Stress can initiate a vicious cycle where each thing that goes wrong causes more stress that in turn makes you more prone to make mistakes so more things go wrong. You my start feeling that you are losing control of your life and even your mind.

But worry not, there are many solutions to the problem of stress in our lives. Here are 7 simple techniques to help you find your way out of the vicious cycle.

1. Stress is a part of your life, always remember that.

Make stress your friend! Stress has a genuine biological function that can be used for positive outcome. Body’s natural tendency of “fight or flight” can enhance your performance if focused at the right moment. Athletes, sportsmen and politicians are never relaxed before a big competition or election. Use stress wisely to push yourself a little bit harder when it counts most.

2. Stress can be contagious, so avoid as much as possible.

A stressed person tends to make life difficult for others in various ways, so those people become stressed too. To protect yourself, either give them space and keep away, or practice relaxation techniques to ward off the infection.

3. Learn from the most calm person in the room.

If you are not yet able to be the person who keeps calm when everyone else is losing their head, then look for that person and learn from him or her. What are they doing differently? What is their attitude? Are they trained and experienced? Figure it out from afar or sit them down for a chat. Learn from the best stress managers and copy what they do.

4. Use breathing to trick your body from stress

You can trick your body into relaxing by using deep and slow breathing. Breathe in slowly for a count of 7 then breathe out for a count of 11. Repeat the 7-11 breathing until your heart rate slows down, your sweaty palms dry off and things start to feel more normal.

5. Do not let stressful thoughts get any closer.

It is possible to tangle yourself up in a stress knot all by yourself. “If this happens, then that might happen and then that might happen and then there’s no hope for any of us!” Most of these things never happen, so why waste all that energy worrying needlessly? Give stress thought-trains the red light and stop them in their tracks.

6. Know your trigger points and hot spots

Make your list of stress trigger points or hot spots. Be specific. Is it only presentations to a certain audience that get you worked up? Does one type of project cause more stress than another?

Knowing what causes you stress is powerful information, as you can take action to make it less stressful. Do you need to learn some new skills? Do you need extra resources? Do you need to switch to decaf?

7. Watch your diet, nutrition and get enough sleep

Lack of sleep, poor diet and minimal exercise wreaks havoc on our body and mind. Kind of obvious, but worth mentioning as it’s often ignored as a stress management technique. Make sure you get plenty of rest. Learn to switch your thought patterns with relaxation techniques.

If you are struggling with stress constantly, feel free to check out this Panic Puzzle Program.  Author Rich Presta developed this system. He struggled with panic attacks itself and did extensive research looking for solutions.