Appendix B NURS 478 Wellness Journal

Your Name: Cadence Williams

Partner: Alexandra Cole

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 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 aerobic exercise per week, such as running, kickboxing, or jumping rope
Attend one professionally led yoga class for one hour or longer per week

Complete weekly journal entries:

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

Week of 9/18. (Focused on individual self, not partner)
1
This week I decided to implement the sleep at least 7 hours a night before and after a work or school
day activity. This week I had work on Monday. I had clinical on Tuesday, Wednesday, and
Thursday. On Friday, I did four hours of professional leadership shadowing with the senior nurse
manager on my floor. I also worked all day Saturday and Sunday. So essentially, I have worked
everyday this week and have actually been able to get 7 hours of sleep each night.

Comments on activity: Getting 7 hours of sleep each night has been great for my mental and physical
health. I have felt much more energized and awake each day. I knew this week would be crazy, since
I was working every single day. Each night I came home and had a plan for what I needed to do
before the day was over. I got my errands done and went to bed as early as possible each night,
ensuring I got at least 7 hours of sleep.

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

Week of 9/25. This week I practiced mindfulness for at least 10 minutes everyday. I was able to
2
complete this intervention fully this week.

Comments on activity: I had a very stressful week so I definitely needed this activity. I usually pray
little prayers throughout the day, but setting aside 10 minutes of quiet mindfulness was a nice
addition. I was able to calm my self and enjoy some quiet time. This week Alex and I touched base
on how we were doing with our self care. Alex slept at least 7 hours per night before and after work
or school and stated that she felt much more energized and focused after doing this.

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

Week of 10/2. This week I once again slept at least 7 hours before and after work or school.
3

Comments on activity: I have really noticed a difference in my mood since I have been doing this
consistently. I feel much more energized during the day. I also believe that my body is starting to get
used to being on my feet for 12+ hours. This week, Alex and I connected and chatted about how our
wellness plan was going. Alex hiked Tummamoc Hill --which falls into the moderate intensity
exercise category. Alex said the hike was very hard for her since she has not exercised in a while, but
she definitely enjoyed being out in nature.
Wk 3

Week 4 Description of intervention implemented this week (include frequency/length of time):

Week of 10/9. This week I completed 150 minutes of moderate intensity aerobic exercises. I biked
to and from work multiple days this week. I also practiced breathing techniques at home, several
days out of the week.

Comments on activity: I enjoy riding my bike to campus/work. I am able to notice the beauty of
Tucson as well as get in some exercise. Riding my bike is sometimes scary at night in Tucson but
is much better than walking home! This week Alex has been doing workouts at home. These
workouts consist of: running on the treadmill and floor workouts. Alex has been experiencing a
lot of stress from an online math class she has to take last minute. These workouts are helping
relieve her stress.
Week 5 Description of intervention implemented this week (include frequency/length of time):
Week of 10/16. This week I worked out 3x in the gym at my apartment. My workouts included
running, using the elliptical, and riding the stationary bike.

Comments on activity:
When I was getting ready to work out, I thought about taking a nap instead, but after doing some
cardio I felt much better. I slept very well that night. I hope I continue to work out 3x a week. This
weekend Alex spent four days in Sedona with her family. She was able to do multiple hikes and
enjoy nature simultaneously.

Week 6 Description of intervention implemented this week (include frequency/length of time):

Week of 10/23. This week I rode my bike to work each day and worked at the gym in my
apartment twice.

Comments on activity: I have been less motivated this week to work out, and I am not sure why. I
have been working more and have had less time to workout. This week Alex worked out at home.
She used resistance bands, did ab workouts, and walked on the treadmill when it was on incline.
We are both trying to get into better shape, so we are encouraging each other to work out!

Week 7 Description of intervention implemented this week (include frequency/length of time):

Week of 10/30. This week I was able to get 7 hours of sleep before and after each day of school
and work as well as practicing 10 minutes of mindfulness every day.
Wk 7 Comments on activity: I am very happy with my sleep this week. I have felt especially energized
and calm, even in this chaotic week. Sleep is very important to my sanity!
This week, Alex did home workouts again. She used resistance bands, ran on the treadmill, and
did other floor workouts. These workouts help Alex remain calm during times of stress.

Week Reflection on Panopto presentation and 8-week intervention:

The Panapto on Burnout was very informative. I was still a
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little bit confused on the difference between burnout and
compassion fatigue. I am glad the Panapto cleared it up.

What did these activities teach you?

These activities taught me that spending time alone with myself
during the day is very important. I noticed a change in my
attitude and stress level throughout the day once I had done an
evidence-based recommendation. These activities taught me
that I need to focus more on my wellness and mental health.

Have you noticed any changes in your life since you began this intervention?
I have noticed that I am less irritable once I began these interventions. I am glad that I pushed
myself to do these evidence based interventions and saw a difference in myself.

Will you do anything differently now? Please explain.

I will definitely make it a priority to sleep at least 7 hours a night from now on. I have noticed an
incredible change in my mood once I started doing this. I am not sure if this would have been
possible in 3rd semester, with all that we had going on. I am glad that 4th semester has allowed to
me to relax a little bit and have more time to myself.

Comments/suggestions:
I would definitely recommend keeping this assignment for upcoming semesters. I think it almost
forces us to focus on ourselves, which is a great thing. I appreciated this assignment.
Please rate how strongly you agree or disagree with these statements:
Following an evidence-based recommendation to reduce burnout was valuable to me.
Strongly Strongly
Agree Agree Neutral Disagree Disagree

1 2 3 4 5

This 8-week intervention will help me implement preventative strategies for burnout in my
career.
Strongly Strongly
Agree Agree Neutral Disagree Disagree

1 2 3 4 5

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 Strongly
Agree Agree Neutral Disagree Disagree

1 2 3 4 5

Completing the Big Five Personality Test was helpful for exploring my risk for nurse
burnout.
Strongly Strongly
Agree Agree Neutral Disagree Disagree

1 2 3 4 5