🧘 Office Swap: Lunch Files – Emotional Wellbeing

Date: 25 September 2025
From: Office of Nourishment & Energy (Acting)
To: All Staff
Subject: “How does lunch run here?”

Each week, Nourishment & Energy (N&E) asks the same question: “How does lunch run here?” Today we shadow Emotional Wellbeing (EW)—they triage feelings; N&E triages fuel. Biscuits appear. So do solutions.

N&E: How does lunch run here?
EW: Honestly? Tea, a biscuit, and… feelings. Sometimes we “forget” to eat when the morning’s rough.
N&E: (gasp) Tea is a hug, not a meal. What happens by 3pm?
EW: We graze: more biscuits, maybe chocolate. Appetite’s weird when the heart’s loud.
N&E: Understandable. Let’s steady the system: ritual before refill.
EW: Define “ritual,” not a lecture.
N&E: Warm mug, 90-second slow breathing, short walk to the window. Then an actual lunch.
EW: People want comfort food, though.
N&E: Keep comfort—pair it. Water + fruit or a handful of nuts with the treat = fewer crashes.
EW: And on days we can’t face food?
N&E: Go gentle: soup, yoghurt + fruit, congee, smoothie. Soft doesn’t mean “less than.”
EW: Huh. Calm first, then lunch.
N&E: Exactly.
Both: Soothe first, then nourish.

N&E’s Notes (evidence-based fixes, fast)

• Ritual before refill: Warm beverage + slow exhale breathing (e.g., in 4, out 6) can lower stress and make appetite cues clearer.
• Protein + produce at lunch: Aim ~1 palm protein + 1–2 fists veg/fruit to stabilise mid-afternoon mood and energy.
• Pair the treat: Enjoy the biscuit/chocolate with water and fruit or nuts to buffer a sugar spike.
• Caffeine cut-off (after ~2pm if anxious): Helps reduce jitters and protect sleep.
• Low-appetite days: Choose gentle foods (broth/soup, yoghurt + fruit, congee, smoothie) so you still eat something.
• Tiny “care kit” at desk: Mug, tea, headphones (2 songs), lip balm, tissue—permission to pause, then eat.

Self-Love Reflection: Soothe your system, then feed it something kind.