Introduction: Hold onto Your Visors, Folks!

The Oklahoma wind howls a little differently today. After two decades of unwavering sideline presence, a cascade of wins, and enough personality to power Boone Pickens Stadium, Mike Gundy’s reign as head coach of the Oklahoma State Cowboys has abruptly concluded. The legendary mullet, a symbol of a specific brand of Oklahoma football, will no longer grace the sidelines. It’s a seismic shift in Stillwater, marking the end of a captivating era. So, how did we get here? Let’s dissect the Gundy enigma.

Part 1: From Hometown Hero to “Mr. Cowboy” – A Storied History

Consider this: Gundy isn’t just another coach who happened to wander into Stillwater. He is Stillwater. A record-setting quarterback for the Cowboys in the late 80s, he bled orange and black long before he patrolled the sidelines. He was a local kid who embodied the spirit of Oklahoma State. Think about the weight of that connection – the ingrained understanding of the university’s culture, the unwavering loyalty to its traditions.

Then, he began building. The transformation of Oklahoma State under Gundy’s leadership is undeniable. From a program often relegated to the fringes of the Big 12 conversation, he forged a perennial contender. Eighteen consecutive winning seasons (2006-2023!) don’t happen by accident. A Big 12 title in 2011? A tangible manifestation of his vision. And those 170 wins? A record that cements his place in OSU history, regardless of the events that transpired recently. He didn’t just coach; he rebuilt.

But beyond the wins and the accolades, there was the “Gundy Brand.” The mullet, which emerged in 2016, became a cultural phenomenon, a symbol of his unapologetic authenticity. The rattlesnake hunting expeditions, the somewhat bewildering shirtless photo with a player – these weren’t calculated marketing ploys; they were glimpses into the genuine, unfiltered character of the man. Love him or hate him, he was undeniably himself.

Part 2: The Rants, The Rifts, and The Resilient Mullet – Gundy’s Controversial Playbook

Ah, yes, the “I’m a Man, I’m 40!” moment. September 2007. A press conference for the ages. A fiery, impassioned defense of his players against perceived media slights. The soundbite launched a thousand t-shirts and cemented Gundy’s image as a fiercely loyal coach, unafraid to challenge the establishment. It was peak Gundy – raw emotion, unfiltered passion, and a healthy dose of defiance.

But the “I’m 40!” rant was just the tip of the iceberg. Gundy’s tenure was punctuated by a series of verbal sparring matches, from public disagreements with influential booster T. Boone Pickens to that unfortunate “jack—” comment directed at a reporter. He possessed a remarkable ability to generate controversy, yet also knew how to walk back when he went too far. Remember the OAN T-shirt incident in 2020, which prompted a player revolt led by Chuba Hubbard? A humbling moment, followed by a necessary apology.

Then came the shifting landscape of college football. Gundy’s initial resistance to the NIL (Name, Image, Likeness) and the Transfer Portal was well-documented. He viewed the portal as “dangerous,” a potential destabilizer. A perspective, perhaps, rooted in a bygone era of college athletics, before the rampant movement of players became commonplace. He later admitted this hurt the team’s depth, demonstrating at least a willingness to adapt, even if reluctantly.

In 2024, there were whispers and then shouts. His comments downplaying a player’s DUI arrest and dismissing critical fans as “failures” didn’t exactly endear him to the Cowboy faithful during what became a very difficult season. Let’s not forget his 2025 comments regarding Oregon’s sizable NIL budget, which stirred the ire of the Ducks’ coach and subsequently went viral.

And then, of course, there was the time a cow head-butted him during a Zoom press conference, forcing him to continue the meeting off-camera. Because, well, only Gundy.

Part 3: The End of an Era – When the Winning Stopped

The decline, when it arrived, was precipitous. The 2024 season was nothing short of disastrous: a 3-9 overall record, a winless campaign in the Big 12 (0-9). It was the first time in two decades that Oklahoma State had failed to secure a single conference victory. A red flag of considerable size.

The 2025 season offered no respite. A 1-2 start, highlighted by a 69-3 drubbing at the hands of Oregon and a stunning home loss to Tulsa, only amplified the discontent. The “Fire Gundy” chants, once unthinkable, grew louder, more insistent.

The inescapable truth? Gundy’s “old-school” approach, despite attempts to modernize, simply couldn’t keep pace with the ever-evolving landscape of college football. His inability to consistently win in the NIL and Transfer Portal era, combined with a steady stream of controversies and escalating fan frustration, became an insurmountable obstacle.

The timing of his dismissal – September 23, 2025 – carries a certain poetic irony. Almost 18 years to the day after his “I’m 40!” outburst, his tenure at Oklahoma State reached its conclusion.

Part 4: What Now? Life After the Mullet (for OSU and Gundy)

Oklahoma State is now faced with the unenviable task of filling the void left by Gundy. The university will pay a reported $15 million as part of his restructured contract. The coaching carousel in Stillwater begins its spin for the first time in over two decades. Names like former Cowboys OC Dana Holgorsen and current Texas A&M OC Collin Klein are already being mentioned. Daunting shoes to fill.

