NURS 478 Self Care Journal

Your Name: __Maren Bashor_______________ Your Buddy: __Elizabeth Goetz__________________

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 The student nurse will get at least 7 hours of sleep each night for this week.

Comments on Activity:
I felt that it was important for me to get proper sleep because I am currently completing my
preceptorship. Since I am not used to working three 12 hour shifts in a row, it is necessary for me to get
a proper amount of sleep each night so that I am ready for my day, no matter if I am at my preceptorship
or going to class. This week my sleep schedule was as follows:
Day of week Date Hours minutes
Sunday 2/9 9 28
Monday 2/10 5 53
Tuesday 2/11 7 4
Wednesday 2/12 6 40
Thursday 2/13 8 14
Friday 2/14 7 19
Saturday 2/15 7 4

I did not meet my goal of getting at least 7 hours of sleep each night. On Monday night, I went to bed
late at 23:26 and I had to wake up early for work that day. Therefore, I think I need to work on going to
bed at a reasonable time in order to get my 7 hours of sleep.

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

2 The student nurse will get at least 7 hours of sleep each night during the week.

Comments on Activity:
Since this is my last week of my preceptorship, I wanted to continue to get enough sleep each night.
M O’C Fall 2018
 These are my sleep patterns this week:
Day of week Date Hours minutes
Sunday 2/16 6 15
Monday 2/17 7 25
Tuesday 2/18 7 0
Wednesday 2/19 7 38
Thursday 2/20 6 48
Friday 2/21 7 0
Saturday 2/22 7 3
I also did not meet my goal this week. On the two nights that I fell short of my goal, I went to bed late
and had to wake up early the following day. Therefore, looking forward, I need to work on going to bed
at a reasonable time to ensure that I will be able to get my 7 hours of sleep each night. The two days
that I did not get 7 hours, I could tell that I had not slept enough because I was very tired that day and
felt like I needed coffee halfway through the day after I had my usual cup in the morning.

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

For our first buddy check-in, we discussed what each other was going to do. I learned that Liz plans on
going to the dog park with her dog, Lex, and that is what makes her happy. Liz loves her dog, Lex, and
so I know that this is truly something that is good for her self-care. I explained that I plan on working
on getting at least 7 hours of sleep since I am currently doing my preceptorship.

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

3 The student nurse will continue to get at least 7 hours of sleep each night during the week and the
student nurse will also go to the gym 3 times a week (at least a total of 3 hours) and complete weight
lifting and running exercises.

Comments on Activity:
Now that my preceptorship is complete, I feel that I have more time to dedicate myself to working out.
I have always enjoyed working out as I used to play 4 sports back in high school. When I work out, I
feel much more relaxed and good about myself. I love being able to see the progress that I make after a
while of being persistently at the gym. This week, my sleep schedule was as follows:
Day of week Date Hours minutes
Sunday 2/23 7 7
Monday 2/24 9 34
Tuesday 2/25 7 11
Wednesday 2/26 8 3
Thursday 2/27 9 22
Friday 2/28 7 14
Saturday 2/29 7 5

My workouts for the week were as follows:

Day of week Date Time spent working Activities completed
out
Sunday 2/23 1 hour 30 mins Lifting and running
Monday 2/24 1 hour 30 mins Lifting and running
Tuesday 2/25 0 time Rest day

M O’C Fall 2018

 Wednesday 2/26 1 hour 30 mins Lifting and running
Thursday 2/27 1 hour 30 mins Lifting and running
Friday 2/28 0 time Rest day
Saturday 2/29 1 hour 30 mins Lifting and running

I finally met my goal this week with my sleep schedule. I was able to get my 7 hours of sleep each
night. I went to bed at reasonable hours in order to achieve my goal. I also included my work out goal
for this week. I achieved that goal as well and went past my goal.

