NURS 478 Self Care Journal

Your Name: __Javi Perez____________________ Your Buddy: _Lauren Real________________

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 practiced mindfulness. I did mindfulness by attempting to do it every day before I left my
door at home or as I got in my car before I drove off. I did mindfulness for 10 minutes a day.

Comments on Activity:
I really enjoyed doing this because it allowed me calm my mind and remind myself that everyday is a
new day. I enjoyed starting the day this way and it helped me in a way have a better approach to the day
every single day.
Week Description of intervention implemented this week (include frequency/length of time):
2
This week I decided to do yoga. I got into yoga this summer and since my week was pretty busy I
substituted weightlifting to yoga. I did three one hour long sessions this week.

Comments on Activity:
I enjoyed this activity because it is a decent workout but it's really calming. I get to forget about my
stress and the world for the entire session. I feel productive when I go because my body gets a workout
and I feel overall happier.

M OC Fall 2017
 Buddy Check-In Comments: (Note Key Comments from Conversation)
I suggested that Javi should do yoga this week because I also recently got into it. He wasnt sure if he
could do it for this assignment because it wasnt on the list, but I assured him that it was an evidenced-
based intervention. He seemed much calmer and relaxed throughout the week as a result.

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

3
This week I decided to play sports. I am in a sand volleyball team and played for an hour every Monday
and on Wednesdays I would play soccer with my friends both for about an hour or more.

Comments on Activity:
It was nice to play with friends and enjoy my time in the nice weather and get some physical activity in.
We didn't always win but we had fun and it took my mind out of school and work for a good amount of
time.
Buddy Check-In Comments: (Note Key Comments from Conversation)
I thought this was a great activity for Javi because hes very athletic and spending time with friends is
always fun. Spending time with friends that are not in nursing school can be difficult to achieve
sometimes, but Im glad that Javi was able to do so.

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

4
This week I decided to go back to mindfulness like I did in week 1. 7 days a week for 10 minutes each
day.

Comments on Activity:
It was really great to go back to this. I felt that I was a little more stressed each day and would be
frustrated with previous days experiences. This helped me again focus on the here and now and it was
very rewarding.
Buddy Check-In Comments: (Note Key Comments from Conversation)
Mindfulness is a great way to clear your mind and focus on whats important. This is especially true this
week since we had the 478 midterm on Wednesday. Javi seemed very calm and relaxed just before the
exam started which was good because he tends to get nervous before taking an exam.

M OC Fall 2017
 Week Description of intervention implemented this week (include frequency/length of time):
5
This week, I took a weekend trip to pinetop and took my Dalmatian dog. We had a great time met with
friends, took some walks and immersed ourselves in nature for easily over 12 hours into two days.

Comments on Activity:
I decided to take this trip as a getaway from the city. I wanted to spend time with my dog while being in
nature and getting away from the heat. We went on walks and spent some time fishing and hiking. I
planned ahead and got ahead in school so I wouldn't worry about school at this time.

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

Im glad Javi got to spend time with his dog this week because pets are a great way to relax and have
fun. When you pair pets and hiking, it makes for a great self-care intervention. It was also a good idea of
him to get his school work done before going so that he wouldnt be stressed about it during his trip up
to Pinetop.

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

6
This week I decided to go back to yoga but this week I did two 1hour sessions.

Comments on Activity: I really wanted to do mindfulness and physical activity again. This was a good
in between. It was as expected and very beneficial for me this week.

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

Im glad that Javi is exploring different activities. He originally asked me for a suggestion for what to
do this week, and I told him to do what he thinks will benefit him the most. Yoga is a good mix of
physical activity and mindfulness. Im encouraging Javi to keep it up as usual.

M OC Fall 2017
 Week Description of intervention implemented this week (include frequency/length of time): This week I went
7 for a hike it's Romero pools in Oro Valley. The hike was a 3.5 hour hike and was a great nature
experience.

Comments on Activity: I really enjoyed the hike I went with my friend and it was a good experience. It
was my second time there and was familiar with the hike. I spent a lot of time just sitting by the water
fall and eating snacks and just enjoyed nature. I was very sore the days after.

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

Im glad that Javi is spending more time in nature. Its a great way to have fun and clear your mind. I
told him it would be especially beneficial this week since we have the public health exam coming up. I
hope he continues to do more self-care interventions in the future because he has benefited immensely
from these last few weeks doing these interventions.

Week Description of intervention implemented this week (include frequency/length of time): This week I
8 decided to sleep 8hours a day for all 7 days in the week in order to have sufficient energy and positive
experiences each day.

Comments on Activity: I really enjoyed sleeping a total of 8 hours a day. I was able to do this by
planning ahead and not having things to do to keep me up. My preceptorship was getting tiresome and
this helped rejuvenate me day after day.
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 really helped me understand the importance of self care. I was able to focus on myself
doing different things every week. I saw that different care activities provided me with different modes
of relaxation. I think with practice and a more stable life schedule I would be able to customize different
activities and adapt and combine them to provide me with the best results.

M OC Fall 2017
 Have you noticed any changes in your life since you began this intervention?
Ive noticed that I planned ahead to make them work for me. Thinking slightly ahead by a week allowed
me place a enjoyable self care activity which all resulted in happiness. I think the main this I notice is
that I cared enough about myself each week where as before I might have not thought about myself. I
plan to continue this strategy to provide self care for myself in the future.

Will you do anything differently now? Please explain.

I will try to research other effective and evidence based interventions in order to better adapt them to my
lifestyle. I will try to combine some and not strictly only do one of them a week. I will try and explain to
loved ones what I am doing so they can understand in order prevent issues with them.

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 OC Fall 2017
 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 OC Fall 2017