NURS 478 Self Care Journal

Your Name: _Gabriela Chavez__________ Your Buddy: ___Stephanie Brioux________________

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
Sleep at least 7 hours per night before and after a work or school day by putting down my phone early
9/23 in the evening rather than using it up until I feel tired.

Comments on Activity:

This week after clinical days, I made sure I got home with enough time to make a quick dinner or
prepped my dinners the night before to ensure I was able to sleep at least 7 hours every night. I went to
bed by 9:30 pm every night and woke up around 6:30 am. I would wake up with more energy and my
energy would last throughout the day. I feel my mood has improved as well and I do not need as much
caffeine.
Week Description of intervention implemented this week (include frequency/length of time):
2
Sleep at least 7 hours per night before and after a work or school day by organizing my time and
9/30 schedule based off my busy week coming ahead.

Comments on Activity:

For this week, I was busy with public health assignments and therefore, had to plan out my week in
order to ensure that I was getting enough sleep and reach my goal to promote self-care for myself. I
woke up early in the morning around 6 am to then start my day and be done with schoolwork by 4 pm.
Thereafter, I was able to make dinner early and still have time to do self-care before bed and meditate. I
was able to go to bed most of this week by 9:00pm. I felt rested and had more energy.

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

M O’C Fall 2018

 Steph is achieving her goal of working out for at least 150 minutes per week. She did that this week by
going to the gym to do a workout that included cardio and HIIT exercises. She said that she feels
energized and is feeling stronger.

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

3
Sleep at least 7 hours per night before and after a work day as I start my preceptorship and complete my
10/7 first week of 12 hour shifts.

Comments on Activity:

For week 3, I felt like it was easier for me to go to bed with time to get 7 hours of sleep. I think
adjusting to a schedule has helped me get more sleep and promote rest and self-care for myself. Though
this week was busy, I felt well rested and achieved 7 or more hours of sleep per day.

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

Steph went on a hike this week that allowed to get self care through a naturistic feel as well as
accomplishing her goal of completing a workout for the week.

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

4
Sleep at least 7 hours per night before and after a work or school day
10/14

Comments on Activity:

This week was full of big assignments due for public health and leadership courses while being in
preceptorship therefore, required that I schedule my time and plan out my day. Unfortunately, I was
overly busy with commuting from Nogales and doing papers and projects that I did not reach the goal of
7 hours of sleep per day this week. I was able to get 7 hours of sleep for 3 of the 7 days of this week. I
was still content with his despite the work load I had.

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

Steph has continued to work out weekly. This week was a bit more difficult for her because the classes
she attended were challenging and difficult. She felt motivated and did not quit which made her feel
accomplished.

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

5
Sleep at least 7 hours per night before and after a work day despite having three 12 hour shifts in a row
10/21 this week.

M O’C Fall 2018

 Comments on Activity:

This week slowed down a bit compared to last week. I woke up early around 7 am most of this week
and was able to go to bed by 10 pm. This allowed me to get 7 hours of sleep and complete tasks that I
wanted to for this week. It was still difficult because I had 3 12 hour shifts in the row and caused
exhaustion but through time management I was able to get enough sleep done. I felt proud that I was
able to sleep well and be positive and energized at work.

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

Steph participated in fitness classes this week and she felt that each workout really gave her a full body
workout. She felt happy and had tons of energy after this workout. She is doing really well!

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

6
Sleep at least 7 hours per night before and after a work by getting up by 6 am each day even on non-
10/28 preceptorship days in order to stick to my schedule and make the continued work days easier.

Comments on Activity:

I have slept 7 hours or more per night as my time has slowed through my preceptorship. I have had
down time since last week with a few days between my last shift and the start of my other this week. I
feel rested and energized and excited to begin my preceptorship. I continued to wake up early all week
in order to stick to schedule and surprisingly felt energized.

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

Steph had a hard time prioritizing her time this week because she was busy with public health but stayed
strong and got one fitness class done. Great job!

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

7
Sleep at least 7 hours per night before and after a work day and stay energized.
11/4

Comments on Activity:

After three shifts this week in preceptorship, I was able to get seven hours of sleep per day which was
surprising to me. I was still feeling tired from the shifts but was happy and promoted self-care through
other modalities such as skin care, taking baths, or taking a walk outside.

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

Steph went to two classes this week even when she was busy. She still feels motivated but physically is
sore overall.

M O’C Fall 2018

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

Sleep at least 7 hours per night before and after a work or school day

Comments on Activity:

For this last week, I was able to get 7 hours of sleep throughout the week and felt energized and
focused.
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?

- This taught me to focus on myself and the importance of sleep on everyday life. Enough rest is
important in order to promote a overall more positive day. It allowed me to be energized without
the need of caffeine and I was overall in a better mood.

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

- Yes, I feel more energized and in a better mood.

Will you do anything differently now? Please explain.

- I will most likely continue to sleep enough so that I am well-rested and promote self care for
myself.

Comments/suggestions:

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
M O’C Fall 2018
 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