NURS 478 Self Care Journal

Your Name: Connie Lee Your Buddy: Mayra Martinez

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 Engaged in two three-hour sessions of digital drawing on Tuesday and Wednesday.

Comments on Activity:

Drawing has always been a big passion of mine. I’ve never been in an art class or
made big projects, but it’s an activity I always find myself returning to, despite my
propensity for tiring of hobbies quickly. Like most other times I draw, I put on a
quick movie (which I mainly use as background noise, but there is always a non-zero
chance I abandon drawing if the movie is interesting enough) and got to work. I’ve
seen other people say they draw to release their emotions and that that usually dictates
the theme of the art, but that isn’t the case for me. I tend to zone out when I draw,
only focusing on perfecting the image in my mind, and tend to forget about any
stressful events or emotions along the way. I find that it’s a good way for me to let go
of some tension, take a step back, and refocus myself on objective priorities in my life
right now. Drawing is my favorite hobby, and I’m so glad I got to take two sessions
this week to immerse myself in it again.

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

2 time):
Engaged in a three-hour session of crocheting a bag from a pattern on Sunday.

Comments on Activity:
 This weekend (2/4), I decided to go back to my hobby of crocheting and worked on a
clementine shaped bag for about 3 hours. I usually find myself losing steam with
spaced out, small sessions when working on my craft projects, so I like to go all-out
when I have an end goal in mind (for example, when I was knitting my sweater, I
would put on a movie series and not move for about eight hours). This week, though,
I wanted to have an activity that I would be able to finish so that I could really focus
on it with the week’s journal. I enjoyed getting to block out the time to get to sit
down, relax, and put away my stresses while I worked on crocheting. It was nice
getting to revisit a hobby I put down last semester because I just didn’t have time for
it. The bag turned out exactly how I pictured it, and I ended up giving it to my sister
to use. She was so excited to see it come together, and I’m glad we connected over it!
Buddy Check-In Comments: (Note Key Comments from Conversation)
Hi Connie! I loved reading your comments on your self-care activities of digital
drawing and crocheting to unwind. I found it interesting how you mention your art is
not a personal, emotional expression but more of a focused activity that still provides
you mindfulness. What is your process on deciding what to draw or create? The fact
that you were able to create and give the clementine bag to your sister and knowing
she was excited must have made the moment more meaningful.
Week Description of intervention implemented this week (include frequency/length of
3 time):
Engaged in knitting a sweater for two three-hour sessions on Monday and Thursday.

Comments on Activity:
This week, I decided to start knitting a new sweater. I’d been waiting for a specific
type of yarn to come back into stock before I started, but I’ve been thinking of this
sweater as soon as the Self-Care activity was announced and was very excited to start.
I first saw the pattern for the sweater trending on social media, and the beginner-
friendly nature of the pattern, simplicity of the colorwork (white and blue), and
overall gorgeous outcome drew me to it. I started by casting my stitches for the back
panel. This was my first big knitting project, colorwork project, and sweater project
all in one, so I went through a lot of trial and error in starting out. However, after
some balls of tangled yarn and lots of sticky-notes, I started getting the hang of it, and
made good progress through the pattern by finishing the top of the back panel. I was
very proud of myself for learning this new skill and focusing on the project helped me
take my mind off of some of the big and small stressors in my life. I can’t wait to
continue this project as the weeks go on!
Buddy Check-In Comments: (Note Key Comments from Conversation)
 Hey Connie, it’s wonderful to hear about your experience with starting a new knitting
project. Your comments on the activity show the anticipation and enthusiasm for
starting this sweater pattern. I believe you might have shown me the pattern in lecture
before, I can’t wait to see how it turns out! I’m glad this activity was therapeutic for
you. Once you finish this project, I believe you will feel a great sense of
accomplishment!
Week Description of intervention implemented this week (include frequency/length of
4 time):
Engaged in three two-hour sessions of knitting a sweater on Monday, Tuesday, and
Sunday.

