Breaking the Burnout Cycle

The strain of daily life, a busy work schedule, caring for kids and other surprise stressors can leave us feeling overwhelmed, immobilized and completely burned out. 

Sarah McClanahan, D.O., a psychiatrist and the executive director of behavioral health at Laureate Psychiatric Clinic and Hospital in Tulsa, shares that one of the most effective ways to prevent stress from becoming overwhelming is maintaining consistent routines and prioritizing self-care. 

“Our brains thrive on structure, and routines provide a sense of stability when life feels chaotic,” says McClanahan. “Sleep is often the first thing to suffer when we’re stressed, yet it’s one of the most important factors in keeping our bodies and minds functioning well.”

She recommends going to bed and waking up at the same time each day to regulate internal rhythms and keep stress levels manageable. Equally important is carving out time for self-care, whether it’s crafting, taking a bubble bath, exercising or enjoying a quiet moment.

“These activities help us stay grounded and prevent stress from escalating into something more serious, like an anxiety disorder,” says McClanahan. “Stress is a normal part of life, but if it begins to interfere with your ability to do everyday tasks, that’s a sign to reach out to a therapist or doctor for support.”

And when life feels maxed out from busy schedules or the monotony of your day-to-day, McClanahan emphasizes the importance of intentional scheduling and boundary-setting. 

“Too often, we pack our calendars so full that we forget to include time for ourselves,” she says. “Making self-care a non-negotiable part of your schedule helps restore energy and perspective. Equally powerful is learning to say ‘no.’ Boundaries protect your time, your energy and your mental health. It isn’t always easy, but it’s a vital skill for reducing stress and avoiding burnout.”

When you choose a meal, what matters most? Taste? Convenience? Calorie count? From a health perspective, food is meant to sustain our daily activity. But what if you ate primarily for energy instead of pleasure? How would that change your choices? 

To explore these questions, we call upon nutritional expert Jenny Witherspoon, MS, RD, CSO, LD, director of clinical nutrition and integrative services at OU Health Stephenson Cancer Center in OKC. She notes that whether people prioritize pleasure or count calories and carbs, both approaches often miss what matters most: nutrient content. 

“Unless someone is an athlete, it’s rare for people to think about how their food choices can impact their energy levels,” Witherspoon says. “Food choices are made for various reasons – to achieve a certain physique, meet sports-related weight goals, respond to a health diagnosis, find comfort during stressful times, or simply due to convenience or work schedules. In some cases, food choices are influenced by scarcity.”

Viewing food as fuel encourages a goal-oriented mindset, she explains, but balance is essential. 

“The pros include optimizing performance, providing clarity in making food decisions and aligning eating habits with performance goals,” Witherspoon says. “However, the cons arise when this mindset goes too far, leading to an all-or-nothing mentality, which can contribute to disordered eating, neglecting the social aspect of sharing a meal and oversimplifying what the body needs for optimal health and performance.”

She recommends starting with a balanced plate of fruits, veggies and lean proteins, though individual needs vary on healthy conditions, goals and activity levels. For intense activities like marathon training or long hikes, focus on replenishing glycogen stores through carbohydrates while ensuring adequate protein and hydration. 

“Consulting with a Registered Dietitian Nutritionist on goal setting, lifestyle changes and sports nutrition is key,” she says. “They possess extensive knowledge of anatomy, physiology and chronic diseases, and can create a personalized care plan tailored to your current health state, goals and resources.”

Dental Health’s Link to Longevity

Healthy teeth and gums mean more than a great smile. According to the American Academy for Oral & Systemic Health, poor dental hygiene can lead to serious health issues including cardiovascular disease, diabetes, Alzheimer’s disease, respiratory problems and certain cancers.

The mouth serves as a doorway to the body – harmful bacteria that enters or originates there can spread through the bloodstream. In addition, some health issues can be first detected by examining the mouth. 

Cardiovascular disease: Periodontal disease may be linked to artery inflammation. When bacteria from the mouth enters the bloodstream, it can contribute to inflammation of the arteries and possibly blood clots, which can increase one’s risk of stroke and/or heart attack. Poor oral health is also associated with high blood pressure and elevated LDL cholesterol. 

