NURS 478 Self Care Journal

Your Name: Carolina Medina Your Buddy: Alanna Leung

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 - This week I began listening to a new playlist of guided meditations on Apple Music Wellbeing.
Each meditation is about 15-20 minutes long and I listened to different meditations each night. It
helped me clear my mind and focus on relaxing to get a good night sleep of 7 hours or more
each night.
Comments on Activity:
- After the first week I feel more refreshed and energized due to an increase in hours of sleep per
night.

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

2 - This week I used some of the techniques from the guided meditation that worked best for me and
I was able to fall asleep faster and stay asleep longer. This helped me meet my goal of getting
more than 7 hours of sleep on most nights.

Comments on Activity:
- This week was a busier than usual week for me with work, school, and family that I was not able
to go to bed early enough to get adequate hours of sleep. I did feel tired on some of the days but
I did notice a change in my productivity and I did not feel as exhausted as I usually do.

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

- Alanna worked out three times this week despite her busy schedule with preceptorship and
school. Her workout this week consisted of working out her back, triceps, biceps, shoulders, and
legs. Exercising is not only doing good for her health, it is also benefiting her sleep since she is
very tired by the end of the day.

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

3 - This week preceptorship was more stressful than usual due to having a heavy patient load that
requires specialized care. Due to the complexity of the patients it was more total care for the
nurse and my body felt sore and exhausted by the end of the day. Despite this, I was mindful of
the progress I’ve made and went to bed early enough on the three preceptorship days and got at

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 least 7 hours of sleep and it did help my energy level throughout the day.
Comments on Activity:
- I am adjusting my night time routine so that I can get to bed as soon as possible when I get home
from preceptorship. I try to eat a small dinner either at work or as soon as I get home, shower,
and get to bed. I had no trouble falling asleep because my body was tired and I was allowing
myself to relax.
Buddy Check-In Comments: (Note Key Comments from Conversation)
- Alanna is being consistent with going to the gym and lifting weights. She expressed feeling
more energized due to having a relaxing weekend of doing nothing but sleeping to recover.

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

4 - This week was better than the last and I was able to get more than 7 hours of sleep at least 5
days. By adjusting my routine I have noticed an improvement in the quality of sleep and how I
feel the next day.

Comments on Activity:
- I have been reflecting on last semester where self-care was constantly mentioned yet we never
had time to actually focus on ourself. This semester has been so much better for me mentally and
physically just by being able to get enough sleep throughout the night.

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

- Alanna added a new workout to her routine this week, which was high-intensity yoga. Although
the class was intense she felt a relief in level of stress and more relaxed after. With the increase
in energy levels she has been able to put that energy back into taking care of her home by doing
chores.

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

5 - This week my sister and I added a new member to the family, his name is Buzz and he is a
miniature dachshund. Since he is only 2 months old he spends most of his day napping which
has benefitted me because I am able to snuggle next to him and take 1 hour naps. I slept more
than 7 hours 5 days this week.
Comments on Activity:
- I feel the effects of getting more sleep and I feel well rested when my alarm goes off in the
morning. I use to have a difficult time waking up once my alarm went off and would constantly
doze back to sleep. Now when I hear my alarm I don’t hesitate to get up and get my day started.

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

- Alanna had a busier week this time therefore she only went to work out 2 days this week. I’m
glad she still made time for self-care and adjusted the number of days to prioritize the work she
had to do.

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

6 - This week has been a little tougher with the puppy and now that he is trying to gett accustomed
to his new home and develop a routine. He wakes up throughout the night but I am able to get
him back to sleep within 15 minutes. I was still able to get more than 7 hours of sleep 4 days this
week.

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 Comments on Activity:
- I love my puppy and his cuddles and he takes my stress away. There is no better feeling than
having him balled up next to me and feel his warm little body against my leg.

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

- Alanna was back on schedule this week and accomplished 3 days of workouts. The yoga class
she did this week included meditation which left her feeling very relaxed.

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

7 - This week I accidentally scheduled a lash client early in the morning on one of the days and I
had gone to a late dinner with my husband the night before. I noticed how sluggish this made me
the next day and impacted the following night of sleep due to being behind on my sleep. I was
able to sleep more than 7 hours 4 days this week.
Comments on Activity:
- I had not stayed out and had to wake up early the next day in a long time and I could tell the
difference in how I feel when I don’t get enough rest.

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

- Alanna did her 3 workouts this week and tried a Zumba class to change things up. The class left
her feeling full of energy and by the end of the day her body felt relaxed. Her motivation to keep
going to the gym is increasing weekly.

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

8 - This week I felt like I needed a refresher on my meditations so I listened to a 15 minute
meditation each night and incorporated my diffuser which had essential oils to help me sleep
better. I was able to sleep more than 7 hours 6 days this week.

Comments on Activity:
- I found these interventions very helpful and it is something I will incorporate to my routine on a
daily basis.

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 that it is possible to get more than 7 hours of sleep on most days by
switching up my routine and using evidence based interventions. Meditations has not only
improved my sleep but it has also improved my mentation. I look forward to more self-care
activities in the future.

Have you noticed any changes in your life since you began this intervention?
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 - I have noticed that I am less stressed and much less exhausted than I usually am. I am not as
irritated or moody, and I have more energy to catch up with my friends and family. Now I am
able to fall asleep faster without having to take melatonin gummies. I am in a much more
positive mindset than I was before and will continue to invest in my mental health.

Will you do anything differently now? Please explain.

- Now I will make sure I get enough rest and sleep no matter what may be in the way of that. I
will put myself first and this will start by taking care of my body and listen to it when I need a
break.

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

Agree Disagree
5 4 3 2 1

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