The 3 Main Stress Factors & Ways To Manage Them

There are countless studies, scientific tests and medical theories on stress and you only need to search Google to find them. Often we can find ourselves reading into these and stressing out over the root causes and how to fix them.

This article should not at all be taken as medical advice or scientifically proven evidence, but if you’ve ever wanted to identify the main stress factors and consider ways to manage those levels then this may be something to try out.

This of course is my own theory on stress levels and it is something that I try and live by. So let’s get to it:

1. Normal Stress

Normal Stress is exactly what it says on the label. It’s normal and it’s something everyone experiences almost on a daily basis. It’s a fact of life we cannot avoid but I find it comforting when I tell myself this as it helps me stop from overthinking it or looking too deep into it. Normal Stress is something we experience when we’re running behind on our schedule, we need to be in two places at once or perhaps we have more paper work on our desk then we would desire on a Monday.

The fact of this is it is unavoidable and we need to take this as it comes at us. Often it is caused when we are caught off guard or we are dealing with something unfamiliar. Our brains don’t like it because it disrupts the status quo. This stress will probably be much more difficult for people with learning difficulties and conditions like autism, as they often like to maintain a particular routine. But it is okay and we need to remember that.

Normal Stress can be caused by many events and especially in the adult world when it comes to falling out with friends or even ensuring we have enough in our accounts to pay for a bill. It can be challenging to maintain ourselves but it is important to combat this stress and some of my favourite methods include:

  • Prioritising what is causing me the most stress and dealing with it as soon as possible. The quicker it’s done the better the relief.
  • Financially – try and resist the urge to invest in something that may temporarily be great but will make your month or even year harder. I still make this mistake today and that’s because we’re human and we like to occupy ourselves but if you are about to spend £60.00 on a night out, when you could save it for something more important then why worsen your situation when you could make it better? Spend your money when it’s worthwhile (I am still practicing this and its even harder when living abroad on a rep wage).
  • Admit mistakes and ask for help – if you’ve cocked up at work and it’s out of your hands then this situation will only escalate. If you have too much to do in one day and your manager is asking you if you can finish it by 5pm then be realistic with your limitations. You won’t be fired for saying no and you will likely benefit from learning where you went wrong.
  • The most important one – remind yourself that this is normal and accept it as it is. A mind can focus when it’s thinking more clearly and realistically.

2. Positive Stress

This one is my favourite and for good reason. No one would ever have expected ‘positive’ and ‘stress’ to be in the same sentence.

Positive Stress is something I think we experience when we are working towards something positive. When we are being productive. The end goal is going to benefit YOU. Whether this is emotionally, physically, financially or in terms of career.

Perhaps you are setting up your own business, building that six pack, setting your eyes on that promotion or even saving towards a new home. Whatever it is, what we desire or want to achieve will often leave us in situations that require us to work hard, under pressure, to deadlines or to the max of our limits. At the end of the day, you will be left with a productive and rewarding feeling that motivates us more and more.

However, Positive Stress is like drinking. Sure, one or two pints of the finest ale or lager can be quite refreshing but sometimes we want more and then boom – next thing you know, you’re face first on the floor and you’re left with a banging hangover that wipes you out for days. You get the picture folks.

So how do we ensure our Positive Stress isn’t overwhelming us? Here are my own personal tips:

  • Again, be realistic and manage your expectations and limitations. Do as much as you can with what you can but don’t fill up the glass to the brim as you might just spill it.
  • Take breaks to refresh yourself. This is a good opportunity to reflect on what you’ve achieved so far and you’ll find distance makes the heart grow fonder. Treat it like the person you want to date. If you’re overly keen then it will go tits up. Your motivation will soon force you back into it.
  • Take your time and do everything in your own pace. If you want to stay out till 4.00am then starting jagermeisters at 4.00pm is not going to be a good idea and you will soon trip up (okay, enough with the drink references). To avoid mistakes or a clash in your progress, take your time and aim to get it right.
  • Make sure your wants don’t prioritise your needs. Hard work is needed but ensuring you’re sleeping, eating and keeping in line with other commitments will help you avoid unnecessary stress. This will also develop you and benefit you in your pursuits of ambition too.