Other systemic conditions: Oral bacteria has been implicated in Alzheimer’s and dementia development. Women with periodontal disease are six times more likely to give birth prematurely. There’s also a strong correlation between gum disease and pancreatic, lung and blood cancers. Additionally, bacteria from the mouth can be inhaled, leading to respiratory infections like bronchitis, pneumonia, COPD and lung disease. 

In short, preventing gum disease through daily oral care and regular dental visits is essential to maintaining both oral and overall health.

The quality of our sleep matters. Getting a good night’s sleep affects our overall health and impacts every aspect of our daily lives. According to the National Institutes of Health (NIH), approximately 50 to 70 million American have a sleep disorder, and about one in three adults do not regularly get the recommended amount of uninterrupted sleep. Current recommendations suggest adults 18 and older need seven to nine hours of sleep per night. To help achieve your best night’s rest, consider these simple steps toward better sleep.

1. Maintain a consistent sleep schedule. Go to bed and wake up at the same time every day, even on weekends. 
2. Limit caffeine intake later in the day. Avoid caffeine at least six hours before bedtime.
3. Create a peaceful environment. Keep your room cool and comfortable with a fan or room-darkening shades.
4. Avoid light-emitting screens before bedtime. Put away phones, tablets and laptops at least an hour before bed. Avoid scrolling social media or catching up on work while in bed. 
5. Stay physically active. Regular exercise promotes better sleep, but avoid vigorous workouts too close to bedtime.
6. Quiet your mind. If worries keep you awake, try journaling your thoughts or making a to-do list for the next day to help calm your mind for restful sleep.

Don’t like to exercise? You’re not alone. A recent poll of 2,000 Americans who frequently exercise found that 50% of respondents don’t enjoy it. In addition, the Centers for Disease Control and Prevention (CDC) reports that approximately 76% of U.S. adults don’t meet the federal guidelines for physical activity, which recommends at least 150 minutes of moderate or 75 minutes of vigorous aerobic exercise per week, plus muscle strengthening activities twice a week. 

So, instead of trudging to the gym, take stock of what you like. Doing things you enjoy can lower stress and increase fitness. Here’s a quick list of fun and engaging activities that can help break up your routine.  

1. Grab a friend and explore nearby natural areas – like the Redbud Valley Nature Preserve or Turkey Mountain in Tulsa or the trails in Martin Nature Park or Lake Stanley Draper in Oklahoma City. 
2. Want to try rock climbing? Take a beginner’s course at Climb Tulsa or Threshold Climbing + Fitness + Yoga in OKC. It’s never too late to try something new. 
3. Get your groove on. Dance is a full body workout that challenges the mind and body. The Tulsa Country Western Dance Association offers lessons for beginners and the OKC Swing Dance Club offers activities for all ages to enjoy. 
4. Don’t underestimate a neighborhood walk. Simply stepping outside your door can get your heart pumping and lift your mood. 

A habit, in its simplest form, is something we do regularly without much thought. These are tasks we must first perform consciously, but after much repetition, they become automatic – something we do without needing to think about it. Small changes each day that build positive habits can make a big difference in our lives. 

The 1% rule, a concept popularized in James Clear’s book Atomic Habits, focuses on progress rather than perfection through manageable daily actions that build momentum. The idea is simple yet powerful: a 1% improvement each day can result in nearly a 37-fold increase over a year.

Consider these micro-habits to improve your physical, mental and emotional health:

• Drink a glass of water upon waking up
• Stretch before bedtime
• Add a vegetable to every meal
• Choose one healthy snack to always keep on hand
• Avoid social media until a certain time of the day
• Start your day with a positive affirmation

From once-in-a-century Route 66 celebrations to athletic championships and long-awaited infrastructure upgrades, 2026 is shaping up to be a landmark year for the Sooner State. We explore the biggest events, new developments and everyday experiences that will help keep the post-holiday slump at bay.

This year marks the centennial for U.S. Route 66, which will bring new experiences to communities across Oklahoma. In the years leading up to the 100th anniversary, state officials have partnered with the Route 66 Centennial Commission to kick off a series of events and activities to commemorate the special occasion at both the state and national levels. 

