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self care + wellness

9 Self-Care tips we all need right now

Written by Cassie · April 14, 2020 · This blog generates income via ads · This post may contain affiliate links

9 Self Care Tips We All Need Right Now | CassieRauk.com
9 Self Care Tips We All Need Right Now | CassieRauk.com

When COVID became the biggest part of our news cycle, I (and I am sure many others) hoped that this would be fast. A few weeks of staying home and everything would be back to normal in a few weeks.

It is becoming very apparent that we are in this for the long haul. Months, maybe.

That means that now is not the time to forsake your own well-being and sanity. We all need to be in top form to get through this.

Here are 9 things that will help you stay focused and de-stress.

Go outside. Fresh air and sunshine makes everything better.

Sit in silence (or meditate if that is your jam). Get away from the chatter and let your mind wander.

Move your body. Take a walk or do some youtube exercise videos.

Limit social media (and news). Constantly checking Facebook and the news these days is not good for your mental health. Try to limit yourself to a few times a day.

List your accomplishments for the day. It may feel like you didn’t do anything productive, so take a minute to write down what you did get done. And hey, if you managed to get out of bed and take a shower that is still a win.

Get away from screens. Take a break from the television, computer, and phone. Read a book, work on a puzzle,

Take a nap. A 10-minute snooze can make a world of difference if you are feeling cruddy.

Drink water. You can never drink too much and being dehydrated makes you feel like crap.

Connect with someone. Text your mom or video chat with your friends. Have a beer with your neighbor in your yards while staying six feet from each other.

Do you have any self-care tips to add? Let me know them in the comments!

Photo by Taisiia Shestopal on Unsplash


Filed Under: self care + wellness, VIP

How to stop spiraling

Written by Cassie · March 31, 2020 · This blog generates income via ads · This post may contain affiliate links

Things are crazy right now and everything is changing so fast it is hard to keep up. Let’s take a deep breath and talk about how to stop spiraling.

How to stop Spira

It is strange how everything changed so much in a few short weeks. Three weeks ago, I was with my husband at the beach, and right now, I am wondering how long I will still be working and when the virus will reach my community.

Everyone is out of sorts, anxious, and confused. And that is ok. But when you are really spiraling. Going from the New York Times to CNN to Facebook on a constant loop and cannot manage to make it out of bed or the sofa, I want you to remember one thing.

Stop focusing on things you cannot control.

You cannot control the virus. You cannot control the folks that don’t think this is real. You can’t control that your favorite coffee shop and book store closed their doors for God knows how long.

Instead, focus on what you can control and what is most important to you.

You and your family can do your part and social distance the crap out of life. You can go to the store and buy just what you need. You can order books online from that fav book store, and get yourself a huge gift card from the coffee shop.

This is tough. I know.

I am a control freak, so dealing with all of these unknowns is hard for me too. I am a gal who likes to sit down each more and map out what she is going to accomplish. But the new normal that we are living in currently makes that impossible. So if you are having a hard time letting go and letting the universe take the wheel (this is the game that I am playing now) may I suggest taking Emily P Freeman’s advice and focus on the next right thing. And right now, the next right thing is the next 10 minutes.

We will all get through this together. But until the bans and lifted and we can approach our neighbors without trepidation, focus on what you can control.

PS – When Everything goes nuts

Photo by Fernando @cferdo on Unsplash


Filed Under: life + happiness, self care + wellness

How I stay healthy in the winter

Written by Cassie · February 4, 2020 · This blog generates income via ads · This post may contain affiliate links

How I Stay Healthy in the Winter | CassieRauk.com

Trying to stay healthy this winter? Me too! I am one of those lucky people that doesn’t get sick much. Want to learn how I stay healthy in the winter? Read on!

How I Stay Healthy in the Winter | CassieRauk.com

I am one of those lucky people that don’t get sick often. (knock on wood).  

My dad always said it was because my sisters and I were farm kids. We played in the dirt and ended up eating our fair share of it. He put it this way, “When you have been outside all morning sorting cattle, and someone hands you a sandwich, you don’t say I have to wash my hands first. You eat the damn sandwich!”

There is probably some truth to that.

But I also take particular care of myself in the winter to prevent myself from getting sick in the first place. Here is how I go about it.

I get lots of sleep.

Winter is cold and dark, so why not spend some extra time in bed? My theory is that when you are sick, you need to rest, so if you get plenty of rest that you won’t get sick the first place. Right? Well, the Mayo Clinic agrees with me.  