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

I told Liz that I added going to the gym this week because I wanted to get better at going consistently.
Liz told me that she has been consistently going to the dog park and it has helped her so much with her
mood. This week, I applied for Banner up in Phoenix and I am super nervous about getting a job. I
talked about this with Liz and she helped me quench my anxiety. She told me that I will get a job and
that I just need to be patient. She told me that it will happen but it was out of my control for right now.

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

4
The student nurse will continue to get at least 7 hours of sleep each night during the week and the
student nurse will also go to the gym 3 times a week (at least a total of 3 hours) and complete weight
lifting and running exercises.
Comments on Activity:
This week, I took a break from the gym. I was just not feeling motivated to go and work out this week
and just wanted to spend time by myself. My brother was coming into town for the beginning of spring
break and so I needed to get my apartment ready for that. I spent all day Thursday 3/5 cleaning my
apartment. When my brother was in Tucson, we went hiking on Mt. Lemmon on Friday. On Saturday,
we explored Tombstone and 4th avenue. Therefore, I did not meet my goal of going to the gym at least
3 times this week. As for my sleeping patterns, I did not meet that goal either. On Monday and
Wednesday, I did not get enough sleep because both of these days I had to wake up early for class or
clinical. I also had the Midterm exam on Wednesday, and so I probably did not get enough sleep since I
was nervous. Hopefully next week I will be able to meet my goals.

My sleep patterns were as follows:

Day of week Date Hours minutes
Sunday 3/1 8 22
Monday 3/2 6 7
Tuesday 3/3 7 37
Wednesday 3/4 6 16
Thursday 3/5 8 31
Friday 3/6 9 12
Saturday 3/7 7 30

My workouts for the week are as follows:

Day of week Date Time spent working Activities completed
out
Sunday 3/1 0 time Rest day
Monday 3/2 0 time Rest day
Tuesday 3/3 0 time Rest day

M O’C Fall 2018

 Wednesday 3/4 0 time Rest day
Thursday 3/5 0 time Rest day
Friday 3/6 1 hour hiking
Saturday 3/7 0 time Rest day
Buddy Check-In Comments: (Note Key Comments from Conversation)
This week, Liz and I did not really see each other that often. We had a brief conversation about our
self-care for the week. She explained that she is still going to the dog park and she is excited for spring
break so that she can relax. She told me that she had been feeling a little overwhelmed with school and
her preceptorship and was going to enjoy the week off to really focus on her self-care. I told her that I
did not feel very motivated to go to the gym this week and that had been a struggle for me. I also told
her that I was excited for my brother to come visit me since I had not seen him in a while.

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

5
The student nurse will continue to get at least 7 hours of sleep each night during the week and the
student nurse will also go to the gym 3 times a week (at least a total of 3 hours) and complete weight
lifting and running exercises.
Comments on Activity:
This week, I did better at meeting my sleep goal except for two nights. Wednesday night I had to wake
up early because my friend and I were going to Disneyland and wanted to get there early when the park
opened. Friday night, I almost made my goal. This day I also had to wake up early because my friend
wanted to get up early so that we would enjoy my last day in San Diego with her. I also did not meet
my workout goal for the week since it was Spring Break and I went to San Diego for most of it. I did go
to the gym on Sunday but was gone Monday-Friday. I hope that next week I will be better at going to
the gym and I will also be better at getting at least 7 hours of sleep each night.
Day of week Date Hours minutes
Sunday 3/8 8 41
Monday 3/9 8 55
Tuesday 3/10 7 03
Wednesday 3/11 4 8
Thursday 3/12 9 54
Friday 3/13 6 49
Saturday 3/14 7 15

My workout schedule is as follows:

Day of week Date Time spent working Activities completed
out
Sunday 3/8 1 hour 30 mins Lifting and running
Monday 3/9 0 time Rest day
Tuesday 3/10 0 time Rest day
Wednesday 3/11 0 time Rest day
Thursday 3/12 0 time Rest day
Friday 3/13 0 time Rest day
Saturday 3/14 0 time Rest day
Buddy Check-In Comments: (Note Key Comments from Conversation)
M O’C Fall 2018
 This week, we both talked about what we did for Spring Break. Liz told me that she went to Mexico
with a group of friends. She told me that it was good for her to go to the beach and get some sun. She
enjoyed her time off and said that she really needed it. I told her that I went to San Diego to visit my
best friend. We went to Disneyland while I was there and I finally go to see Star Wars land, which was
amazing. We had also gotten the emails about school going online and a delayed return date. Liz was
worried because she did not know what this would mean about her preceptorship.

