NURS 478 Self Care Journal

Your Name: Tatiana Facer Your Buddy: Noelle Olm-Trujillo

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 went to a Buti Yoga class, which is an aerobic exercise involving core-strengthening and
body stretching exercises. The hour-long workout involves an instructor who leads stretches, yoga
positions, and dance. I did this one time during this week.

Comments on Activity: I felt that the intervention helped to clear my mind and make my muscles feel
relaxed and stretched. This is the first time in a while that I exercised, so Im sure I will be sore in the
following days. However, I believe that this was an effective way to de-stress. It was during my
preceptorship, so I felt I didnt have time to attend more than one of these classes this week.

Week Description of intervention implemented this week (include frequency/length of time): I attended
2 another hour-long Buti Yoga class once during this week.

Comments on Activity: This workout was once again very relaxing for me. I felt that it helped me to
center myself and focus on my bodys movements. I was unable to do more this week because of my
preceptorship, and the time constraints associated.

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

My self-care buddy, Noelle, asked me if only going once this week was enough. She was concerned that
perhaps I need to go more often in order to continue my self-care routine. I explained that I would like
to go more often, but my preceptorship made it difficult. For Noelles self-car, she worked out three
times a week. I applauded her on her frequency, and she noted that she hopes she can keep up going to
the gym this often once her preceptorship begins.

M OC Fall 2017
 Week Description of intervention implemented this week (include frequency/length of time): This week, I
3 took a hike on Tummamoc Hill once, and it took about 2.5 hours. I also began journaling at the end of
every day.

Comments on Activity: The hike took much more out of me than I was expecting. I realized that I am
not in the best physical shape. However, being outside in nature was very relaxing and Im glad that I
was able to get my heart rate up. Journaling has been interesting this week, because its not something
Ive ever done much of in my life. I am hoping to capture my final days as a student nurse in my
journaling, and I hope to use it as a reflecting tool as I become more experienced in this profession.

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

Noelle was supportive of my journaling activity, and explained you can debrief within yourself, since
your friends outside of school cant really relate. Noelle started her preceptorship this week, and she
was also able to work out three time this week. She worked with cardio and weights. I am impressed
that she can balance night shifts with this workout schedule. She says it helps her feel like she is
dedicating some time to herself.

Week Description of intervention implemented this week (include frequency/length of time): This week, I
4 went to the Rec Center and swam for one hour three times a week.

Comments on Activity: Swimming is one of my favorite cardio exercises, so it was very refreshing for
my mind and body to be in the pool. It became easier each time that I went, as well. I was able to
challenge myself physically.

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

Noelle went to California to visit her boyfriend and friends this week, and she was able to work out two
times. She played kickball and worked out with her friends there. She enjoyed having a small vacation
during this semester.

Week Description of intervention implemented this week (include frequency/length of time): I swam twice
5 this week for thirty minutes, and I also journaled twice this week.

Comments on Activity: Journaling was more difficult this week because I was working on public health
assignments. However, I was able to go swim and that helped me to relax and get my mind off school
and job applications.

M OC Fall 2017
 Buddy Check-In Comments: (Note Key Comments from Conversation)
Noelle worked out four times this week, using weights and cardio. She noted that waking up early
before her night shift preceptorships was not the best idea, because she began to crash in the middle of
her shift.

Week Description of intervention implemented this week (include frequency/length of time): This week, I
6 focused on journaling every day for about as long as it took to record my day. On average, this was
about 20 minutes.

Comments on Activity: Journaling this week came to me more naturally. I was able to do this without
having to leave my work or drive somewhere, so it was a simple way to relieve some stress from the
week.

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

Noelle worked out three times this week, performing cardio and using weights. She finds that working
out this often ensures that she is making time for herself and keeping herself healthy.

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

7 This week, I walked in the All Souls Procession in downtown Tucson. This occurred on one night for
about 3 hours.

Comments on Activity: This procession was very cleansing for me, because it was a time to remember
the family members that Ive lost, and spend time with loved ones that are with me now. The walk was
outside, and this helped with restoring my mind from the week.

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

Noelle also participated in the All Souls Procession, which she felt was a good exercise and helped to
give her a break from the stress of school work.

M OC Fall 2017
 Week Description of intervention implemented this week (include frequency/length of time): This week I
8 walked my dogs around my neighborhood, every day for thirty minutes.

Comments on Activity: Being outdoors when the temperature was cooling down was very relaxing this
week. I will admit that with all of my projects and graduation coming up, I was not entirely mentally
present in my self-care activity this week. I hope that I can keep my focus as the semester comes to an
end.

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 the importance of taking care of myselfsomething that I have done very
little of during nursing school.

Have you noticed any changes in your life since you began this intervention?
I have noticed that I am much more aware of my actions, and I feel much more present in my situations.
I have a clear mind and I look forward to the next self-care activity that I will do for myself each week.

Will you do anything differently now? Please explain.

I think that, with this in the back of my mind, I will remember to take care of myself throughout my
nursing profession. I am going to be starting my nursing career in the Emergency Department, and
more than anything, I want to prevent myself from developing compassion fatigue and burnout.

Comments/suggestions:
Working with a buddy was helpful, because Noelle encouraged me to keep up with my self-care
activities. It was also nice to debrief with her each week and hear her perspective on 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
M OC Fall 2017
 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