I take walks.

When I was a kid and was sick enough to stay home from school, my mom still made me do my afternoon farm chores. “The fresh air will make you feel better,” she told me. For the most part, she was right. Now I make it a habit to get fresh air every day.  

Minnesota winters make this hard sometimes. Last year around this time, it was so cold that the air hurt your face, but what are you going to do. On days like that, I might limit it to the time it takes to walk my dog out to his spot to do his business, but on nicer days, we spend a bit more time trudging through the snow.

I drink all the wellness teas.

I am a massive fan of SleepyTime and Traditional Medicinal teas. My tea drinking started way to keep my hands warm in the cold warehouse and it morphed into obsession, During the winter, I switch to Echinacea teas to help boost my immune system. I drink Gypsy Cold Care in the cold afternoons and Echinacea Plus before bed.

Wellness teas may be a bit woo-woo for some people. But I think it helps. And drinking warm liquids when you are sick makes you feel better.

I am not a hugger.

Cold and Flu season is when my year-around standoffishness pays off. I am far less likely to be exposed to germs when I am hugging every sick aunt and cousin that comes to visit. But in all seriousness, the easiest way to not get exposed to viruses is to stay away from sick people. If they do get into your orbit (or sneak attack hug you) was your hands after.

I also want to say that if you do get sick, do your family and coworkers a favor and stay home and get well. No one wants to get sick, and most coworkers would much rather pick up your slack then get your flu.

Just a few easy lifestyle changes can mean the difference between spending the winter surrounding by spent tissues and moving forward with your life.  It’s worth a shot, right?

How I Stay Healthy in the Winter | CassieRauk.com

PS – How I prepare for winter.

Filed Under: self care + wellness, VIP

How to say No (in 4 Easy Steps)

Written by Cassie · January 28, 2020 · This blog generates income via ads · This post may contain affiliate links

How to say no (in 4 easy steps) | CassieRauk.com

Saying no is hard, but not as hard as taking on projects that you neither have the time or interest for. I will show you how to say no, without guilt.

just say no tree

So many of us have a hard time saying no. Maybe you are an obliger. Maybe you are a woman who was taught that culturally you need to be a selfless caregiver. Perhaps you are a passive-aggressive Midwesterner that doesn’t like to disappoint people.

Whatever the reason, we all need to flex your no muscles.

It is hard and can be scary. So start with simple things. Say no to that party you don’t want to go to and tell your brother that you cannot go to the Nascar race with him this year.

How do you say no? Follow these four easy steps:

Just say it.

Don’t beat around the bush or say that ‘I will get back to you.” This will drag the situation out even longer and make things even more awkward the next time around. Saying no is like taking off a band-aid – it is best to get it over with.

Do not apologize or make an excuse.  

And, dear Lord, don’t lie! You don’t have to tell your sister why you don’t want to go to her Tupperware party. An “I’m sorry, I can’t make it” or “I don’t have any time in my schedule,” is just fine.

Stick to your guns.

After a firm but polite no if the person keeps going at you, don’t back down. Their insistence is more likey about their insecurities than you saying no. If it is your boss asking, you will probably have to have a more extended conversation. Assuming you are a good employee, you can probably get away with saying no. 

Say thanks for asking and then move on.

Don’t feel guilty or second guess yourself. 

Learning how to say no has been of the most important things I have learned to do for myself. It has helped me create more margin in my days and is one massive step in creating a life I love for myself.

PS – Five areas where I can’t be low maintenance.

How to say no (in 4 easy steps) | CassieRauk.com

Filed Under: self care + wellness

15 Ways to Beat Cabin Fever

Written by Cassie · January 21, 2020 · This blog generates income via ads · This post may contain affiliate links

15 Ways to Beat Cabin Fever | CassieRauk.com
cabin-fever

Mid-January is when the reality of winter in Minnesota starts to set in. The solstice may be behind us, but the seemly endless days of winter are ahead of us. And we don’t even have any holiday parties to look forward to.

That is when cabin fever sets in, and it can be pretty gross.

Here are 15 ways to beat off cabin fever, because spring is still a long way off, friends.