3. Negative Stress

The ultimate weapon of self destruction and the stress factor you want to avoid like the plague. Negative Stress is caused when any of the above factors, whether combined or alone, overwhelm you to a point in which you stop focusing on the objective and start focusing on yourself.. and not in a good way. It’s the factor that causes you to doubt, overly-criticise and sometimes hate yourself because you feel like a failure. This is the kind of factor that leads down darker routes of depression, anxiety and even suicide. It quickly turns from stress to distress.

You may be focusing so hard on a business start up that you’ve plunged yourself into uncontrollable debt. You may be telling yourself that three days at the gym in a week isn’t good enough and start despising yourself. I’m not saying don’t work hard because hard work is everything but so is balance and that is more important sometimes.

And if someone is able to manage more than you at one time then don’t allow that to defeat you. It doesn’t matter how fast you run a marathon as long as you can finish the race.

You ideally wish to avoid Negative Stress but that’s not always possible. My only tip for this is what I’ve tried and done – you need to take a step back, look at your circumstances and realise what is making you unhappy. This requires true honesty and time.

Once you have identified the problem. Ask yourself; “Can I fix it?”

99% of the time, the answer is yes. I quit an £18,000 job for a very low paying one. That’s not possible for everyone but I firmly believe there is always something you can change in your life to help your situation.

If your answer is no, then you need to accept that it is not within your control and move forward to bring in additional changes that will make life that little bit more simple.

Whatever factor above you experience – never allow it to consume you and accept that we will all encounter stress, even the happiest or wealthiest of people.

If you have any tips or your own personal stories then please submit them to me or comment on this post. Alternatively, I hope this post helps and I would love to hear from you.

– Tommy Dunn


Be the change you want to see.

I cannot tell you how many times I’ve tried to write this post. How often I’ve tried to put it into words or how to describe it. This is the kind of story I’ve always thought of writing about, perhaps on the day I have truly made it or become successful. However, in this life there is no certainty and with all the problems we have today, as human beings, I feel it’s a subject important to touch on – that subject being mental health.

These days I am fortunate to be surrounded by so many caring and cool people. I’m lucky to have a personality that seems to rub off positively and make people laugh. But those closest to me know this wasn’t always the case and I’m not sure what I’m trying to achieve with this but it’s something I’m passionate about.

I can’t exactly remember when I first thought of the concept of suicide or why I did exactly that. I think I was around 14 years old and at the time, I wasn’t really happy in school due to bullying. I’ve always been different in the terms of acting a bit strange, having unusual interests and displaying what some may say was an idiotic personality. During this time I even considered myself to be a rapper and tried to replicate Eminem’s music. I look back on that now and laugh but at the time it caused me a lot of torment and humiliation, which ultimately led me to hate myself. Another factor in my life was my strained relationship with my dad, which has never improved and now we don’t speak at all. That wasn’t my choice and at the age of 15 years old, my dad told me he wanted nothing to do with me. That hurt. But what hurt even more was the fact other kids in my school used that against me and it was nothing but cruel. Although I’ve tried to let that go and I’ve moved on from my dad, I’ve never truly forgiven him or those who used it as a weapon. All of these problems combined always gave me the urge of wanting to end my own life because I didn’t feel like I belonged. I was different but I couldn’t see that in a positive way and I would often fantasize about ending my own life. No person should ever be thinking like that.

Over my teenage years, there has been a lot of growing up and things have changed since school. When I was 16 years old I got into community radio and by the time I was 18 years old, I won an award for my efforts and met some very big celebrities, from Professor Green to Nicole Sherzinger. However, equally I had some knock backs too, from break ups to being fired from an apprenticeship. When I was 17 years old, I was jumped in a park during broad daylight and had the hell kicked out of me and needed to go to hospital. So there has been some amazing and also some traumatizing experiences. You win some and lose some, right?