And what of Gundy himself? Retirement to his ranch, perhaps? A new coaching challenge at another program? A role as a television analyst, where he can truly unleash his unfiltered opinions? Before his firing, he maintained that his love of coaching hadn’t waned. His future remains an open question.

Conclusion: A Complex Legacy, A New Horizon

Mike Gundy’s time at Oklahoma State was a tapestry woven with extraordinary triumphs, frustrating setbacks, and moments of sheer, unadulterated entertainment. He departs as the program’s most successful and influential coach.

However, his story also serves as a stark reminder of the immense pressure and the imperative for continuous adaptation in the unforgiving realm of college football.

The Gundy era has ended, but the memories – and the legendary mullet – will persist in Stillwater folklore. Both Gundy and Oklahoma State now face uncharted territory, brimming with uncertainty and possibility. The next chapter begins now.

Imagine this: You’ve had a tough day. Your inbox is overflowing, the traffic was a nightmare, and you just spilled coffee on your favorite shirt. You can feel that familiar tension building in your shoulders and a frazzled feeling taking over your mind. What do you do?

For many of us, the answer is to just push through it or get lost in mindless scrolling. But what if you had a dedicated set of tools ready to go—a personal first-aid kit for your emotions?

That’s exactly what a “Stress-Relief Toolkit” is. It’s not a physical box (though it can be!), but a pre-planned collection of simple, reliable strategies you can turn to when you feel overwhelmed. Instead of scrambling for a solution in the heat of the moment, you’ll have a go-to menu of options that work specifically for you.

Ready to build yours? Let’s get started.

Step 1: Understand Your Stress Triggers

Before you can pack your toolkit, you need to know what kind of “emergencies” you’re preparing for. Take a moment to think about what typically sends your stress levels soaring. Is it a looming deadline at work? A difficult conversation with a family member? Maybe it’s the noise and rush of your daily commute.

You don’t need a detailed analysis, just a general idea. Knowing your triggers helps you prepare and use your tools proactively, rather than waiting until you’re already in meltdown mode.

Step 2: Choose Your Tools (Mix and Match!)

The best toolkit is a varied one. You wouldn’t pack a first-aid kit with only bandages, right? You need different tools for different problems. The same goes for stress. A technique that works wonders when you’re feeling anxious might not be as helpful when you’re feeling angry or sad.

Here are some ideas, broken down by category. Pick a few that genuinely appeal to you.

1. Tools for a Quick Reset (1-5 Minutes)

These are your go-to items for immediate relief when you’re in the thick of it.

• Deep Belly Breathing: The classic for a reason. Inhale slowly for four counts, hold for four, and exhale for six. This simple act sends a direct signal to your brain’s alarm system to stand down.
• The 5-4-3-2-1 Grounding Technique: Pull yourself out of a thought spiral by engaging your senses. Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste.
• A Power Playlist: Create a mini-playlist with 1-3 songs that either instantly calm you down or boost your mood. Pop in your headphones and let the music shift your energy.
• Cold Water Splash: A splash of cold water on your face or running your wrists under a cold tap can shock your system just enough to break the stress cycle.

2. Tools for Releasing Physical Tension (10-20 Minutes)

Stress loves to live in our bodies—in our tight shoulders, clenched jaws, and aching backs. These tools help you physically let it go.

• A Brisk Walk: Getting outside and moving your body, even just for a 10-minute walk around the block, can work wonders. It helps burn off excess stress hormones like adrenaline.
• Stretching: You don’t need a full yoga routine. Simply reaching your arms overhead, rolling your neck and shoulders, or touching your toes can release a surprising amount of tension.
• Dancing It Out: Put on your favorite high-energy song and just move. It’s a fun, judgment-free way to shake off a bad mood.

3. Tools for Creative and Sensory Escape

Sometimes the best way to de-stress is to get out of your own head and into a focused, creative, or sensory activity.

• Doodling or Coloring: Grab a pen and paper and just let your hand move. An adult coloring book can be especially meditative.
• A Scent Anchor: Our sense of smell has a powerful connection to memory and emotion. Keep a small bottle of a calming essential oil (like lavender or chamomile) or a scented hand cream at your desk. Inhale the scent deeply when you need a moment of peace.
• The Perfect Cup of Tea: The ritual of brewing and slowly sipping a warm, non-caffeinated beverage like chamomile or peppermint tea can be incredibly soothing.

Step 3: Pack Your “Kit” and Make It Accessible

Now that you’ve chosen your tools, the final step is to make them easy to access. The last thing you want is to be searching for your “calm” playlist when you’re already stressed.