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

6
The student nurse will continue to get at least 7 hours of sleep each night during the week and the
student nurse will also go to the gym 3 times a week (at least a total of 3 hours) and complete weight
lifting and running exercises.
Comments on Activity:
This week, I definitely met my goal for sleep. I got lots of great sleep this week. However, I did not
meet my goal for working out. I went on Sunday, however the gyms were officially closed on
Wednesday and so I was not able to finish my goal. I think for next week I will try to input HIT (high
intensity training) workouts into my routine at home since I can do those at home.
Day of week Date Hours minutes
Sunday 3/15 8 28
Monday 3/16 9 37
Tuesday 3/17 8 14
Wednesday 3/18 7 7
Thursday 3/19 8 53
Friday 3/20 8 45
Saturday 3/21 8 43

Workout goal
Day of week Date Time spent working Activities completed
out
Sunday 3/15 1 hour 30 mins Lifting and running
Monday 3/16 0 time Rest day
Tuesday 3/17 0 time Rest day
Wednesday 3/18 0 time Rest day
Thursday 3/19 0 time Rest day
Friday 3/20 0 time Rest day
Saturday 3/21 0 time Rest day
Buddy Check-In Comments: (Note Key Comments from Conversation)
This week, we both learned that we are to “shelter in place”, our graduation is officially cancelled, and
all of our classes are now online. This was very rough on both of us to learn. Liz learned that her
preceptorship was officially cancelled and that she would have to do online simulations to make up for
the lost hours. She was very upset about this information because she had enjoyed her preceptorship so
much. It was not what we wanted for our last semester as college students. We were both feeling
anxious about having to stay inside our apartments and not even getting to go to the library to do our
homework. Therefore, we decided to walk her dogs on Thursday so that we could get some fresh air.
We also got together with some friends that were still in Tucson for a movie night so that we could get

M O’C Fall 2018

 out of our apartment. On another note, I was feeling anxious because I applied to 4 more jobs this
week. It was very nerve-wracking because more of my nursing friends are getting jobs and I still do not
have one. Liz again made me feel better about myself and she assured me that I will get a job that is
perfect for me.

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

7 The student nurse will continue to get at least 7 hours of sleep each night during the week and the
student nurse will also conduct HIIT (high intensity interval training) workouts in her apartment that last
at least 24 minutes long 4 out of the 7 days of the week.

Comments on Activity:

Since all the gyms are not officially closed, I decided to do HIIT (high intensity interval training)
workouts inside my apartment to try and make up for this. These HIIT workouts are from a guide that I
purchased through a fitness trainer I follow on Instagram. The workouts are designed to be done in 30
minutes or less, elevate your heart rate, and improve cardiovascular health. HIIT workouts are designed
to include circuits that consist of 6 different workout moves within each circuit. Each workout activity
is done for 40 seconds and then you have 20 seconds to rest. Therefore, the whole workout is
completed in 24 minutes give or take depending on how long you rest in between. Therefore, I figured
that this would be a great exercise to do since it can easily be done in the comfort of my apartment. I
met this goal for the week since I completed 4 of these workouts. This week, I also went hiking with Liz
and some friends to get some time outdoors. We hiked 6 miles and it was great to get outside in nature.
I almost completed my goal for my sleep. The only day that I fell short was on Monday. I had clinical
early that morning and did not go to bed with enough time to get at least 7 hours of sleep.

