NURS 478 Self Care Journal

Your Name: Anne Skinner_____________ Your Buddy: _Leah Gawin___________________

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
Performed high-intensity-interval-training (HIIT) exercise for 45 minutes, three days this week.

Comments on Activity:

I love these intense, sweaty workouts that push me and challenge my body.

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

2
Performed high-intensity-interval-training (HIIT) exercise for 45 minutes, three days this week.

Comments on Activity:

I feel like I’m seeing differences in what my body is capable of accomplishing each week. I feel
stronger and I can even see some baby muscles peeking through.

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

Leah and I talked about different and fun ways to work out. I like to stick to a plan whereas Leah likes
to do different things to keep it interesting.

M O’C Fall 2018

 Week Description of intervention implemented this week (include frequency/length of time):
3
Walked in park twice this week for an hour. I also did a strength-training circuit at the recreation center
for 45 minutes.

Comments on Activity:

I love working out at the gym but sometimes I have a strong desire to get outside. Walking and being
mindful has always been a great way to clear my mind and combat stress.

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

Both Leah and I agreed that exercising noticeably decreases our stress levels. Whether school or
personal matters, exercising is a way that we both deal with it.

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

4
Performed high-intensity-interval-training (HIIT) exercise for 45 minutes, three days this week.

Comments on Activity:

Exercising in the recreation center at the U of A is fun because I can meet up with friends to work out
with or run into friends while I’m there. It’s busy but I like the sense of community that the rec center
has.
Buddy Check-In Comments: (Note Key Comments from Conversation)

Leah and I talked about how we enjoy gym workouts. The U of A rec center can be crazy which is why
Leah likes to go to LA Fitness because it is less busy. Either way, gyms have equipment and make it
easier to access what is needed for our workouts.

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

5
Performed high-intensity-interval-training (HIIT) exercise for 45 minutes, two days this week. Climbed
stair master for 30 minutes for a third day of exercise.

Comments on Activity:

The stair master has always been a struggle for me and so I sometimes feel compelled to get on it from
time to time just to challenge myself.

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

M O’C Fall 2018
 Leah and I both felt pretty tired this week from the demand of school. With that said, we talked about
helpful supplementation to get energized for workouts. Leah prefers to use preworkout powder whereas
I just drink a cup of coffee beforehand.

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

6
Continued HIIT workouts three times this week for 45 minutes each.

Comments on Activity:

A friend of mine joined me for one of my workouts. This gave us an opportunity to catch up while also
being productive.

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

Leah and I talked about how we both enjoy working out outside. I sometimes like to workout in my
backyard because its private but Leah enjoys hiking and being in nature.

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

7
HIIT workout three times for 45 minutes each session.

Comments on Activity:

I performed one of the workouts at home which helped save time so I could make it to my clinical day
on time. I worked out in my backyard and I enjoyed the change of pace, the weather and the privacy.

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

Leah gave me the idea of reading textbooks or study material while walking on the treadmill. This is a
nice way to workout while also being a good student. I loved the idea and will try it!

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

8
I walked outside for an hour three times this past week.

Comments on Activity:

My body felt tired this week and so I decided to listen to it and take a break from my high-intensity
workouts. It felt nice to still get my blood flowing but allow my body to heal and recover.

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?

These activities taught me that it’s important to prioritize yourself in order to care for others. It also
taught me that there is enough time in my week to exercise no matter how busy life is.

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

I don’t feel as winded performing CPR or climbing the four stories up to classroom 470.

Will you do anything differently now? Please explain.

I will continue to make exercise a priority in my life even as I transition to starting my career.

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

Agree Disagree
M O’C Fall 2018
 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