NURS 478 Self Care Journal

Your Name: Emma Kampschroeder Your Buddy: Bailey Blandford

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
150min of moderate-intensity aerobic exercise: stationary bike 30min x3 days, weights 15min x2 days,
dance 45min

Comments on Activity:

I have wanted to focus on going to the gym more, and this assignment was a good opportunity for me to
do so. I like to do around 15 minutes of weights followed by cardio. One day, I spent 45 minutes
dancing along to Just Dance to get my heart rate up. It was a fun way to get some cardio in and switch it
up compared to my usual biking. After working out, I tend to feel more energized and motivated to
complete other tasks.

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

2
Mindfulness meditation 10min/day every night before bed
- Sleep meditation https://youtu.be/69o0P7s8GHE?si=jDPeseFt308x0oGa
- Mindfulness meditation https://youtu.be/ZVcQXX7fmFI?si=zLYhoG9MM8dliPtK

Comments on Activity:

Despite my desire to go to the gym more, I wanted to try some of the other self-care activities, such as
meditation. I like listening along to audio before bed as it helps me to fall asleep. When I take the time
to focus on my breath, I feel my body relax. I find that mindfulness meditation helps me to clear my
head, making falling asleep easier. Practicing mindfulness every day was a bit of a challenge but
incorporating it as part of my nighttime routine helped me to remember. I hope that over time, it will
help to reduce my stress and anxiety.

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

Emma mentioned this week that she noticed her sleep getting progressively better through the week as
she was using the meditation before bed. She also mentioned how in tune with her body she felt as she
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 meditated and how it made her relax and fall asleep faster than before she had used it.

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

3
Spending ~2 hours in nature
- 15 minute walk on campus
- 30 minute walk around apartment complex
- 1 hour on balcony at HSIB
- 1 hour on balcony at my apartment

Comments on Activity:

I frequently go on walks around my apartment complex, but I had not been going as often due to the
cold and my busy schedule. This week, I felt motivated to go on a walk around my apartment complex
as well as a short walk on campus after class. I also challenged myself to spend more time outside on
the balcony. I always think about how I want to spend more time using it, but I tend to put it off. I also
got some work done while sitting in an egg chair swing on the balcony of HSIB, which I enjoyed.

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

Emma and I both spent time outside this week and compared our experiences to each other in our check
in. We both agreed that it was just warm enough out to be outside and that even by just sitting outside
we felt more relaxed.

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

4
Mindfulness meditation 10min/day every night before bed
- Meditation app, Balance

Comments on Activity:

I found an app last week called Balance, which has a large collection of meditation exercises and
lessons that build on each other. The average audio is around 10 minutes, but some are longer. The
beginner audios focus on different meditation techniques, so you can learn which tools work best for
you. One of my favorite ways to focus on my breathing is to imagine the air coming in as blue, and
exhalation as red. Another option is to focus on the movement of your chest or stomach. A different
technique that I learned is a body scan, in which you slowly move down your body and focus on
different parts, taking notice of how each part feels. This is very relaxing and helps my body to feel
lighter.

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

Emma and I talked about her mediation techniques that she learned this week. We discussed how I had

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 learned some before but how the red and blue one was new to me and that since it helped her unwind
and relax before bed that maybe I should try it.

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

5
Mindfulness meditation 10min/day every night before bed
- Meditation app, Balance

Comments on Activity:

I have slowly been working my way through the foundation lessons in the guided meditation app. Some
days I listen to more than one, and on others I choose specific lessons that pertain to how I am feeling.
Some of these stand-alone meditation exercises focus on sleep, relaxation, or anxiety. I am finding that
meditation comes a lot more easily to me than it did when I started as I have been consistent.
Sometimes, I practice the meditation techniques that I have learned on my own without the guided
audio. When I am feeling stressed, it is nice to stop for a few minutes and utilize some of the breathing
techniques that I have learned and clear my mind. I still listen before bed as well as it helps me to fall
asleep.

