NURS 478 Self Care Journal

Your Name: ____Chelsey Steen_______________ Your Buddy: __Brittany Savage_______

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 decided to take walks in the evenings near my apartment in Tucson. I took 3 walks this

week that were about 30 minutes in length. I walked at a leisurely pace and enjoyed the desert scenery. I

looked for desert plants and cactus and enjoyed the sunset.
Comments on Activity:

This week it was hard to get started on the self-care journal but I am glad I did.

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

2 This week I went on a hike near my family home in Phoenix. I hiked a mountain that is within walking

distance from my house called Lookout Mountain. I jogged on my walk to the mountain to get my heart

rate up then I completed the hike at a regular pace. I hiked for about 2 miles which took about an hour

and a half.
Comments on Activity:

I really enjoy doing this hike and go to this mountain frequently so this was a fun experience.

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

We talked about what outdoor activities I enjoy. I complimented her achievements and dedication to

better mental and physical health. We also went over different types of outdoor activities to try, such as

walking, hiking, biking, and visiting various gardens/parks.

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

3 This week I spent time doing schoolwork outside. I made an effort to enjoy the fresh air while I do my

work. I sat on my back patio one day for 30 mins and went to the mall area at U of A to do homework in

the grass another day for an hour.

Comments on Activity:

This week it was hard to complete my self-care activities because I was very busy but I am glad I made

the effort to go outside even if it was just to complete schoolwork.

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

This week we talked about how life (currently school and clinicals) can be demanding and get in the

way of goals, but how it is important to find ways to overcome setbacks and adjust goals as needed to be

successful.

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

4 This weekend I went on a hike in Tucson. This hike is located at Seven Falls trail. This was a longer

hike that took 3 hours to complete. I stopped several times throughout the hike to take pictures and

enjoy my surroundings. I spent time putting my feet in the cold waterfall at the end of the hike. I got to

watch a beautiful sunset on my hike back out of the canyon.

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 Comments on Activity:

This was a difficult hike and I almost thought I wouldn't complete it but I made it to the end and back!

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

I cheered on her perseverance for finding time to accomplish goals and complete a long hike. We shared

our experiences at Sabino Canyon and other state parks like Catalina.

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

5 This week I went on another hike near my family home in Phoenix. I hiked a mountain that is behind

my old high school near Buffalo Ridge Park. This was a shorter hike, and I completed the hike at a

normal pace. I hiked for about 1 mile which took about an hour to complete. I also spent some time in

the park afterwards. I walked around the grass and swung on the swings for another half hour.
Comments on Activity:

This week it was hard to complete my self-care activities because I was tired but I am glad I did

something outside.

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

We discussed how she has always enjoyed hiking but has not made it a priority due to school, but how

she plans to continue hiking after she graduates and finds a job. We also talked about how fun it is to let

go of your serious side and enjoy things we used to as kids, such as playgrounds, chalk, and playdough.
Week Description of intervention implemented this week (include frequency/length of time):

6 This weekend I spent time in the evenings with my dog at the dog park. I took 2 trips this weekend to

the dog park that were about 45 minutes in length. I threw the ball to my dog and walked at a leisurely

pace inside the park. We walked a few laps around the outside of the park as well. I enjoyed the grassy

fields, trees, and spending time with my dogs. I also enjoyed getting to meet some cute dogs.

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 Comments on Activity:

I loved seeing all the cute dogs at the dog park and getting to spend time with my dog this week because

I missed him.
Buddy Check-In Comments: (Note Key Comments from Conversation)

We discussed how our self-care activities/goals have become easier to implement as the weeks pass.

They no longer feel like obligations but rather habits that we enjoy doing. We also talked about pets and

how having a companion to do activities with is rewarding.

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

7 This week I spent time at a park near my house in Phoenix. This park had a lot of grassy areas and trees

to sit under. I sat under the trees and walked around the park for an hour as I listened to music. I also

walked around my neighborhood and took the long way home to walk back to my house.
Comments on Activity:

This park has a lot of grassy fields to walk in and I will come back here in the near future with some

family to enjoy this park's scenery.

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

I congratulated her on finishing the assignment (almost) by sticking to her goals. We talked about what

we had learned from the assignment and the benefits we obtained; for this reason, I encouraged her to

continue spending time in nature. We also chatted about our plans after graduation and where we would

like to work.

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

8 This weekend I took walks in the evenings with my dog. I took 3 walks this weekend that were about 30

minutes in length. I walked at a leisurely pace and enjoyed the sunset. I walked around my

neighborhood near my house in Phoenix and walked near Lookout Mountain one evening.

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 Comments on Activity:

This week I was excited to complete my self-care activities. I have started to look forward to doing them

and want to continue to make an effort to spend time in nature in the future.

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 there are many factors that can lead to a nurse experiencing burnout and

many forms of self-care that can reduce my risk for nurse burnout. These activities include spending

time in nature that I can implement in my professional career. I chose to spend time in nature as a form

of self-care and I learned that spending time in nature is restorative and relaxing. I really enjoyed my

time in nature, especially when I was stressed or overwhelmed. I took these activities as breaks when I

felt overwhelmed with my day or schedule for the week. These breaks allowed me to have mindful

moments to reconnect with how my body is feeling and clear my head of things I am worried about. I

learned that spending time in nature is a very beneficial self-care activity for me. I also learned that

spending time in nature can include just walks in a residential neighborhood. This is still beneficial for

my self-care as there is nature everywhere, including small desert plants and trees.

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

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 I found the time I took to spend time in nature very relaxing and calming, especially during stressful

days. When I took a mindful moment to enjoy time in nature I noticed it helped center me so that I can

refocus on my day. Since I began this intervention I have noticed that I was looking forward to

completing these activities more as the assignment went on as they were very beneficial to help me

destress and relax after hard days.

Will you do anything differently now? Please explain.

I have learned that taking this mindful moment to spend time in nature is a great form of self-care. I will

continue to consider spending time in nature as a form of self-care and relaxation in my professional

nursing career. I will attempt to always make time to go outside and get fresh air as a strategy to prevent

nurse burnout. I can go for walks to look for new plants and trees or hikes to see new scenery. I will

always make an effort to connect with nature, especially during stressful times in my life.

Comments/suggestions:

None

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

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 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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