Day of week Date Hours minutes

Sunday 3/22 8 33
Monday 3/23 5 25
Tuesday 3/24 7 1
Wednesday 3/25 7 47
Thursday 3/26 7 36
Friday 3/27 7 58
Saturday 3/28 8 37

Workout goal
Day of week Date Time spent working Activities completed
out
Sunday 3/22 24 mins (HIIT) and 4 HIIT and hiking
hours of hiking
outdoors (6 miles)
Monday 3/23 0 time Rest day
Tuesday 3/24 24 mins HIIT
Wednesday 3/25 0 time Rest day
Thursday 3/26 24 mins HIIT
Friday 3/27 24 mins HIIT
Saturday 3/28 0 time Rest day
Buddy Check-In Comments: (Note Key Comments from Conversation)

M O’C Fall 2018

 This week, Liz and I had a facetime conversation about our self-care activities. I had decided to go to
my parents’ house in Glendale since I was not being productive at my apartment. I told Liz that
deciding to go to my house was great for my mental health. I felt so much more productive at my house
than I did my apartment. It felt great to sit outside in my hot tub and relax. Liz told me that she had
been walking her dogs more to get outside and to give them some exercise. She told me that she was
keeping busy with work and has been feeling a little bit overwhelmed with school since a lot of projects
are coming up. I told her that I make to-do lists to be able to visualize what I have to do each day.

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

8 The student nurse will continue to get at least 7 hours of sleep each night during the week and the
student nurse will also conduct HIT (high intensity training) workouts in her apartment that last at least
24 minutes long 4 out of the 7 days of the week.

Comments on Activity:

This week, I did not meet my sleeping goal since I failed to get 7 hours of sleep for Monday. I faced the
same issue as I did last week. I had gotten used to going to bed later and waking up around 10 am that
when it came for me to wake up early for clinical on Monday, I was unable to fall asleep early enough
to ensure my 7 hours. I continued with my HIIT workouts from the guide that I had purchased and met
my goal. I like the HIIT workouts because although they are quick, they make me sweat as I would on a
lifting and running day. Therefore, I still feel like I am getting a proper workout in in spite of not being
able to go to the gym.

Day of week Date Hours minutes

Sunday 3/29 8 27
Monday 3/30 6 14
Tuesday 3/31 8 0
Wednesday 4/1 7 46
Thursday 4/2 8 42
Friday 4/3 9 4
Saturday 4/4 8 26

Workout goal
Day of week Date Time spent working Activities completed
out
Sunday 3/29 24 mins HIIT
Monday 3/30 0 time Rest day
Tuesday 3/31 0 time Rest day
Wednesday 4/1 0 time Rest day
Thursday 4/2 24 mins HIIT
Friday 4/3 24 mins HIIT
Saturday 4/4 24 mins HIIT

M O’C Fall 2018

 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?

From the panopto, I was shocked to realized that from one of the studies the presenter chose it stated
that 1/5 nurses will experience burnout and this means that 10/54 in the cohort will experience burnout
within about 3 years. It was also shocking to learn about how nurse burnout can affect that nurse’s
patients, such as decreased satisfaction and increased risk of infections. This 8-week intervention also
taught me that how much sleep I get each night really effects my attitude the next day. I found that it
was imperative that I get at least 7 hours of sleep each night in order for me to be rested and feel
productive and awake the next day.

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

I have noticed that I am more aware of how long I am sleeping and that the length and quality of my
sleep really affects my attitude the following day. I try to make it a habit of getting at least 7 hours and
I have noticed that I need to make an effort to go to bed earlier on days that I know I need to wake up
early. I have also made it a goal to workout at least 4 times a week. I feel more mentally healthy after
completing this 8-week intervention. By consistently doing my physical activity each week, I feel much
better about myself.

Will you do anything differently now? Please explain.

I will continue to follow the HIIT guide that I had purchased to keep up with my physical exercise. I
also need to start making an effort of go to bed earlier so that I can get my 7 hours of sleep every night.

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
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

M O’C Fall 2018
 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