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

This week Emma and I talked about some of the situations in which she used the techniques she learned.
She went on to talk about how even using a technique for a few minutes helped to calm her and center
her so she was able to continue on with what she was doing. She stated how much easier it is to
meditate now and that she continues to do it before bed every night but has started to meditate in other
times during the day.

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

6
At least 7 hours of sleep every night

Comments on Activity:

As my schoolwork was not as demanding this week, I had more time to focus on catching up on sleep.
When I am in the middle of a three-day stretch of shifts, I sometimes find it challenging to go to bed
earlier in order to feel well-rested the next morning. In the past, I have sometimes suffered from
insomnia and could not fall asleep after taking 10mg of melatonin. However, I have found that listening
to guided meditation before bed helps me to fall asleep a lot faster. Sometimes, I am asleep before the
ten-minute audio even ends. While I have a difficult time falling asleep, sleeping in comes much more
easily. It was nice to be able to sleep in after my shifts and not worry about 5am alarms.

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

Emma and I agreed this week on the difficulty of trying to wind down after shifts because of our brains
thinking about everything that happened that day or night. She shared what has been working for her
this week to try and sleep those 7 hours and get to bed as soon as she can on nights between shifts. She
says that the meditation really has helped her relax and get in a good head space for bed.

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 Week Description of intervention implemented this week (include frequency/length of time):
7
At least 7 hours of sleep every night

Comments on Activity:

Sleep became a priority for me this week as I was not feeling very well, and I knew that my body
needed to catch up on rest. I definitely got at least 7 hours of sleep a night, and also found myself
napping a lot. I was particularly reminded of the integrative nursing principle that “integrative nursing
focuses on the health and wellbeing of caregivers as well as those they serve.” While I was in between
shifts in the emergency room caring for sick patients, I took every opportunity that I could to rest and
feel better.

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

This week Emma told me she was not feeling great and had no trouble sleeping at all. While she was not
feeling good to start with, she shared that every night that she got at least 7 hours she felt a little better
in the morning. She also stated that she had been napping a lot because she did not feel well but they
were energizing naps instead of the naps that make you feel groggier.

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

8
Spending ~2 hours in nature
- 30 minute walk around apartment complex
- 2-3 hours on balcony over the week

Comments on Activity:

As the weather has gotten warmer, I have been trying to spend more time outside and enjoy spring
before it becomes too hot. I have found that I love to be on my balcony between 10am-12pm before the
sun becomes a bit too bright. My balcony faces the street, and I have a great view of the mountains and
the beautiful sunsets. I find that the sunsets in Tucson are beautiful, and I appreciate every one that I
see. Lately, the beautiful wildflowers have been blooming as well. Being inside of the hospital all day
for multiple shifts a week has limited the amount of time that I spend outside, but I do take long walks
around the TMC campus between my car and the main entrance.

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 jumped around between activities a bit after I found out that getting 150 minutes of exercise a week
was not working for me. I learned how beneficial meditation is for me as it helps me to feel more
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 relaxed and be able to fall asleep more easily. I found that setting a routine time for meditation helped
me to stay consistent, and eventually I was able to incorporate moments of mindfulness into everyday
moments. I was surprised by how integrated the self-care activities were, as practicing mindfulness
meditation helped me to fall asleep so that I could get at least 7 hours of sleep. While out in nature, I
also enjoyed taking a few minutes to meditate and practice gratitude.

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

As I have mentioned, I think the biggest change that I have noticed in my life is the improvement in my
sleep quality. In the past, it could take me hours to fall asleep, but I can fall asleep in minutes with
guided meditation. I have also been using the mindfulness and breathing techniques that I have learned
throughout my day, which I believe helps to reduce stress and improve my mood.

Will you do anything differently now? Please explain.

As I start my nursing career, I recognize the importance of incorporating self-care activities into my
daily routine as they can help me to cope during times of stress. I will make sure to spend more time
outside as well as continue practicing meditation before bed to help me fall asleep.

Comments/suggestions: N/A

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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