As many legislative staff members gear up for the 2025 session, planning for self-care can be just as important as preparing for work.
“Self-care matters because it promotes overall well-being,” NCSL Ethics Director Mark Quiner told a session at NCSL’s 2024 Base Camp. “Believe it or not, it helps prevent disease. It positively impacts our physical, our mental and our emotional health. It helps you perform at your best. And who doesn’t want to do that?”
Burnout, which is common when people dedicate themselves entirely to a job, can lead to physical and mental exhaustion and a feeling of lost identity, he says.
There are four elements to self-care, Quiner says: personal, professional, spiritual and physical—and they all contribute to success and happiness. The U.S. barely ranks in the top 20 happiest countries, in part because of burnout, which can lead to anxiety and depression, he says.
Quiner recalled the death of a friend in the Iraq war, a loss that required him to work very hard to pull himself out of “a dark place.” He says he began going on personal retreats where he could get away and just exercise, set goals and take time for himself.
Other coping mechanisms Quiner suggests: eating well, getting adequate sleep, exercising regularly and following treatment plans for mental health disorders if necessary. All these strategies, he says, are long-term solutions. Temporary solutions such as binge eating or drinking won’t lessen burnout or solve deeper problems, he says.
“How do you handle stress?” Quiner asks. “Maybe don't go to the bar right away.”
Another solution he offers: volunteering or doing something nice for others. Quiner says doing volunteer work after his friend’s death helped pull him out of his funk. He reminded participants that NCSL has an extensive outreach program with many opportunities to volunteer and give back to those in need.
Quiner also urges legislative staff to spend some time off their phones and devices, even for just an hour. Many people are attached to their phones because it’s how they feel connected to their family or friends, but he says taking regular breaks from technology can greatly increase well-being and happiness.
“Literally unplug everything,” Quiner says. “Go for a walk without your device. I’ve found it so fascinating, and the attempts I’ve made to do some of these things have been really impactful for me.”
Aside from caring for themselves, Quiner advises staff to be empathic and care for their colleagues if they’re struggling. He says empathy is owning other’s feelings, rather than just feeling sorry for them. This allows grace for others and takes away some of the shame or anxiety they may have for not feeling OK.
“Acknowledge their pain and then just say, ‘I don’t need to know the details, but I’m here for you,’” Quiner says. “That goes a long way to have people know that someone cares, and someone’s there.”
Grace Olson was an intern in NCSL’s Communications Division.