Reclaim Your Coffee Break to Maintain Wellbeing
As we transition back to something resembling the ‘old normal’, Marley Coffee expert shares the physical and psychological benefits of enjoying a daily coffee break (or three!).
Over the last year we have all adapted to working from home; many of us finding our work and home lives blurring into one as a consequence. In turn, this has led to us feeling the need to be ‘always on’, squeezing a few extra tasks in at the end of the workday as well as answering emails and calls from dawn until dusk.
“It’s no surprise that so many of us now feel burnt out, stressed and anxious even before our workday has begun,” says Guy Wilmot, UK Brand Manager of Marley Coffee. “However, a great, and simple way, to combat this is by taking regular short breaks away from your desk. Enjoying a regular coffee break is the ideal solution.
“When you hit that mid-morning or 3pm slump, rather than forcing yourself to crack on, put some physical distance between yourself and your work, allowing yourself 10 minutes to refresh and re-charge. Not only will you feel the physical and psychological benefits of giving yourself a break from sitting at your desk, but you’ll also find yourself more productive when you do return to work.”
Read on for Marley Coffee tips on reclaiming your coffee break and insights on how this will benefit wellbeing…
We all have those mid-morning and mid-afternoon slumps, but rather than trying to push through your mountain of work, taking a short break will give you a chance to physically move away from your screen, relieving any possible tension in neck, shoulders and eyes, as well as mentally take a break to refresh the mind. In the long run this will leave you feeling rested, more relaxed and more productive when you do return to work.
To super-charge your productivity, when you return to your desk and have checked through your emails, take a few minutes to write a to-do list. Work out what is urgent and needs to be done today vs what can be left until tomorrow or delegated to another team member.
And most importantly, make sure to schedule in another short break to re-group and recharge.
Improve mental and physical health
It should come as no surprise that sitting at your desk all day is bad for your health, however you may not realise quite how bad it is for you. It’s thought to slow the metabolism, which affects the body’s ability to regulate blood sugar, blood pressure and break down body fat (1).
So, rather than gulping down a drink at your desk, consider taking your break outdoors for a potter around the garden or a short stroll down the road whilst soaking up some spring sunshine. Not only will you enjoy the benefits of movement and fresh air but also of increased exposure to sunlight which helps your body make Vitamin D.
Vitamin D, also known as the sunshine vitamin, is important for maintaining strong bones, healthy blood cells and boosting your immune system. It is also thought to boost the brain’s release of the happy hormone serotonin, which helps you feel calmer and more focused.
Make your break mindful
Mindfulness can help relieve stress, lower blood pressure, improve sleep, and boost overall mental health. It also creates a greater capacity to deal with adverse or stressful events, so taking a few moments to practise mindfulness meditation is the ideal activity while you’re waiting for your coffee to brew.
Mindfulness meditation involves sitting silently, paying close attention to thoughts and sensations in the body, as well as sounds and sensations around you, re-focusing your attention whenever you notice your mind has started to wander.
You can also enjoy some cleansing and reinvigorating breaths to finish off your break.
Lion’s breath is said to alleviate stress – inhale through your nose, open your mouth wide, stick out your tongue and stretch it down towards your chin. Exhale forcefully, making a ‘haa’ noise with your breath. Breathe normally for a few seconds and repeat once more.
Allow time to connect with loved ones
Socialising is a fantastic way to spend a short coffee break as it benefits both your mental and emotional health and that of whoever you are socialising with.
Although we’re now able to visit family and friends outside, many may still be shielding, might not be close by, or the unpredictable UK weather may mean outdoor meets aren’t always especially appealing. A ten-minute phone call, video call, or simply sharing some memorable photo memories will help you re-connect with friends or loved ones and break up an otherwise busy day of work and other responsibilities.
And when was the last time you caught up with your colleagues about something other than work? They too will undoubtedly appreciate the reminder to take a few minutes away from their desk to catch up on more personal or light-hearted topics.
Quality time with yourself
How often do you enjoy a break where you do absolutely nothing?
Far from being lazy, sometimes the most restorative kind of break is when we just allow ourselves a few moments of calm. Switch off your notifications and leave your phone at your desk while you enjoy a fresh cup of coffee whilst contemplating a view from a window, enjoying sunlight on your face, cuddling with a pet, savouring a snack… While it may seem difficult at first, taking a complete mental break reminds us that the world doesn’t stop spinning if we take ten minutes for ourselves.
So, what are you waiting for? Grab those biscuits, a fresh cup of coffee – decaf if it’s after 3pm – and enjoy the sweet bliss of doing nothing.
For more information or to check out Marley Coffee’s range of delicious, premium-quality coffee visit marleycoffee.eu.
Notes to editors:
- (1) https://www.nhs.uk/live-well/exercise/why-sitting-too-much-is-bad-for-us/#:~:text=Studies%20have%20linked%20being%20inactive,and%20break%20down%20body%20fat
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About Marley Coffee
International gourmet coffee brand, Marley Coffee, offers premium quality beans, grounds, pods and coffee bags.
Founded by Rohan Marley, Marley Coffee traces its origins to the Nine Mile farmlands of Jamaica, where legendary musician Bob Marley learned a deep respect for nature and humanity that helped guide his life. Bob always said he would return to farming one day and with Marley Coffee, Bob’s family is honouring and fulfilling his dream.
The ethos of the Marley Coffee brand, aligned with Bob Marley’s legacy as a force for global good, and encapsulated under Marley Coffee’s “One Love” banner, is rooted in the triumph of peace, unity, family, love, and sustainability, and is manifested in every cup of Marley Coffee.
100% arabica and available in grounds or whole beans, the Marley Coffee range includes nine different blends, plus a pure Jamaica Blue Mountain coffee. All coffees are named after Bob Marley songs.
Marley Coffee Nespresso-compatible capsules are currently available in two varieties. Whilst the newest addition to the product portfolio – Marley Coffee bags – comes in three different blends.
Marley Coffee is a superb tasting, quality product, that is loved by serious coffee drinkers around the globe. It’s a classic, authentic coffee, with a rich, smooth flavour and intoxicating aroma that is giving the purity and pleasure of the coffee experience back to consumers.
Beans are sourced from the top coffee growing regions worldwide and are small batch roasted in the UK for distribution throughout Europe. Marley Coffee boasts both Rainforest Alliance and Organic Certified ranges and monitors its coffee sources using the highest ethical standards. The brand promotes the sustainable efforts of small farmers in the poorest rural communities around the world, with all partner farms striving to support both local communities and the environment through organic, sustainable and ethical practices. It also supports global reforestation via donations to One Tree Planted.
Marley Coffee extends its sustainability commitment to packaging across the full range of products. All Marley Coffee packaging is fully recyclable.
Priced from around £5.99 for a 227g bag, Marley Coffee is available to buy via the Marley Coffee website (www.marleycoffee.eu), Amazon and in major UK retailers, including Planet Organic, Selfridges and As Nature Intended. The product is also stocked in a number of independent stores via distributors, e.g. Tree of Life, Marigold Health Foods, CLF, The Health Store and Rainbow Wholefoods.