Fast forward to being 21 years old and I had been promoted to a department in an international company I was working for. I was on decent money for my age and everything was going fantastically well. My life had been on the up for some time.. until it hit me.

One day I woke up with a lethargic and fatigue feeling. I had put on weight and I hadn’t shaved. The back of my head felt heavy, like a brick was hanging from it. My clothes felt tight and every step I would take felt uncomfortable. The worst bit was the cold feeling I constantly had and it felt like my joints were squeezing together. I fed fuel to the fire with binge eating and drinking unnecessary amounts of alcohol, even when I was alone.

I went to the doctors and spoke to my GP about how I was feeling. He diagnosed me with anxiety and prescribed me setraline. On the side there was information and one possible side effect would be the need to commit suicide and having suicidal thoughts. I may also feel docile and confused at times. Due to the fact I had just been promoted into a job role that I had worked so hard towards, I felt it would be wise to inform my employer and so I went and spoke to my manager and informed her of how I was feeling.

My manager was quite supportive and encouraged me to go along with the prescribed treatment. She then altered my shifts to suit me whilst I was adjusting to the drugs. However, the drugs soon began to have the negative effects on me and instead of feeling like I was on the right path, I was hallucinating, panicking frequently about the possibility of losing my job and even waking up in the night with horrific nightmares.

Christmas came and went, and at all the family gatherings I just wasn’t myself. My confidence and personality felt like it had been sucked from my soul. When I was in an awkward conversation or any signs of confrontation, I felt like I couldn’t even speak and I was holding my breath underwater almost. The worst part was the constant reminder that this wasn’t a condition that could be cured but instead a part of me I would be living with for the rest of my existence. Involved in my job role was dealing with benefits and the amount of stories I heard and some of the situations I often found people in was just too much for my emotions. I couldn’t live like this any longer.

One night in January 2016, I went out in the town with my friends and got incredibly drunk. We booked out a private table in a night club and I was going for gold with the amount of alcohol I had consumed. Suddenly I noticed a group of lads who had bullied me in school. For once in a long time, I felt that same sick to the stomach feeling that I had felt everyday at school. I was done.

I went home and took a bottle of whiskey from the cupboard and sat on my sofa, opening my mum’s laptop to type a note. Now when I was 19 years old, there had been a few occasions where I had taken a load of pills but then phoned a friend to tell them. I had never been truly able to do it and that was partially because I was weak, but mostly because I didn’t want to do it. However, those episodes were I had attempted had not only affected those around me but more importantly my mum. A single mother who has always done her best to give me everything I could ever need or want.

But this time I was serious. I didn’t want any help and I didn’t see there being any come back from the position I was in. How I saw it was I was never going to change and my life was going to be an up and down rollercoaster for it’s remainder and I just couldn’t cope with that. I wasn’t strong enough.

I took all my medication and consumed the whiskey. I tried to describe the best I could about how I was feeling and finished the note. I left the laptop open and went to sleep. I thought my mum was going to find me dead in the morning.

At 10.00am, my mum woke me up and told me to go to bed. She had assumed I had falling asleep drunk and sent me to bed. But as soon as I got into bed, I heard her shout up; “Son, what have you done?” I just cried.

My mum stood there crying, confused with emotion and not able to understand why I truly wanted to die. And it’s hard to make anyone understand that. My uncle came to pick me up and took me to hospital and I was put on a drip. The nurses were concerned about how the medication had affected my heart (as I already had a dodgy tinker) and kept me in overnight.

The following days were difficult for my mother and she found it difficult to trust me. I immediately went into work and had a complete melt down. I was signed off and referred to occupational health for counselling. I spent the rest of the year trying to get over how I was feeling. I was having two phone appointments a week with a counsellor and I was trying to focus on work. It was awful because everyone was prompting me to get back to my old self but I just couldn’t. It just felt fake. What do you do in that situation?

The energy in work had changed and I felt such an emotional wreck that I just felt like an inconvenience to everyone around me. I felt like my manager and all of my colleagues saw me as a pain in the backside and I went from being involved in multiple projects to feeling like I couldn’t even be trusted just in case I had another break down.

