NURS 478 Self Care Journal

Your Name: Olivia Mills Your Buddy: Leanna Anolin

Select any evidence-based intervention/recommendation to follow (do this over 8 weeks):

X Sleep at least 7 hours per night before and after a work or school day
¨ Practice mindfulness meditation for at least 10 minutes everyday
X 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
X 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): Week of 2/4
1
This week I went on 4 walks for 30 min each. I walked around the main campus around midday so that
it was moderately warm.

Comments on Activity:

The walk I went on was very relaxing. The first walk I went on with my friend Leanna around main
campus and the next two walks I went on by myself on the same route Leanna and I had gone on
together. The last walk my sister joined me.
Week Description of intervention implemented this week (include frequency/length of time): 2/11
2
This week I went on a hike up Sabino Canyon to Seven Falls. It took about 3-4 hours total which
included time spent at the end of the hike in the water falls. I went with Leanna and Sam (two other
nursing students) and the weather wasn’t too hot yet which was perfect.
Comments on Activity:

This activity was very enjoyable because I love hiking, especially when there are waterfalls in the end.
It was so beautiful and relaxing to be out in nature on such a perfect day.

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

This week during the hike, we spoke about how it’s our last semester of nursing school and we couldn’t
believe that we were almost done. We talked about how going out in nature really makes you think
about things due to the calm and quiet environment and lack of cellphone use. We also talked about how
we should make it a point to go on hikes together when we can to de-stress.

M O’C Fall 2018

 Week Description of intervention implemented this week (include frequency/length of time): 2/18
3
This week I worked out for 30 min for 5 days this week. I worked out in the gym at my apartment for
three of the days and went on a run outside around campus for two of the days.

Comments on Activity:

I enjoy taking time to exercise as much as I did this week because I can really tell an improvement in
my mood and energy level. This week was challenging but I’m glad I made the time to exercise as much
as I did.
Buddy Check-In Comments: (Note Key Comments from Conversation)

This week Olivia told me about her workouts in the gym and runs outside. I was really happy that she
found the time to work out, especially outside. I know that she really enjoys being outside and in past
semesters it was difficult for her to find time to do so.

Week Description of intervention implemented this week (include frequency/length of time): 2/25
4
This week I went on walks again. I broke it up into two 1 hour walks outside. I spent one at A Mountain
and the other, I walked around campus and down to 4th Street.

Comments on Activity:

Going up to A Mountain was especially nice because I was able to see the sunset, and I’ve never really
walked all the way to 4th Street so that was really fun to see more of Tucson.

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

This week Olivia and I talked about the hike she went on to A Mountain, and her walk around campus.
She said that it was really relaxing to spend time with her sisters on the hike and get away from school
work. We talked about how it is important for us to also stay involved with our families since nursing
school keeps us so busy and sometimes we are not able to see our family as much as we would like to.

Week Description of intervention implemented this week (include frequency/length of time): 3/11
5
I went on 4 30-minute walks this week throughout campus and around Tucson. Two of the walks were
on campus, 1 walk was near Mt. Lemmon, and the 4th walk was in Phoenix while I was there for a day
trip.

M O’C Fall 2018

 Comments on Activity:

This week we got back from Spring Break. I had gone to Aspen, Colorado so it was really cold there
and although I was outdoors skiing, I didn’t have a lot of time to go on walks outside due to the cold.
Being able to walk out in the Arizona heat was really nice because it was so warm and nice out.
Buddy Check-In Comments: (Note Key Comments from Conversation)
This week I talked to Olivia about her trip to Aspen, then Phoenix when we got back to Arizona. We
talked about how she was able to go skiing over spring break and enjoy the snow, which she is used to
because she is from Alaska. Then we talked about how she was able to go outside and hike because the
weather was nicer in Arizona. I mentioned how nice I thought it was that she was able to take time away
from the heat and enjoy the snow.

Week Description of intervention implemented this week (include frequency/length of time): 3/18
6
This week I aimed at getting 7 hours of sleep before class, which was a success. I went to bed at 2200
and woke up around 0630.

Comments on Activity:

I hardly ever get this much sleep, so it was really nice to force myself to go to sleep and have a good
night’s rest before going to a full day of class. I really noticed a difference with how much energy I had
the next day in a positive way.
Buddy Check-In Comments: (Note Key Comments from Conversation)

This week Olivia told me about how she was making more of an effort to get 7 hours of sleep before
class. I said that getting enough sleep helps with being in a good mood, being productive, and overall
being in good health. I said that I wanted to try to do the same and get enough sleep each night before
going to clinical.

Week Description of intervention implemented this week (include frequency/length of time): 3/25
7
This week I went on a 3-hour hike with my roommate to Mt. Lemmon.

Comments on Activity:

This hike was really nice and me and my roommate were able to spend some time together which has
been difficult due to both of our busy semesters.

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

This week Olivia told me about her hike in Mt. Lemmon. I have never done the hike that she went on,
so she inspired me to try it someday with my roommates! We both agreed that hiking is a great way to
relieve stress, spend time outside, and catch up with friends.

M O’C Fall 2018

 Week Description of intervention implemented this week (include frequency/length of time): 4/1
8
This week I worked out for 150 minutes again. I went on two 1 hour runs and played tennis with my
roommate for 30 minutes.

Comments on Activity:

Now that my preceptorship is over, I have had a lot more free-time and have tried to be more active
lately. It has made me more upbeat and energetic and I plan on continuing to exercise and be more
active in the future.
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 to be more mindful about self-care and to make more of an effort to be active
and take the time to do things that I enjoy. I have learned that going on walks alone can be peaceful, and
being able to go with a friend can be a really good way to catch up without the distraction of cellphones.

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

I have noticed that I am more energetic and have more positive energy one I exercise or spend more
time outdoors. I have also noticed a very positive impact on my day if I get more than 7 hours of sleep
in the night including better ability to focus and less irritability.

Will you do anything differently now? Please explain.

I plan on exercising more and going outside in nature more because it has made such a positive impact
on my days. I plan on being more intentional with spending time with people and focus on taking time
out of my busy week to catch up with friends or family that I don’t see as often.

Comments/suggestions:

I would highly suggest that people try to be more active throughout their week. I think that you can
always be more active and that combining exercise with being outside in nature is even better. Being
outside is known to be therapeutic and I can attest to this. Being from Alaska, I’ve been raised to believe
that being outside in nature has healing and relaxing powers, so I would recommend it to anyone. No
matter where you are, get outside and get active!

Please rate how strongly you agree or disagree with these statements:
Following an evidence-based recommendation to reduce burnout was valuable to me.

M O’C Fall 2018

 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

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