NURS 478 Self Care Journal

Your Name: Raquel Trotter Your Buddy: Heidi Kukahiko

Select an evidence-based recommendation to follow for 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

Complete Weekly journal entries:

Week Description of intervention implemented this week (include frequency/length of time):
1
This week I did 120 minutes of high intensity interval training (HIIT). I went to two HIIT classes this
week on the days I didnt work or have clinical.

Comments on Activity:

It was refreshing to still attend work out classes although school has begun again. Mental breaks from
school work makes a huge difference in my stress level throughout the day.

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

2
This week I attend 3 HIIT classes totaling 180 minutes of vigorous intensity exercise. One of the classes
this week occurred outside.

Comments on Activity:

Integrating exercise and nature, especially in 75 degree weather, was an incredible selfcare activity. This
week I did 5 12 hours shifts in a row. Exercising prior to clinical this week was a great kick start to my
day.

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

Making self-care an activity for this course helps to remind us to focus on our mental well being
This semester will allow for more time to focus on ourselves
I gave Heidi a couple of recommendations to successfully get 8 hours of sleep per night

M OC Fall 2017
 Week Description of intervention implemented this week (include frequency/length of time):
3
This week I spent 4 hours in Nature. My husband, children, puppy and I drove to Mt. Lemmon for a day
to hike and have a picnic outside in the beautiful 80-degree weather. We spent about 4 hours hiking,
playing baseball, eating lunch and enjoying each others company.

Comments on Activity:

Being in nature this week was the best self-care activity I could have done. I have been stressed out
trying to get homework done and not being able to see my family due to working and preceptorship.
The cool weather and spending time with my family made my entire week so much better.

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

Checked in on each others children and spouses

Checked in on keeping up with assignments and self-care activities
Talked about getting together and doing self-care activities together such as working out

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

4
For week 4 I attended 2 HIIT classes at the gym. Each class was 60 minutes long which totaled 120
minutes of vigorous intensity exercise.

Comments on Activity:

Achieving self-care actives were difficult this weeks. As the semester progresses and tests become
closer, caring for my mental wellbeing is becoming difficult.

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

We both agree that amount of work and studying is increasing

Preceptorship is going good, but extremely stressful with the increase in responsibility
Difficult to keep up with self-care activities
Although we did not get to work out together, we at least found time for ourselves to work out
even with busy schedules.

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

5
This week for self-care I downloaded the Omvana mindfulness app on my phone. I made it a goal to do
10 minutes of mindfulness directed by the app every morning for 7 days.

Comments on Activity:

Prior to learning about the Omvana app during a group project, I did not know that mindfulness based
apps existed. I looked forward to starting my day with this app because of the calming effect it had on
my mind and body.

M OC Fall 2017
 Buddy Check-In Comments: (Note Key Comments from Conversation)

I suggested the app to Heidi and explained to her the calming effects it had on me
Explained to her the positive effect it had on my children and suggest trying it with her daughter
Congratulated her on keeping up with her workouts

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

6
For week 6, I decided to continue with practicing mindfulness meditation for at least 10 minutes every
day for seven days. Instead of practicing in the morning, I decided to try Omvana prior to going to bed
to evaluate if mindfulness could help me fall asleep faster.

Comments on Activity:

Practicing mindfulness prior to going to bed was a huge help to fall asleep faster. I noticed that after
following along to the Omvana app, I wasnt thinking about my to do lists for the next day. Instead, I
continued the focused breathing which prevented my mind from wandering.

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

I updated Heidi on the different effects mindfulness had on me during the evening versus the
morning.
I began incorporating nature into my daily routines after she reminded me how great it felt to
spend time outside.

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

7
During week 7 I resumed going to the gym doing HIIT classes for 60 minutes three times during the
week

Comments on Activity:

Finding time to go to the gym during week 7 was a chore. Between homework and child care, it was
stressful trying to get to the gym. Working out did help with stress relief. Although it was stressful
getting to the gym, I felt relaxed and refreshed leaving the gym.

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

This week seemed to be difficult for us with both our school and home life.
I was glad that she successfully met her goal this week
We agreed that this self-care activity has helped us tremendously in caring for ourselves.

M OC Fall 2017
 Week Description of intervention implemented this week (include frequency/length of time):
8
This week I spent 3 hours with my dog at the dog park. My dog, Nala, and I went to the dog park two
days this week and spent about 1.5 hours enjoying nature.

Comments on Activity:

I felt great going to the park without having to chase my children around. I was able to sit on a bench
and watch my dog run around while I enjoyed the weather.

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?

Doing this self-care journal taught me that taking care of myself should be a priority, even when life
gets in the way. It is harder to perform needed tasks when I am burnt out. Setting a goal to focus on
myself is less difficult than I thought after doing this assignment.

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

After completing this assignment, I have noticed a change when I am performing self-care activities.
When I go to the gym, I now keep in mind that this is my time and the focus is to decompress myself.
I also perform mindfulness prior going to bed. Discovering the Omvana app has really changed the
quality of my sleep. I feel that falling asleep is not a task and I wake up feeling much more refreshed.

Will you do anything differently now? Please explain.

Moving forward I will incorporate self-care into my schedule. After graduation and the continued
stress of the NCLEX and role transition, self-care activities will help me reground myself during those
stressful times.

Comments/suggestions:

M OC Fall 2017
 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.

Strongly Agree Neutral Disagree Strongly

Agree Disagree
1 2 3 4 5

M OC Fall 2017