NURS 478 Self Care Journal

Your Name: _Caitlyn Singleton_______________________ Your Buddy: _Mandy Korn______________

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
I attended two 60-minute yoga classes at Sumits Yoga Tucson.

Comments on Activity:

This is my third week trying hot yoga, and I have really enjoyed it so far. I think it has helped to
decrease some of my anxiety while also allowing me to get a work out in.

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

2
I continued to attend two 60-minute yoga classes at Sumits Yoga Tucson.

Comments on Activity:

I noticed that this week the yoga sessions seemed to get a little less challenging for me. I am still having
a positive experience from this intervention and I always leave the class feeling better about myself than
when the class started.

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

Mandy and I shared the self-care activities that we had been completing for the past two weeks. We
talked about ways that we could improve through discussing the positives and negatives of our
experiences thus far. In the upcoming weeks, we decided that we would stay in contact daily over text
message to hold each other accountable and check in more frequently.

M O’C Fall 2018

 Week Description of intervention implemented this week (include frequency/length of time):
3
This week, I decided to spend time in nature. I spent a total of 3 hours outside doing homework.

Comments on Activity:

Although I was doing homework during the time that I spent outside, I noticed that it still helped me to
feel more relaxed and less stressed. Nature has always had the ability to calm me down and allow me to
focus on what I am doing right there in the moment.
Buddy Check-In Comments: (Note Key Comments from Conversation)

Mandy and I have enjoyed texting each other daily to check in on how we are doing as well as to update
each other on our self-care activity of the week. We are both starting to fully embrace this self-care
journal, as the positive impact it has made on our lives has been substantial.

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

4
I returned to yoga at Sumits Yoga Tucson, where I completed two 60-minute classes.

Comments on Activity:

One of the things that I really enjoy about going to yoga is having a time to disconnect from the world.
In our current society we are always on our phones and communicating with our friends, however,
having an hour away from technology helps me to re-center myself.
Buddy Check-In Comments: (Note Key Comments from Conversation)

Mandy and I discussed different ideas for self-care activities, as we both are interested in trying new
activities.

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

5
This week, I decided to try something new by completing 10 minutes of mindful meditation daily.

Comments on Activity:

I enjoyed trying something new because I am always looking for different ways to practice self-care.
Implementing 10 minutes of mindful meditation daily helped me to quickly take a break from
everything going on in my life and rejuvenated me. I liked this activity because it was quick and simple,
which made it very easy to incorporate into my routine.
Buddy Check-In Comments: (Note Key Comments from Conversation)

Mandy and I are starting to notice more aspects of self-care in our lives and are fully realizing the
importance of self-care. We are continuing to check in with each other via text message as well as in
person.

M O’C Fall 2018

 Week Description of intervention implemented this week (include frequency/length of time):
6
I returned to yoga this week and completed 3 60-minute classes at Sumits Yoga Tucson.

Comments on Activity:

I really feel that yoga is something I wish I would have tried earlier on in my college career. It has
definitely helped to reduce anxiety and alleviate stress. In addition, I have learned that no matter how
busy I am, it is important to prioritize self-care and incorporate it into my schedule.

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

Mandy and I both feel that we are consistent with our self-care. We decided to complete a self-care
activity together for the following week because our schedules aligned and we thought it would be a fun
change!

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

7
Mandy and I decided to complete our intervention together this week. We spent time outdoors by hiking
Tumamoc Hill, which took 2 hours.

Comments on Activity:

It was a lot of fun to do this intervention with Mandy because we got to catch up on life while spending
time outside and working out!

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

We enjoyed our hike so much that we decided to complete another hike together for our final self-care
intervention the following week.

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

8
For our last self-care week, Mandy and I hiked Sabino Canyon. This hike was a total of 3 hours.

Comments on Activity:

I had a lot of fun on this hike. It was very relaxing to spend time outside and with a friend. After we
finished our hike, we went and got a healthy breakfast to celebrate completing our self-care journals!

Complete Survey Below

(Once Completed submit entire document to D2L Assignment Drop box by Due date and add to Your
Portfolio.)

M O’C Fall 2018

 Reflection on Panopto presentation and 8-week intervention:

What did these activities teach you?

These activities reminded me of the importance of self-care in my life, and in my future as a nurse. It is
vital to implement self-care practices daily/weekly to prevent burnout and compassion fatigue. I fully
believe that in order to care for others the best that I can, I need to be at my best personally and
mentally. Consistent self-care will help me to help others.

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

I have noticed that I am more relaxed and less anxious than when I began this intervention. This
intervention has really allowed me to come to terms with the importance of self-care.

Will you do anything differently now? Please explain.

Yes, I definitely am going to continue to implement self-care interventions into my daily routine. I am
going to consciously remind myself to implement interventions and to most importantly, find the time
for self-care.

Comments/suggestions: Thank you for helping me realize the importance of self-care 

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 O’C Fall 2018