in nature is so valuable and can be so relaxing and stress relieving
amongst our busy lives. Being in school sometimes makes it hard to prioritize mental
health and being present with yourself in nature. Setting time aside for yourself to
have fun and immerse yourself in nature is such a good way to encourage mental
stability and reduce burn out. as a nurse, it is very important to make sure to set time
aside and get out into nature and enjoy. spending time with friends and enjoying the
time outside in Summer Haven sounds so amazing and enjoyable, especially when it’s
a spontaneous decision!

Week 3 Description of intervention implemented this week (include frequency/length of time):

10/3 Practice mindfulness meditation for at least 10 minutes everyday

Comments on Activity:
This week I tried using the headspace app as a guided meditation tool. The sessions
had a different theme depending on the time of day so I was able to try a few different
options. The first one I did was a sleep meditation before bed on Monday. It was all
about relaxing the different parts of your body one at a time. I felt like that particular
one did help me fall asleep faster than normal. The next few days I tried morning
meditations before class and clinical. These helped me feel more centered and in the
present moment which carried with me through the day. I always saw meditation as
something I would need to wake up earlier and make time for but it really was a
minimal effort task that calmed my mind through the day.
 Buddy Check-In Comments: (Note Key Comments from Conversation)
Meditation is something that I always like to resort to when I am feeling extra stressed
throughout the day. This project has given me many different tools, tips, and tricks to
successfully meditate on a daily basis. One thing that I like to incorporate is using a
five minute journal that I bought a couple of months ago. This allows me to really lay
out the meditation so it is structured and organized. I agree that this task requires very
minimal effort, yet it is effective and really has a positive impact on the rest of the
day.

Week 4 Description of intervention implemented this week (include frequency/length of time):

10/10 This week I went to 2 spin and stretch classes. It consisted of 30 minutes of spin class
followed by 30 minutes of yoga and stretching.

Comments on Activity:
This was my first ever spin class and I actually enjoyed it more than I thought I
would. I convinced my friend to come with me so it doubled as a social activity which
probably made it more enjoyable. I’m not a big gym person, and count walking
around campus as part of my daily exercise so I was out of my comfort zone this
week. I’m glad I did it and actually looked forward to the second class after
completing the first one. The place I went had a sale so I was able to take 2 classes for
the price of 1. I don’t know for sure that I would consider a membership but it made
me want to look into other exercise classes such as zumba or yoga.

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

I'm so glad you were able to take time out of your busy schedule to have fun and
exercise in a motivational and engaging way. I just recently started going to spin
classes because of this project as well. It is such a motivational work out that really
Allows yourself to be present in what you’re doing. During my spin class, all the
lights were off so you were able to focus on yourself while listening to the instructor
calling out the next exercise. Also, bringing friends is always a great way to double a
workout as a social activity

Week 5 Description of intervention implemented this week (include frequency/length of time):

10/17 Spent 2+ hours in nature.

Comments on Activity: This weekend I went to an outdoor music festival and had an
 amazing and really long day. I wasn’t outside with the intention of enjoying nature,
but it was an added bonus when listening to all my favorite artists. I got to sit in the
grass for a long time and talk to different people who all had this shared interest. It
made me feel nostalgic and really happy.

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

Outdoor music festivals are always a great way to spend time in nature. I love that you
were able to spend time with your friends while taking in the beauty that Arizona has
to offer. I often think we forget about all of the community events and Activities that
the city of Tucson offers, being so busy with school. I will definitely have to look into
when the next outdoor music festival is!

Week 6 Description of intervention implemented this week (include frequency/length of time):

10/24 Sleep at least 7 hours per night before and after a work or school day

Comments on Activity:
This week was a busy one because I had to meet a deadline for my thesis and tried to
get ahead on some work so I could enjoy my halloween weekend. I made an effort to
go to bed by 11pm so I could wake up by 7am and get an early and productive start to
the day. I was consistent with it for 4 out of 7 days of the week and felt the effects of
it during the week. I felt more rested, and as a result was more productive. Because of
it, I also had extra time to read and paint this week which was really enjoyable for me.

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

I definitely relate that this week was packed with tasks and it was hard to balance the
social aspects of halloween with work, school and all other priorities. Often times,
sleep gets very low on the list when I am stressed out with many things coming up at
once. I am glad you were able to prioritize this week and have even more time to
engage in enjoyable activities on top of all of your priorities. Getting adequate sleep at
night often makes me so much more productive the following day, allowing for more
things to be completed in the following day. It also reduces the stress and I wake up
feeling more refreshed!
Week 7 Description of intervention implemented this week (include frequency/length of time):
10/31 Practice mindfulness meditation for at least 10 minutes everyday.

Comments on Activity:
Similar to a few weeks ago, I practiced mindfulness meditation again this week. I also
added in my own intervention of journaling before my meditation. I set my intentions
for the day so I had something to come back to during the session. I also did gratitude
journaling after the meditation to help put me in a positive mood. Journaling was a
nice addition and I think I’m going to add that into my morning meditation routine.

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

I’m glad you were able to set time aside this week to practice mindfulness meditation.
I just got into a new podcast that helps guide through different exercises of
meditation. You can find these podcasts on YouTube or Spotify and I highly
recommend looking them up. I’m glad you were put into a positive mood after
journaling. I found journaling to be one of the most valuable parts of my day in order
to set intentions for a good day!

Week 8 Description of intervention implemented this week (include frequency/length of time):

11/7 Went to 2 professionally led yoga classes.

Comments on Activity:
Yoga always reminds me of 2020 when school had initially become completely
virtual. I moved back home to Phoenix and every morning my mom and I would do
her yoga routine outside. Eventually my brother also joined in and it became a little
family activity we did everyday. Going to a professionally led class was very different
from the yoga I used to do all the time. Nonetheless I enjoyed the more serious nature
of the class while actually being guided through the breathing and mindfulness aspect
of it.

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

I really love that you were able to go to a couple of yoga classes during this week. I
feel like yoga is an awesome exercise to do when dealing with stressors. Practicing
mindfulness during this time allows for self reflection. I personally love grabbing a
couple friends to come with me. This allows me to feel more comfortable and
oftentimes we go get a healthy breakfast afterwards. Spending time with friends and
doing personal wellness activities together can help encourage you to practice these
 activities more often.

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 learned the importance of making selfcare a priority over the past eight weeks. I felt
all the smaller benefits such as feeling more energized, more present, and how to
enjoy the smaller things in life. I especially realized how big of an impact being in
nature has on my mental health. I think this is my favorite selfcare activity out of our
suggested options. I don’t do it as much because of the Arizona heat mainly, however
I do plan on leaving the state within a couple years and I can see myself becoming a
bigger nature person when I do.

Have you noticed any changes in your life since you began this intervention?
I think the biggest difference I’ve made is actively trying to carve out time for self-
care activities. I’ve also noticed that I can find enjoyment in smaller things such as
walking to school instead of driving or trying to bake something new. Self-care
doesn’t have to be something you allot a specific amount of time for, as long as you
are doing things that make you happy and remind you to be present in the moment.

Will you do anything differently now? Please explain.

I think I will continue to do these types of activities weekly. Once I graduate and am
working as an RN, I feel I’ll have even more time to try new things or spend time in
nature. I plan on taking advantage of that free time on my off days to do things that
are more active.

Comments/suggestions: I like the format of this assignment. It was nice to have a

buddy we can talk to every week and being urged to try all these different self-care
activities. It was very easy to complete while also being extremely beneficial to my
wellbeing.

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.

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.

Strongl Agree Neutral Disagre Strongl

y Agree e y
Disagre
e

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