  1. Visit a greenhouse and buy some pants.
  2. Get some seed catalogs and plan next year’s garden.
  3. Go on a weekend getaway.  
  4. Get a daylight lamp.
  5. Take a walk (or snowshoe) in the woods.
  6. Plan a summertime road trip.
  7. Start a new hobby.
  8. Volunteer.
  9. Organize your pantry/garage/basement.
  10. Hold a cozy dinner party.
  11. Bake/Cook something new and time-consuming.
  12. Take an online class.
  13. Home spa day!
  14. Browse a bookstore
  15. Kitchen Dance Party while making cookies. (This might be something that I just do, but . . .)
15 Ways to Beat Cabin Fever | CassieRauk.com

Filed Under: self care + wellness, VIP

Be Grateful

Written by Cassie · November 26, 2019 · This blog generates income via ads · This post may contain affiliate links

Be Grateful | cassierauk.com
Do what you want this Thanksgiving | cassierauk.com

Thanksgiving is upon us, American friends. That means a few days off of my day job, some family time, and avoiding Black Friday shopping like the plague.

While you are spending time with family, friends, or just your beautiful self I want to you take a minute to be grateful for how far you have come within the last year/month/decade.

I know you are probably not exactly where you want to be in your life and the road ahead looks scary and hard. And that is why it is so important to take some time to look back and see how far you have come.

You have accomplished both huge and small things and there is more success on the horizon.

Filed Under: life + happiness, self care + wellness

The Joy of Being Bored

Written by Cassie · November 12, 2019 · This blog generates income via ads · This post may contain affiliate links

The Joy of Being Bored | cassierauk.com

Sometimes sitting quietly in a waiting room can bring you the clarity that you need. I like to call it the joy of being bored.

The Joy of Being Bored | cassierauk.com

For the last few months, I have been in the process of taking care of my dad’s estate. I haven’t been doing it alone, but it is a lot of tedious paperwork.

It also means I have spent lots of time waiting. At the bank, on the phone listening to horrible hold music, at the courthouse.

Most recently, it was at the lawyers’ office. No one was running behind, and there were no problems, it was just one of those things. There I sat there in the lobby, surrounded by strangers.

I didn’t pull out my phone and scroll through Instagram, I didn’t pop in an earbud and turn on an audiobook. I didn’t even pick up a magazine or newspaper.

But while I was sitting there with my thoughts something magical happened.

You see, not only am I dealing with estate issues, but I have also been working anywhere between 50-60 hours a week at the day job. Sitting in the lobby, I was stressed out, tired, over-caffeinated, and a bit hungry.

But as I sat there and stared out the window, my mind started to slow.

  • I stopped thinking about work and the self-imposed guilty about leaving early. (Mind you, I left an hour before the official end of my workday, but still managed to work 9 hours).
  • I focused on what truly needed to get done and what was unnecessary.
  • I calmed myself and stopped being annoyed by all of those little things that, when all bottled up, make you angry AF.

Soon enough, the lawyer came out and got me; I signed the paperwork I need to sign and left the office feeling lighter, just by staring out the window for 30 minutes.

PS – Self Care at Work


Filed Under: self care + wellness, VIP

My Evening Routine (and why you should have one too)

Written by Cassie · November 7, 2019 · This blog generates income via ads · This post may contain affiliate links

My Evening Routine (and why you should have one too) | cassierauk.com
My Evening Routine (and why you should have one too) | cassierauk.com

My morning routine is pretty structured. I get up, and the whole thing goes on autopilot. On the other hand, My evening routine is much more free-flowing. Some nights I have some things to check off my to-do list so I spend some quality time with my laptop. Other times, Jesse is home, and we linger over dinner and talk.

It doesn’t matter if your evening routine I structured or free-flowing. The point is to find the things you need to do each night to set yourself up for a restful sleep and an excellent start to tomorrow morning.

There are a few things that are on my must-do list each day after work:

Get a bit of outside time.

I spend most of my days trapped in a near windowless building. So when I finally get home, I like to spend at least 15 minutes outside. I may take the dog for a walk, or I might spend time weeding the garden. If the day was particularly rough, I might lay in the grass under the tree with my dog.

I do this even on the coldest days of winter. It is more important than ever on days when the temp doesn’t get above 0.

Clean Kitchen

The kitchen room we spend the most time, and it is also the room I spend the most time cleaning. After supper, I pack up the leftovers for lunches, pack the dishwasher. and wipe down the tables and counters. And most importantly, set up the coffee pot for the next morning.

Brain Dump and Relaxation Time

Once the kitchen is clean, and any other pending tasks are complete, I take some time to unwind. I might journal (a new habit I am trying out), I might make some tea and chat with my husband. I might drink a beer and watch a couple of episodes of Parks and Rec.

The key is to relax.

I keep a post-it nearby, so I can write down any tasks or ideas that pop up, so I can write them down before I lose the thread.

