Recognize - Reclaim - Reset: Practical Tools to Tame the Burnout Bitch

Crystal Tomlinson
Mar 23
3 min read

Updated: Jun 18

Burnout Types, Brain Science, and Free Tools for Educators & Helpers

by Crystal Tomlinson, M.Ed | Csky Solutions

This is something that, quite literally, needs to be celebrated at this point—unapologetically and guilt-free.

The heaviness right now is almost too much to handle, especially for those of us in the business of human helping. As a writer and creator, I often struggle to find words of validation or "fixes." It feels like I hear, "Blah blah, wrap it up," in every conversation.

Burnout has become the background noise of all my discussions—whether with educators, counselors, families, or even cashiers. It's embedded in every conversation. Whether stemming from politics, systems, trauma, or just the weight of being present for others, many of us are running on fumes. It seems we aren’t talking about it honestly enough.

So... let's have a conversation

This isn't merely stress; it’s trauma. Burnout experiences vary and don’t always manifest in dramatic ways. For me, it was a slow burn. I felt the creep of burnout even though I was excelling, being effective, and doing everything right. It surfaces as silence, detachment, and that heavy feeling of “I literally can't right now.”

I even began to feel the burnout creeping in as I helped others with theirs while creating and sharing content about prevention and healing. It's a circular struggle, and we need to address it.

Our communities are reshaped by chronic stress and trauma. It's not just the adults—the helpers and educators—who are affected. Denying it is foolish, and I refuse to do so. The world often gaslights us, but our nervous systems recognize the reality. Pre-pandemic, we were not as trauma-informed as we needed to be. Now, we live in an 24/7 hyper-alert world, where our collective trauma is evident.

Recognize

Burnout Is Not One Size Fits All

One crucial lesson I’ve learned is that burnout isn’t a blanket diagnosis. Different types of burnout exist, and recognizing your specific type is essential.

Here’s a breakdown:

Frenetic Burnout	overworking, overgiving, go-mode constantly, not saying "no", the body shuts down
Under-Challenged Burnout	same thing each day, bored, procrastination, resentment
Exhaustion Burnout	physically, emotionally, and mentally drained, with nothing left to give
Compassion Fatigue	emotionally worn from caring for and about others, numbing out, detaching

🧠 SEL Connection

This represents self-awareness in action. Recognition helps you develop self-management tools that truly align with your reality.

It won't work, if it don't work for you.

Reclaim

The Burnout Bitch and The Brain

We are all living through an ongoing, collective trauma—not just as a dramatic statement, but as a biological reality. If you need proof, focus on neuroscience. Our nervous systems weren’t constructed to process this level of chaos, injustice, and emotional contradiction continuously.

The impact of repeated trauma, gaslighting, and overwhelm affects our minds and bodies significantly:

Shrinks the pre-frontal cortex - which is vital for decision-making, empathy, and planning.
Heightens the amygdala - leading to reactive and survival-mode thinking.
Blocks access to the hippocampus - disrupting memory and learning processes.

This is fundamental knowledge.

“Chronic stress creates excessive wear and tear on the brain and body, and it can alter brain chemistry, impair memory, and reduce cognition. Students and adults exposed to prolonged stress are literally in survival mode — not learning mode.” — Eric Jensen, Teaching with Poverty in Mind

Here’s the harsh truth: You can't logic your way out of burnout (I’ve tried). When overwhelmed, your brain shifts into survival mode. It’s time to turn everything off and hit reset.

Ignoring trauma won’t make it disappear. It will make it permanent. The current denial and misinformation surrounding trauma is not just harmful; it's biologically damaging. Everything—how we learn, grow, connect, and survive—is affected.

Reset

Tool Alert 🧰 You Can Use Right Now

This isn’t fluff. It’s grounded in science, trauma-informed, and crafted by someone who experiences this daily. I created the Burnout Check-In Tool as a simple self-awareness and manage plan focusing on SEL.

It includes:

A space to name what’s draining and fueling you.
An energy meter to validate your true state.
A reset plan featuring low-effort actions.
A Mini Moment commitment to begin re-regulating.

🌟 Or get the Full Toolkit here

https://www.teacherspayteachers.com/Product/Educator-Wellness-Burnout-Survival-Toolkit-For-Human-Helpers-13243919

Permission Slip 👏🏽

Still Showing Up Mantra

"I'm still showing up. Even when it's hard. Even when I'm overwhelmed. Even when I'm doubting my impact. And that flippin' matters.

Start with one check-in.

One moment.

One breath.

I don’t have to do it all. I just have to do something real for me.

Peace ☮️

Crystal @MsTtalks