• Create a Digital Toolkit: Write a note on your phone titled “My Stress-Relief Tools.” List your chosen exercises, link to your playlists, and maybe even save a few calming images or guided meditation videos.
• Build a Physical Toolkit: If you prefer something tangible, create a small box or bag. You could include a stress ball, a small journal and pen, your favorite tea bags, a bottle of essential oil, and headphones. Keep it in a place you can easily get to, like your desk drawer or your car.

Building your stress-relief toolkit is an act of self-care. It’s you, looking out for your future self. The next time stress knocks on your door, you won’t have to panic. You’ll be ready to open your toolkit and find exactly what you need to reclaim your calm.

Does your mind ever feel like a web browser with way too many tabs open? You’re trying to focus, but a constant flood of worries, to-do lists, and random thoughts keeps pulling you in different directions. If that sounds familiar, you’re in the right place.

Many people hear the word “mindfulness” and picture an expert meditating silently on a mountaintop for hours. But you don’t need a mountain or hours of free time to feel the benefits. Think of mindfulness as a mental workout—a simple way to train your attention and get a little peace, right in the middle of a chaotic day.

Ready to give it a try? Let’s walk through five incredibly simple exercises designed to help you press pause, catch your breath, and find your footing.

1. The Anchor Breath: Your Instant Reset Button

Imagine you’re a boat tossed around on choppy waves. What do you need? An anchor. In mindfulness, your breath is your anchor, holding you steady in the present moment instead of being carried away by the storm in your mind.

How to do it:

• Sit or stand comfortably. You don’t need a special posture, just relax your shoulders.
• Close your eyes if you feel comfortable, or just lower your gaze.
• Take a slow, deep breath in through your nose, feeling your belly expand.
• Breathe out just as slowly through your mouth or nose, letting everything go.
• Just focus on that simple rhythm: in and out. If your mind wanders (and it will!), gently guide it back to your breath. Try it for just one minute.

2. The Grounding Technique: Get Out of Your Head and Into the Room

When you’re overwhelmed, your thoughts can feel like a powerful whirlpool, pulling you under. This exercise is a lifeline; it pulls you out of the whirlpool by plugging you into your immediate surroundings. It’s a direct highway out of your head and back to reality.

How to do it (The 5-4-3-2-1 Method): Wherever you are, take a moment to notice:

• 5 things you can see. (Your computer, a crack on the wall, a plant in the corner.)
• 4 things you can feel. (The texture of your desk, the fabric of your clothes, the cool air on your skin.)
• 3 things you can hear. (The hum of a fan, distant traffic, your own breathing.)
• 2 things you can smell. (Your coffee, a pen, the scent of the room.)
• 1 thing you can taste. (The lingering taste of mints, coffee, or just the neutral taste in your mouth.)

This simple act of noticing reconnects you with the present and quiets the noise inside.

3. The Body Scan: A Quick Tune-Up for Your System

Stress doesn’t just live in your head; it creates tension throughout your body—in your clenched jaw, your tight shoulders, your upset stomach. A quick body scan is like running a gentle diagnostic, allowing you to notice this tension without judging it.

How to do it:

• Get comfortable in your chair.
• Bring your attention to the soles of your feet. Just notice any sensations—warmth, pressure, tingling. No need to change anything.
• Slowly, as if you’re moving a gentle spotlight, move your attention up through your legs, your torso, your arms, and all the way to the top of your head.
• Just notice where you feel tight or tense. The simple act of noticing can often help those muscles begin to relax on their own.

4. Mindful Listening: Tune In to the Sounds of Now

We spend most of our day filtering sounds out. This exercise flips the script. Instead of ignoring the soundscape around you, you intentionally tune in. Think of your ears as giant microphones, simply recording the sounds of this exact moment.

How to do it:

• Close your eyes for a minute.
• Listen. What’s the furthest sound you can hear? What’s the closest?
• Try to hear each sound as a pure vibration, without immediately slapping a label on it (e.g., “annoying car horn,” “my boss talking”). Just let the sounds come and go.
• This teaches you to be an observer, not a reactor, which is a powerful skill in stressful situations.

5. The One-Minute Pause: Your Secret Weapon for a Hectic Day

This is the simplest and perhaps most powerful exercise of all. You can do it anywhere, anytime—in a long line, before a difficult meeting, or when you feel your temper rising. It’s your emergency brake for an overwhelmed mind.

How to do it:

• Stop: Whatever you are doing, just pause for a moment.
• Breathe: Take one conscious, deliberate breath. In and out.
• Observe: Ask yourself, “What am I feeling right now?” Name the emotion without judgment. “This is anxiety.” “This is frustration.”

That’s it. This tiny break disrupts the automatic pilot of stress and gives you back a moment of control.

Your Journey Starts with One Breath

Mindfulness isn’t about achieving a perfectly empty mind—that’s a near-impossible goal. It’s about learning to be a friend to your mind, even when it’s messy and chaotic. Don’t worry about doing these exercises perfectly. The goal is simply to do them.

Stick to the one that feels easiest for you and try it just once a day. You might be surprised at how much calmer your world can become, one simple breath at a time.