Go to bed on-time.

I am pretty strict on my bedtime (during the week, anyhow). And since I get up at 4:30 am, that means I try to be upstairs getting into bed by 9. I read for a bit or listen to a sleep story, but my goal is to be asleep by 9:30.

My evening routine is simple, straight-forward, and to the point. But it sets me up for a restful night’s sleep and gives me a jump on the next day.

Do you have an evening routine? What is on your list?


Filed Under: self care + wellness

My (strange) Halloween tradition

Written by Cassie · October 31, 2019 · This blog generates income via ads · This post may contain affiliate links

My (strange) Halloween tradition | cassierauk.com
My (strange) Halloween tradition | cassierauk.com

I am not sure how much you know about pagan religions, so I am going to start with a little history lesson.

Halloween was born from All Hallow’s Eve, which was, in turn, created to Christianity-ize the pagan holiday of Samhain. Samhain is considered one the of high holidays and is (basically) the ancient Celt version of New Year.

Much like the Pagans, I have adopted Halloween as my own New Years’ Eve. I use Halloween as a kind of fresh start. My Halloween is a bit woo-woo and a bit of fun.

There is still time to play along, here is what you do:

Write down all of the things holding you back.

I am talking about fears, money issues, baggage from old relationships, or stupid things you blame on your parents. All of it. Whatever that nasty little voice in your head says to you when you think about going back to school, looking for a new job, or talking to that cute girl.

Let that shit go.

Now using any ceremonial method, destroy those slips of paper. I live in the country, so I toss them in a bonfire while drinking a beer. Flush them down the toilet, tear them up into little pieces, let them float away on the wind. Do whatever makes you the happiest.

Write down a list of 100 dreams.

Now that you are free from what is holding you back grab some paper, and write down a list of 100 dreams. These can be both big and small. The key is to put down an idea no matter how outlandish. These are dreams, not goals. This is a time to dream big!

Do you have a weird holiday tradition? I would love to hear about it!


Filed Under: self care + wellness

How I prepare for winter

Written by Cassie · October 15, 2019 · This blog generates income via ads · This post may contain affiliate links

How I prepare for Winter | cassierauk.com

There are lots of things you should be doing to get ready for winter (at least if you live in a place where you have an actual winter). These lists are all over the internet. They are full of tips like getting your furnace checked out by a professional, do an energy audit, and check for drafts.

Those things are essential, don’t get me wrong. But they are not on the list of things that I do to prepare myself for winter.

Many of these things are practical, some – not so much. But they are essential fall tasks to prepare me for the long Minnesota winters.

How I prepare for Winter | cassierauk.com

I stock up on tea and hot chocolate.

Specifically, I get the Traditional Medicals Echinacea and Gypsy Cold Care tea and any of the Sleepytime varieties. My hot chocolate of choice is the Swiss Miss in the packets. We spend my childhood drinking these, so the nostalgia factor is huge.

I dig out my boots, hats, and gloves.

I don’t have much as far as clothes go, so I don’t have to swap many things out as the seasons change, but winter gear is another story. I have a tote in the garage where I store our gloves, boots, and hats. I hang my coats on the hooks in the garage and swap out my gardening gloves for mittens.

I get the ice melt and snow shovel out of storage.

When I dig out my gloves and boots, I also dig out the snow shovel and ice melt. It is much easier to get these items before the freezing rain and heavy snows set in.

I get my car checked out.

I have my guy check out my tires and give her an ol’ once over. I also throw an old heavy sweatshirt, and an old pair of boots and some thick socks in my trunk. Just in case.

I stock up on cold and flu meds.

There is nothing worse than waking up feeling like shit and not having anything meds. I am partial to medications of the hippie variety: echinacea, elderberry, zinc, etc. I do keep the medicine cabinet stocked with the standard Night Quil variety too, for when things get bad.

I put plastic on the old windows.

As part of our remodel, we are swapping out all of our old crappy windows with new ones. We finished up the downstairs a couple of years ago, but the upstairs windows are still drafty AF. I keep those handy kits on hand and pull out my hair drier and get started.

You found out what I do to prepare for winter, but now it is your turn. What do you do to get ready for the colder months?

PS – Deliberate Unawareness for Self-Care


Filed Under: self care + wellness

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Howdy, I’m Cassie

Rural Gal. INTJ. Voracious Reader. 8w9. Enthusiastic Eater. Questioner. My sarcasm is on point and I am loud for no reason at all.
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