I was 17 stone.

And a year ago, February 2017, I did just that and I could no longer hold that mask up in front of my face. I went into a small room and cried my eyes out. One of my colleagues came in and I just let it all out. I cried my eyes out because I couldn’t do it anymore and I was in an environment that I just wasn’t happy in.

Surprise, surprise, I was signed off work for two weeks and I decided to seek psychology. It was something I hadn’t done before but it was something I was willing to try. I didn’t want to feel like I did anymore so I was willing to try anything to fix that. I was more fortunate than some to have insurance and because of this I was able to select my own psychologist.

I enrolled myself into the gym and I began to cut back on my alcohol. I wanted to change but in order to do that I had to be the change I wanted to see.

I had several sessions with my psychologist and at first it was intimidating. They dig into everything and you even find them looking for information that may not be necessarily relevant but is important so they can get the widest image possible of you.

One major thing I had discovered was the fact I wasn’t happy in what I was doing. My job, my environment and my lifestyle wasn’t helping my state of mind. My job role felt morally conflicting, I felt there were no opportunities for me and I was 17 stone. I was doing everything so that people would see me in a positive light but I wasn’t looking out for myself.

I decided what I needed was an opportunity to put myself in a situation that I would be forced to deal with the stress, rather than run from it. My psychologist agreed and now all I needed to do was put my plan into action.

So one day at work, I began googling jobs abroad. Travelling was always something I wanted to do but I was too anxious to try it. However, I managed to find a job role with a highly popular travel company and I decided I wanted to apply for it. The money was poor compared to what I was on and I would be walking away from a role that I was determined in obtaining.

The other problem was the fact I tended to talk a lot but I could never do the walk. So I forced myself to apply because I didn’t see the harm in doing so.

First it was the application, then it was the video interview and suddenly I was being invited to the assessment day. Could this really be happening? Quite possibly.

I booked the day off work and went along to the assessment. I told those around me and myself that I’d only consider it if I got offered the job. The assessment day was tough and you had to be very vibrant and outgoing. I had to push those anxious thoughts aside and pull out my true personality. Those who were performing poorly were being sent home before the day was out. I was not going to let that happen to me.

The next day I received a phone call with an offer for the job. I swallowed my breath for a moment and I considered telling them that I would need time to think about it. Then suddenly a thought came to the back of my mind, telling me that the more I thought about it, the less likely I was going to do it. So I just said yes.

A few days later I handed in my notice at work and suddenly felt this sign of relief. Like a weight had been lifted off my shoulders. I felt like I was a 23 year old who had been living in a 43 year old’s body.

My family threw a big leaving party for me and all my friends and old work colleagues came to say goodbye.

I did my first season in Tenerife and at first it was tough, and there were moments I was ready to quit but the end result was summer 2017 was the best time of my life. Even better was the fact I lost three and a half stone and I was my old self again.

Now a year on from my break down, I’m living in Lanzarote and I am becoming stronger every day. People are embracing my personality and I’m learning something new every day.

So why did I want to share this? Well I became the change I wanted to see and this doesn’t mean that I still don’t get down days but I’m now in a position to accept and deal with it when I do. I also try to uphold myself to certain standards that I would like to see in everybody else – be kind, caring and compassionate. Treat people how you want to be treated and most importantly, be yourself. You only get one chance to do so.

And if you’re going through something similar to what I went through then my advice would be to take a look at your circumstances and change what is making you unhappy. It may be hard, time consuming and come with a cost but if it means you will be happy then it won’t hurt to try.

My final piece of advice is the only aim you should pursue in life is to be happy and make others happy. That’s why I am the idiot I am today. I’m proud to say I’ve inspired myself and I hope this inspires you too.

Much love!

– Tommy Dunn

Middlesbrough and everyone else, I have a lesson for you to learn. An amazing one at that.

It is the little things you realise you appreciate when you are living away.