“We’ve got the inner city of Chicago, the cornfields of Illinois, the Missouri Ozarks and the Native American heritage in Oklahoma – all the way through New Mexico to the West Coast,” says Rod Reid, who serves as the chair of the Route 66 Centennial. “There’s so many experiences for people to enjoy and see how Route 66 made our country what it is.” 

Alongside, plenty of Oklahoma’s most beloved events return – meaning more fun for everyone.

2026 SEC Championship 
March 21

For the first time ever, the Southeastern Conference for competitive collegiate athletics will host this year’s SEC Gymnastics Championship at Tulsa’s BOK Center.

Philbrook Wine Experience 
April 24-26

Dubbed the Best Wine Festival in the country by USA Today, the Philbrook Wine Experience returns April 24-26 with 50 internationally renowned vintners, alongside regional restaurants and a high-end auction to benefit Philbrook. Since the event’s inception in 1992, donors have raised over $27 million to benefit the families and children of Tulsa through programming at Philbrook Museum of Art.

Route 66 Capital Cruise
May 30

Thousands of classic and vintage cars will complete a 5.5-mile cruise along the historic Mother Road in an attempt to set the world record for the world’s largest car parade.

2026 USA Gymnastics Championships 
June 22–27

USA Gymnastics will return to the BOK Center for its 2026 championship, which is expected to draw nearly 2,000 athletes from across the country.

Route 66 Road Fest 

June 27-28

Presented by AAA, the Route 66 Road Fest will take place at the SageNet Center at the Expo Square and will feature an interactive historical exhibit, a classic car show and a plethora of family-friendly activities. 

Route 66 Tulsa Birthday Bash & Veteran’s Day Parade 

Nov. 11

Planned in conjunction with Tulsa’s annual Veteran’s Day Parade, a mix of live entertainment and musical performances will take place at various locations throughout downtown Tulsa and eventually culminate in a concert at the Cain’s Ballroom. 

2026 NCAA March Madness 
March 19, 21

For two nights, basketball enthusiasts will get the chance to see the first and second rounds of the NCAA Men’s Division I Basketball Championship at the Paycom Center. 

Paul Reed: A Retrospective at Oklahoma City Museum of Art
Through April 12

This artist retrospective consists of over one hundred paintings, sculptures and works on paper from the prolific Paul Reed. The checklist is drawn primarily from OKCMOA’s permanent collection with additional loans from museum and private collections. On Jan. 18, March 1 and April 1, you can also enjoy public guided tours of the exhibition.

Festival of the Arts 
April 23–26

As a long-standing rite of spring, hundreds of artists will bring their best works and performances to Oklahoma City’s Bicentennial Park for the 60th annual Festival of the Arts. 

Route 66 “Kickin’ It” Centennial Birthday Bash 
May 30

A city-wide birthday bash for Route 66’s 100-year anniversary will take place in Scissortail Park and the Myriad Botanical Gardens, blending classic Americana nostalgia with modern-day festivities.  

2026 ICF Canoe Slalom World Championships 
July 20–25

The International Canoe Federation has selected RIVERSPORT in Oklahoma City as the destination for its world championships, marking the first time for the event to be held in North America in over a decade. 

Cities across the state anticipate an increase in tourism in connection with the Route 66 centennial. 

“It’s a tremendous opportunity for our state,” says Mike Neal, president and CEO at the Tulsa Chamber of Commerce. “People from across the country and international travelers from around the globe will come to tour our community and celebrate the centennial of the Mother Road.” 

To capitalize on the historic event, state and city leaders have invested millions of dollars into infrastructure and recreation. From improved roadways to art installations, here’s a rundown of some of the projects that will help strengthen Oklahoma’s unique identity and enhance the quality of living.

Kicks 66 Installation

Created by local artist Cameron Eagle, a 35-foot-tall neon installation of a boot, dubbed “Kicks 66,” will pay tribute to the Route 66 Centennial. The installation, which features lyrics from American songwriter Bobby Troup, will be completed this summer and on display in front of Oklahoma City’s National Cowboy and Western Heritage Museum.