Comments on Activity:
For my self-care activity this week, I continued to work on my sweater project I
started last week. I really love how the sweater is coming together so far, and it’s so
interesting and gratifying to see how each of the stitches I put in come together to
form a bigger pattern. I had to start over on each of the shoulders twice, but I finally
got through the shoulder section, finished the top of the front section, and got to dip
my toes into the actual color-alternating body section. Getting to see my progress as I
move through each line feels amazing, and I am getting more and more excited for the
final product. It was a bit hard to read the pattern at first, as I had to factor in sizing
and switching off between the two colors, but I’m slowly getting the hang of it, which
is both exciting and motivating.
Buddy Check-In Comments: (Note Key Comments from Conversation)
Hi Connie, it seems like you were able to make good progress with your sweater in
six hours. It’s amazing how you are able to work on creative projects to provide you
gratification in your self-care. Despite the difficulty you faced in restarting the
shoulder section and reading the pattern, you persevered! The fact that you’re
gradually getting the hang of it speaks on your determination to complete the sweater,
truly inspiring!
Week Description of intervention implemented this week (include frequency/length of
5 time):
Engaged in three four-hour sessions of knitting a sweater on Monday, Tuesday,
Thursday, and Saturday.

Comments on Activity:
After starting the body of the sweater, which is the main colorwork section of the
pattern, I got very involved in the project, working on it with a lot of my free time.
This is a tendency I know I have with art projects, so I was careful to space out time
to spend on assignments and with family and friends. As for the sweater, I had a great
 time going through the yarnwork, switching between colors and being mindful of the
pattern I created. While working, I had some quiet music playing in the background,
and I got to clear out my mind while focusing on the task at hand. Although it’s a
time-intensive hobby, I really like the idea of putting in the time and work to create a
beautiful piece of art I can use sustainably. I felt very accomplished and grateful that I
was able to carve out these times so I could indulge in this activity.

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

Hey Connie, I love how passionate you are about this hobby and that you know you
need to structure your time to balance knitting, assignments, and spending time with
loved ones. It’s clear that you are mindful of your time. Also, I’m sure that adding
background music to your knitting session brought a peaceful feeling. It’s admirable
how you view your knitting as a form of sustainable art, investing time and effort into
creating something beautiful and practical. Keep up the fantastic work!
Week Description of intervention implemented this week (include frequency/length of
6 time):
Engaged in four four-hour sessions of knitting a sweater on Monday, Tuesday,
Saturday, and Sunday.

Comments on Activity:
This week was a continuation of the body section from last week’s knitting sessions. I
had made good progress before, with all of the time and effort I put into it, so I had no
problems jumping back in and working through the new colorwork charts. I finished
the third and final chart of the blue-and-white colorwork and moved on to the
repetitive white stitching of the bottom of the sweater. This process didn’t quite
require the focus and carefulness of the color sections, so I spent the time knitting in
various settings. On Monday, I watched a movie with my sisters. It was really nice to
get to spend time with them after all of these semesters of nursing school in which I’d
missed out on these small activities. On Saturday, I went to Barnes and Nobles to sit
down with a drink. It was really nice to get a change in scenery, and during my time
there, I also found a book I’d been looking for. On Sunday, I went over to an old
friend’s house to knit and chat. I had so much fun catching up on life happenings and
talking through stressors, and this experience was such a good reminder to remember
to make room in my life for those I love, despite how busy life can get. My goal this
week was to have the body and bottom hem finished and bound off so that I can focus
on the sleeves for the rest of the project weeks, and I was so happy that I met this. I
am excited to see what the final two weeks of the assignment and sweater will look
like!
 Buddy Check-In Comments: (Note Key Comments from Conversation)
Wow Connie, I am impressed with the amount of time you have put into knitting this
sweater this week. It’s wonderful to hear that you were able to spend quality time
with your sisters, enjoy a change of scenery at Barnes and Noble, and catch up with a
friend while still making progress on your sweater. Your reflection on the importance
of making room for loved ones despite a busy schedule resonates deeply. It’s exciting
to hear that you’re looking forward to the final stages of completing your sweater, it
seems like you’re almost done!
Week Description of intervention implemented this week (include frequency/length of
7 time):
Engaged in four three-hour sessions of knitting a sweater on Monday, Tuesday,
Wednesday, and Sunday.
Comments on Activity:
This week’s goal was to finish one sleeve. It was considerably easier to follow the
pattern of the sleeve since it reused the same colorwork pattern of the body. The
smaller diameter of the sleeve as compared to the body also helped me move through
the pattern much quicker, which motivated me to continue knitting. I finished the
week off strong with the full sleeve finished and off of the needle. I continued my
usual process of shuffled music playlists and various movies in the background to
guide me through the knitting process. I felt a mixture of calm, anticipation, and
satisfaction throughout the entire process. Overall, I am so excited to see the project
 coming together, and although it was very time and energy intensive, I’m glad I
decided to go through with this project for my self-care journal activity. Getting to
participate in my hobbies is so important to me, and in retrospect, is also something
I’ve missed out on in these past couple of months. I’m glad I got the opportunity to
focus on a project and see it come to fruition through this assignment. The only thing
that worries me is the start of my preceptorship next week, but I’m so close to the end
that I don’t want to give up on my goal of finishing the sweater just yet!