Credits to the Telegraph (don’t sue me)

For the first time ever since I arrived, I am experiencing a tad touch of home sick. Oh don’t get me wrong, I love Tenerife and the people here are great. I am in no rush to get back to Britain, or Middlesbrough. I will pick crystal blue waters over Costa Del Redcar at this time.

Today I spent time with my cousin and his girlfriend, who are here on holiday. Last night we got drunk, raided a takeaway and I ate a plant on stand in the hallway of their hotel. In true British style, I got smashed and cured my incurable (apparently) hangover with a trip to Siam Park, the best water park around. So now I am on a come down, my shoulders are more red than the General Election results and I am dying (I think). So now I have a hint of sadness and appreciation for the little things. Is this inspiration or the hangover still hanging on?

As you can imagine in Tenerife, it is quite hot and my pits are more sweaty during the day than Theresa May waiting on a telephone call from the DUP. I would usually hate rain but I would dance in it if it was pouring down right now.

Credits to Josephine Fowler (whoever you are)

You see this picture above? Its quite familiar and its something you often see in Middlesbrough and other places in Britain. You hate it because its so “grim” and “grey”. “Its too wet” (didn’t realise you could get dry rain?). Yes, we moan about this all the time. However, when you are living in a hot country, this view is something you miss now and then.

A cold wet night with a good down pour as you’re walking down Waterloo Road, looking like a drowned rat, holding two carrier bags when the sudden thought of fish and chips or a parmo strike your mind. Come on, is it just me who loves those moments?

You see these are the things we don’t think about or embrace. We spend more time examining the cons of what we see or have than the pros, so at some point later on we suddenly realise how those miserable grim and grey nights in Middlesbrough, or anywhere else, were an excuse to get cosy on the couch with a bag of chips, marinated in salt and vinegar then toppled with scraps, to watch Eastenders or even an episode of Corrie.

We never think about the fortune we all share to be able to order a parmo to our home or make a trip to our favourite place for one. Whether you like plain, hotshot, pork or chicken. For the non-Teessiders, a parmo is a Teesside only speciality that is basically a heart attack on a plate but also a lovely way to die. Anyway, back on subject – we order, we eat, we regret, we plan a diet, then we fart and sleep. We don’t think about how this plate of cholesterol chaos is only made in our lovely little area and that you are not likely to find it anywhere else in the world.

Think about that for a second. Think about me munching on squid. Do you understand my point?

In Teesside, people moan a lot about the local area. In fact everyone pretty much moans about their town, city, estate, street or whatever else is in their sight. In Middlesbrough we moan about the town centre and the strange exotic smells we occasionally come across or intoxicated idiots on street corners at 9.00am. What we don’t talk about is how easily accessible the town centre is or how small it is so we know where everything is. We don’t talk about the view of the fountains or the bottle of notes in Centre Square.

We moan about some of the council estates and how terribly neglected they are, or the occasional chav we will come across being an idiot. But we don’t talk about the unity of the people and how everyone knows each other and is practically one big family. We don’t talk about the passion and beauty of that community spirit.

We moan about Boro Taxis, Blueline and the other firms with their non-conversational taxi drivers, waiting times or occasional uselessness of identifying a door number. But we never highlight how easy it is to order, how cheap the rates are or how drivers don’t expect mandatory tips.

Finally, we moan about the grim boring views of the industrial area, the smog lifting into the clouds and the big grey blocks in the horizon. What we don’t talk about is the legacy of that industrial area and the spectacular picture of it in the evening when we drive into our town.

These are all things that I miss. That and my mum, family, friends and Flares. I never appreciated my home enough, until I was no longer there. And even if you are pro-Boro, you probably still moan about the things listed above. Wherever you live, you will moan about.

Vice versa, I will miss the above view and many more when I finally return home. What did I learn? To embrace, love and appreciate this experience and these moments whilst I have them, as well as be grateful for the things I do have at home. I hope this post has taught you a very important lesson. Moan all you want but home is where the heart is. Home is beautiful no matter what it may appear to look like.

I feel happy again now after expressing this. I hope it brought a smile. Have a parmo on me. See you in winter!