Oklahoma City Animal Shelter

A new, two-story animal shelter will open in 2026, drastically increasing the city’s capacity to shelter and deliver critical treatment to animals in need. As a MAPS 4 project, the city broke ground for the construction last February, which will feature an expanded veterinary, lab and kennel facilities. 

“It’s been much anticipated,” says David Todd, MAPS 4 Program Manager. “It’s going to offer about two and half times what they [the Animal Welfare Center] have right now in space.” 

U.S.S. Oklahoma City Submarine Memorial

In 2024, the Oklahoma City Council unanimously approved funding for the construction of a memorial for the USS Oklahoma City (SSN-723) submarine in Wiley Post Park. Slated for completion this year, the memorial will include the submarine’s sail, two dive planes, interpretative components and a flag plaza. 

2025 GO Bond Package

Oklahoma City voters approved the passage of a $2.7 billion general obligation bond in October of last year. The bond package will fund over 547 projects locally, with the majority focused on improving the city’s roadways and public infrastructure, including library and learning centers, parks and recreation, and emergency-response services. 

“It’s massive,” says Zac Craig, president of Visit Oklahoma City, in reference to the bond. “A lot of it is the brass tacks of what’s needed to run a city of our size and that is ever-growing.” 

Air Traffic Control Complex

Construction of a 257-foot traffic control tower at the Tulsa International Airport will be completed this fall, helping elevate the safety, efficiency and reliability of air traffic control services. In addition to the new tower, the Tulsa International Airport will also roll out direct flights to San Diego, Cancun, Minneapolis, and Seattle in 2026. 

“Tulsa’s airport is such a gem already,” says Jonathan Huskey, senior director of communications at Tulsa Regional Tourism. “Adding more direct and international flights and improving the infrastructure of the airport itself with a new control tower is super exciting. It means there’s a lot of good things on the horizon for the airport and Tulsa as a whole.” 

Renovations at Woodward Park

One of Tulsa’s oldest and beloved green spaces, Woodward Park has been undergoing major renovations since last June. The $6.7 million project, which will be completed later this year, includes reconstructing the park’s ponds, improving its native landscaping and expanding its irrigation and stormwater systems. 

Gilcrease Museum

Gilcrease closed to the public in 2021 to build a new facility on the same site as the original museum. The $157 million project is nearing completion, with the installation of its collections beginning later this year. 

“So much of the collection that people know and love will be here,” says Brian Lee Whisenhunt, the museum’s executive director. “But the way that we are sharing those objects is a little different. What we’re really doing aligns with Mr. Gilcrease’s original vision for his collection, which is to tell the story of the Americas.” 

Although the museum won’t officially re-open until 2027, visitors can catch a glimpse of the new facility through its “UnCrease” program, which will enable nearly 50 artists to use the new museum as a space for performances, workshops and community events.  

“I’m excited to see what we can bring to Tulsa and what is represented from all these ideas… and I know these will become subsequent programs and collaborations in the future after we open,” says Whisenhunt.

Even after the holiday season winds down, there’s an abundance of entertainment and recreation for Oklahomans to enjoy during the cold winter months. Check out some of the following activities to beat the winter blues this year:

• Visit the state’s museums and cultural centers, including the First Americans Museum in Oklahoma City, the Oklahoma Route 66 Museum in Clinton and the Discovery Lab in Tulsa.
• Grab a bite to eat at an award-winning restaurant, such as Country Bird Bakery in Tulsa or Nonesuch in Oklahoma City.
• Go to a live music venue – whether it’s large scale like the Paycom Center or BOK Center, or more intimate like Cain’s Ballroom or the Criterion.
• Attend a Thunder basketball game or a Tulsa Oiler’s hockey match.

“The January and February days are kind of dark and dreary, but we have some fantastic indoor amenities,” shares Huskey. “No matter the season, no matter what you happen to be in the mood of doing, you can find something to do to bring some spark to your life.”

Main image cutline: Tulsa’s Route 66 signage; photo courtesy Visit Tulsa