After an unseasonably warm autumn, the mercury is dipping and it’s finally cosy season. Time to embrace our inner hermit, and snuggle under soft, snuggly blankets, light those candles we’ve been lusting after all year and hunker down to prepare for the next few months of crunchy leaves, hot chocolate treats and days when it’s dark pretty much straight after lunch. 

And let’s face it - the last few months may have been enough to make even the most resilient of us want to hibernate until 2028. You don’t have to scroll too far on your socials to be met with an onslaught of depressing news, from politics to the ongoing cost of living crisis. This said, our interest in switching off and allowing ourselves some self-care time has never been higher, but if you’re too busy to contemplate a proper detox,  we have the perfect antidote to quiet a busy body and mind: the Swedish tradition of ‘fika’. 

For the uninitiated, fika is commonly (and loosely) translated to the art of coffee, cake and catching up– but the Swedes stress that it is so much more than that. Let’s dig into the details (while sipping on coffee, and wrapped in a blanket, of course.)

If we had you at coffee and cake, fika (pronounced fee-ka) gets even better the more we learn about it. 

In Sweden itself, fika is so much more than a simple coffee break. A ritual deeply-rooted in their culture, it provides much-needed space and time to step away from the grind of everyday life, take a breath and clear the mind. Plus, it has a valuable social function, too. One doesn’t fika alone -  it’s a much-needed chance for people to meet and hang out with friends, get to know new people, check out potential partners or network with business folks, all while enjoying tasty snacks. What could be better?

So important to the Swedish psyche is the ritual that some companies (like Volvo and IKEA) add a clause to contracts stating that employees are entitled to fika breaks. IKEA even states on its website: “More than a coffee break, fika is a time to share, connect and relax with colleagues. Some of the best ideas and decisions happen at fika.”

Given that Sweden is consistently placed in the top five happiest places in the world to live, it’s really no surprise that once again, we’re looking to the Scandinavian nations for inspiration on how to step away from the chaos of life and enjoy the simpler things. There is an innate sense of calm and resilience (sisu, anyone?) in that part of the world that we could all learn a thing or two from. And if that happens to involve a caramel latte and carrot cake, who are we to argue? 

What are the origins of fika?

According to Visit Sweden, fika has a pretty humble beginning in the 18th century. The word itself is believed to be a reversal of the syllables in the word kaffi, the old spelling of coffee. However in later years, around the 19th century, the accompanying baked treats – often called fikabröd (fika bread) – became just as important, along with the social aspect of the custom.

Nowadays, fika is commonly enjoyed casually at work with colleagues or during more elaborate outings with friends at the weekend. As the tourist board itself states: “‘Let’s do fika,’ is one of the most uplifting messages you can receive from a long-lost friend.”

If we haven’t convinced you yet (what’s wrong with you?) then you might be interested to know there are science-backed benefits to the practice, too. Let’s dig into the details. 

1. It boosts productivity: research shows that even short breaks in the working day are beneficial for productivity. 

2. It encourages mindfulness: while it might only last 10 minutes, fika can’t be rushed. The whole point is to completely slow down, breath more deeply, really taste what you’re eating and notice the scents you’re surrounded by. 

3. It reduces stress: studies show that taking the time to step away from our desk for a moment works wonders for our mental health, reducing stress levels and allowing us space to gain perspective on matters. 

4. It promotes social connection: one of the tenets of fika is catchin up with others - friends, colleagues, or family. In an age when many of us are working remotely, it’s easy to lose this social connection - those water cooler moments just don’t happen anymore. And we all know that social connection is linked to longevity. So, in effect, having coffee and cake could be helping us to live longer. 

How can I adopt fika in my own life?

Thankfully, very easily. Simply take two 10 – 30 minutes breaks throughout your day away from your desk to reconnect to yourself and others.

As for your fika table, a cup of coffee is deemed essential (but really, any other drink you enjoy is just as fine.)

According to Hej Sweden, most people also combine their break with some pastry, called fikabröd. Among the most popular are kanelbullar (cinnamon buns), chokladbollar (chocolate balls) and biscuits. And then, you’re all set for some much-needed downtime.

Let’s do fika, shall we?

Images: Getty