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

Hi Connie, I bet it felt amazing reaching your goal for the week. I can sense the joy
and satisfaction you experienced with each addition to your sweater. Engaging in this
hobby while listening to music and watching movies in the background seems
incredibly relaxing, especially compared to the demands of nursing school and
preceptorship. It’s understandable that the start of preceptorship next week might
bring some worries, but I have no doubt you’ll be able to navigate any challenges you
may face! Remember to take breaks during your preceptorship and continue
prioritizing your self-care. I’m excited to hear about the completion of your sweater
and how your preceptorship goes. Good luck!

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

8 time):
Engaged in three two-hour sessions of knitting a sweater on Monday and Tuesday and
steamed the finished sweater on Sunday (two hours).

Comments on Activity:
My goal this week, as was the one last week, was to finish the one remaining sweater
sleeve and therefore the entire sweater. I knew that with the start of preceptorship I
may have a harder time finding the time and energy to dedicate to the project, so I
decided to really focus on it at the beginning of the week (my preceptorship started on
Thursday). I had no big challenges or surprises while working through the last bits of
the sweater, but it was definitely a good way to settle my growing anxiety and jitters
from the anticipation of my preceptorship. I was so, so excited at the binding off of
the final stitch, and looking over the sweater, it was incredibly gratifying to see the
result of all of the time and hard work I put in these past couple of weeks. I felt so
proud of myself for not only the finished project, but also the dedication and
determination I held throughout the process. I pinned, shaped, and steamed the project
on Sunday to make sure the sweater sat exactly how I wanted it. Although repetitive
and a bit outside of my interest range, it was nice to learn this new skill. At the end,
each minute of the project was more than worth it. I really loved creating the sweater
itself as well as the process of creating a space and time for me to engage myself into
my hobbies, connect with the people in my life, and take some stress off of my
shoulders.

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?

This assignment taught me that the time and energy to recharge my inner battery is
completely worth it. I’ve been pushing back my hobbies for “when I have more time”
or “after this exam” for such a while now, but this project taught me that I need to
take the initiative in participating in activities that will make me happy. It’s easy to
over-prioritize tasks, assignments, assessments, and general life happenings over self-
care, but it’s so necessary to take the steps, no matter how big or small, to care for
yourself. Although burnout can happen in a variety of settings, I feel that this lesson
will be especially pertinent once I start working in the hospital setting. I’ve learned
that the care I provide for myself will set the needed mental and emotional
foundations for the care I provide for my patients. Staying patient, kind, and reflective
with myself will allow me to develop the same attitudes when interacting and
connecting with my patients and care team.

Have you noticed any changes in your life since you began this intervention?
Prior to this assignment, I hadn’t put a lot of thought on self care. I’ve always been
taught its importance and had my array of hobbies to cycle through from time to time,
but largely performed them if I had time left over after the other, “more important”
parts of my life, such as school work. However, I now understand that self care is
such an integral part of health, both in the short and long term. Short term, it puts me I
really enjoyed working on this project for these past couple of weeks, and would pick
an overall increase in happiness to be the biggest change in my life. In the long run, it
helped me improve my self-awareness, confidence, and self-image. Although it feels
a bit silly, I also feel more motivated and confident in the tasks I do with the thought
process that, if I can hand-knit a whole sweater, I can do anything else that is given to
me.

Will you do anything differently now? Please explain.

In the future, I will continue to constantly reflect on my emotional and mental state to
assess my needs, remind myself of the importance of caring for myself, and
participate in adequate self-care activities to help prevent burnout. I am determined to
make self care, no matter the form it takes (such as exercise, meditation, art-related
hobbies, spending time with family and friends, etc.), a big priority in my day-to-day
life. I want to grow my patience and kindness towards myself more as I work on this
 habit, recognizing that self care is flexible and diverse, with variances from person-to-
person, situation-to-situation. I will use the sweater, which is now finished and
hanging in my closet, as a reminder of these lessons so that I can continue to cultivate
and foster an environment that is supportive of my own growth and holistic health.

Comments/suggestions:
N/A. I had a wonderful time with this assignment! Thank you for this opportunity!

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