NURS 478 Self Care Journal

Your Name: Lauren Hoyos Your Buddy: Julia Van Horn

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
 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):
(2/5/18)
This week I planned to complete at least 150 minutes of moderate-intensity aerobic exercise for the
week. I will split it up into three different days and exercise for about an hour so it will be around
180 minutes in total. I did so via High-Intensity Interval training led by coaches at a local gym.

Comments on Activity: This week I attended an Orange Theory Fitness class three times, Monday
2/5, Wednesday 2/7, and Friday 2/9. I feel like this activity falls in between moderate-vigorous rather
than simply moderate. It includes high intensity interval training using tread mills, weights, and row
machines. Each class lasts for 60 minutes so I completed a total of 180 minutes of aerobic exercise.

Week 2 Description of intervention implemented this week (include frequency/length of time):

(2/12/18)
This week I planned to complete at least 150 minutes of moderate-intensity aerobic exercise for the
week. I will split it up into three different days and exercise for about an hour so it will be around
180 minutes in total. I did so via High-Intensity Interval training led by coaches at a local gym.

Comments on Activity: This week I attended an Orange Theory Fitness class three times, Monday
2/12, Wednesday 2/14, and Saturday 2/17. Each class lasts for 60 minutes so I completed a total of
180 minutes of aerobic exercise. This is only my second week at the gym and I still feel as though
my body is getting used to this type of exercise.

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

We talked about how exercise is good for reducing stress, and that Lauren hopes this will help
decease her stress. We also talked about how exercise benefits you body in other ways, and

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 discussed how sometimes it can be frustrating to wait for your body to get used to exercising
regularly.

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

(2/19/18) This week I planned to complete at least 150 minutes of moderate-intensity aerobic exercise for the
week. I will split it up into three different days and exercise for about an hour so it will be around
180 minutes in total. I did so via High-Intensity Interval training led by coaches at a local gym.

Comments on Activity: This week I attended an Orange Theory Fitness class three times, Monday
2/19, Wednesday 2/21, and Friday 2/23. Each class lasts for 60 minutes so I completed a total of 180
minutes of aerobic exercise. I feel like while this does help with my stress, that after completing my
preceptorship on nights that I still am just so exhausted and really had a hard time finding the
motivation to go.

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

We talked a little more in depth about how exercising can reduce stress. We also talked about how
after working 12 hours for preceptorship it can be difficult to find the motivation to exercise, or do
other self-care activities, just because of how tired you are.

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

(2/26/18) This week I planned to complete at least 150 minutes of moderate-intensity aerobic exercise for the
week. I will split it up into three different days and exercise for about an hour so it will be around
180 minutes in total. I did so via High-Intensity Interval training led by coaches at a local gym.

Comments on Activity: This week I attended an Orange Theory Fitness class three times, Monday
2/26, Wednesday 2/28, and Saturday 3/3. Each class lasts for 60 minutes so I completed a total of
180 minutes of aerobic exercise. I feel slightly more energized this week after having had a week to
kind of recover from my preceptorship.

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

We talked about how having breaks from work/preceptorship is really helpful because it gives you
time to just rest, and not having to deal with the high demands of nursing every day.

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 Week 5 Description of intervention implemented this week (include frequency/length of time):
(3/12/18) This week I planned to complete at least 150 minutes of moderate-intensity aerobic exercise for the
week. I will split it up into three different days and exercise for about an hour so it will be around
180 minutes in total. I did so via High-Intensity Interval training led by coaches at a local gym.

Comments on Activity: This week I attended an Orange Theory Fitness class three times, Monday
3/12, Wednesday 3/14, and Friday 3/16. I feel like this activity falls in between moderate-vigorous
rather than simply moderate. It includes high intensity interval training using tread mills, weights,
and row machines. Each class lasts for 60 minutes so I completed a total of 180 minutes of aerobic
exercise. It was hard this week because I hadn’t spent much time exercising while I was on spring
break.

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

This week we talked about how nice it was to have a week off. We also talked about how it’s
frustrating that how after only a week off from exercising your body stops being used to it, and its all
of a sudden harder.

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

(3/19/18) This week I planned to complete at least 150 minutes of moderate-intensity aerobic exercise for the
week. I will split it up into three different days and exercise for about an hour so it will be around
180 minutes in total. I did so via High-Intensity Interval training led by coaches at a local gym.

Comments on Activity: This week I attended an Orange Theory Fitness class three times, Monday
3/19, Wednesday 3/21, and Friday 3/23. Each class lasts for 60 minutes so I completed a total of 180
minutes of aerobic exercise. This week was slightly easier, but my body has still been pretty sore
from getting back into the swing of things.

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

We again talked about how it’s hard to get back to different activities after time off. We also talked
about how being sore from working out sucks, because it hurts, but also about how sometimes your
satisfied because it means your getting a good work out.

Week 7 Description of intervention implemented this week (include frequency/length of time):

(3/26/18) This week I planned to complete at least 150 minutes of moderate-intensity aerobic exercise for the
week. I will split it up into three different days and exercise for about an hour so it will be around
180 minutes in total. I did so via High-Intensity Interval training led by coaches at a local gym.

Comments on Activity: This week I attended an Orange Theory Fitness class three times, Monday
3/26, Wednesday 3/28, and Friday 3/30 yet again. I find that my body has gotten used to this type of
intense workout now and I really enjoy these classes. I again could do 180 minutes of aerobic
exercise this week.

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

We talked about how after getting use to an exercise pattern, it starts to feel less like work you have
to do, and it becomes more enjoyable because now you want to do it.

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

(4/1/18) This week I planned to complete at least 150 minutes of moderate-intensity aerobic exercise for the
week. I will split it up into three different days and exercise for about an hour so it will be around
180 minutes in total. I did so via High-Intensity Interval training led by coaches at a local gym.

Comments on Activity: This week I attended an Orange Theory Fitness class three times, Monday
4/2, Wednesday 4/4, and Friday 4/6. Each class lasts for 60 minutes so I completed a total of 180
minutes of aerobic exercise. I have been really satisfied with how working out this much makes me
feel, both physically and mentally.

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 a lot of different ways that I could destress. Some were ways that did not
personally appeal to me, but they are still ways that I could try if my go to activity is no longer
working. I think that these are all important resources in the line of work that we are doing so that we
are able to avoid burnout.

Have you noticed any changes in your life since you began this intervention?
I feel like I have been able to channel my stress/anger into my workouts as opposed to bottling it up
or taking it out on others. I find that this has helped me to maintain a more positive outlook and to
not feel as though I am drowning in all of my responsibilities.

Will you do anything differently now? Please explain.

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 I plan on continuing this workout regimen as it is something that I feel really has helped me over the
past 8 weeks. I think that it has helped me both mentally and physically and I want to continue to
grow in a less stressed environment.

Comments/suggestions: I have enjoyed this exercise and having a partner throughout it as it holds me
accountable.

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

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