How to make a stress ball: A step-by-step guide
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Make a stress ball at home in 9 easy steps. Plus, discover the best materials, how to customize it, how long stress balls last, and how to stop it from breaking.
Sometimes the simplest tools are the most useful. When you're stressed, feeling anxious or overwhelmed, squeezing a stress ball can help. Making your own costs almost nothing, takes about five minutes, and lets you customize it to be firmer, softer, or scented with something that actually calms you down.
Making your own means you're not stuck with whatever's on the shelf. You can adjust the filling, the texture, even the color. And if you make a few at once, they're good to keep around. One at your desk, one in your bag, one to pass along to someone who could use one.
Here's a look at how to make one, what to fill it with, and how to keep it in good shape.
What materials do you need to make a stress ball with a balloon?
Balloons: Balloons have a stretchy, squeezable surface that can hold most stress ball fillings. Use high-quality balloons for the best durability, and consider a double layer to make your stress ball more robust.
Funnel: A funnel can help you fill the balloon without spills. If you don't have a funnel, you can make one by cutting the top off a plastic bottle.
Filling: The type of filling influences the texture and firmness of your stress ball.
Flour: For a soft and malleable stress ball
Rice: Gives more texture and firmness
Fine sand: Perfect if you prefer a more solid stress ball
Cornstarch: A smooth texture gives a slightly softer, yet solid stress ball
Newspaper or cloth: Lay some newspaper or a cloth on your workspace to catch any spills while you're filling the balloon.
Scissors: To double-layer your stress ball for extra durability, use scissors to cut the neck off the second balloon.
Essential oils (optional): To add an aromatherapy element to your stress ball, use a few drops of essential oils. Popular choices include lavender, thought to promote relaxation, eucalyptus—believed to relieve stress—and citrus oils, for an uplifting scent.
Related read: Stress balls for anxiety: do they work? Plus benefits and types
How to make a stress ball with a balloon: a step-by-step guide
Making your own stress ball is a fun and easy project that can provide you with a handy tool for stress relief.
1. Prepare your workspace
To make the process as mess-free as possible, clear a table and lay down newspaper or a cloth. Gather your materials and get organized.
2. Stretch the balloon
Stretch your balloon by inflating it and letting the air out a few times to make it easier to fill.
3. Attach the funnel
Place the funnel’s spout into the neck of the balloon.
4. Fill the balloon
To add essential oils for scent, mix a few drops into the filling before pouring it into the balloon. Slowly pour your filling into the funnel, tapping or shaking the funnel gently to help move the material into the balloon. Continue filling until the balloon reaches the size of a palm-sized ball.
5. Remove the funnel and release air
Carefully remove the funnel from the balloon’s neck. Gently squeeze the balloon to let out any excess air so your stress ball is firm and not too squishy.
6. Tie the balloon
Tie a knot in the neck of the balloon to seal it tightly and prevent the filling from leaking out.
7. Double balloon for durability
To help prevent leaks and extend the life of your stress ball, take a second balloon and cut off its neck using scissors. Stretch this second balloon over the filled and tied balloon.
8. Check for leaks
Squeeze your stress ball gently to check for leaks. If it feels too loose or squishy, add more filling and re-tie the balloon. If there are any leaks, you can start over or patch small holes with durable tape.
9. Customize your stress ball
Personalize your stress ball to make it more enjoyable to use.
Colored balloons: Use your favorite color balloon to create a vibrant stress ball.
Drawings and stickers: Use markers to draw designs or add stickers to your stress ball. Creative activities like decorating your stress ball can add to the overall stress-relieving experience.
Can I make a stress ball without using a balloon?
If you want to avoid using balloons, you can create a stress ball using alternative materials.
Fabric pouch: Use a small fabric pouch or sew your own using a durable material like cotton or nylon. Fill it with rice, sand, or beans, then sew or tie it securely.
Glove finger: Cut the finger off an old glove (rubber or fabric). Fill it, and tie the open end securely with a strong knot or an elastic band.
Sock stress ball: Use a small sock, fill it, and tie a knot at the open end.
Make a stress ball FAQs
How long do stress balls last?
A well-made stress ball can last anywhere from a few weeks to several months, depending on the materials and how often you use it.
Quality of materials: High-quality balloons and durable fillings like rice, fine sand, or cornstarch tend to last longer. Biodegradable or weaker materials may degrade faster, especially with frequent use.
Usage frequency: A stress ball that’s used daily will wear out more quickly than one that’s used occasionally. Regular, intense squeezing can cause the balloon to stretch and eventually break down.
Storage conditions: Keeping your stress ball in a cool, dry place can help prevent the materials from degrading. Avoid exposing it to extreme temperatures or direct sunlight, as this can weaken the balloon.
Maintenance: Check your stress ball for signs of wear and fix minor issues—such as small leaks— with tape or another balloon layer.
Are there eco-friendly alternatives to the typical stress ball materials?
There are several eco-friendly alternatives to the typical materials used in stress balls.
Biodegradable balloons: Balloons made from natural latex may be biodegradable.
Natural fillings: Organic materials such as dried beans, lentils, birdseed, or small pebbles.
Fabric alternatives: Instead of using balloons, consider using natural fabrics like cotton or burlap to make the outer layer of your stress ball.
Why does my stress ball keep breaking or leaking?
Most breakage and leaks come down to two things: overfilling and balloon quality. A balloon stretched too tight puts constant pressure on the material, which makes it far more likely to split with regular use.
A few things that help:
Don't overfill: The ball should feel firm but still have a little give. If the balloon looks shiny and taut, that's a sign it's been pushed too far.
Choose thicker balloons: Standard party balloons are fine for occasional use, but thicker latex balloons hold up better over time. Or if you only have standard, try doubling them up.
Check the knot. A loose or uneven knot is one of the most common sources of leaks. Tie it (double) as close to the filling as possible, and pull firmly. If it’s still loose, use a small rubber band to reinforce the knot.
Avoid fine powders if leaks are a problem: Flour and cornstarch can work their way through tiny pinholes that rice or sand can't. If you're getting powder residue, switch to a coarser filling or add an extra balloon layer.
Store it away from heat: Warm temperatures make latex degrade faster. Leaving a stress ball in a sunny spot or a hot car will shorten its life.
If your stress ball keeps failing despite these fixes, it may be worth switching to a fabric outer layer, like a sock or small pouch, which tends to be more forgiving with repeated use.
How do I fix a leak in my stress ball?
If you discover a leak in your stress ball, it’s often possible to repair it.
Identify the leak: Find the exact location of the hole or tear in the balloon or fabric.
Small leaks: For small holes, use a piece of tape or a small adhesive patch to cover the leak. Make sure the area is clean and dry first.
Larger leaks: For larger holes or tears, replace the balloon or fabric altogether. Carefully cut away the damaged balloon and transfer the filling to a new balloon or fabric pouch.
Extensive damage: If your stress ball splits, make a new one.
What are the best materials to fill a homemade stress ball?
When making a homemade stress ball, think about durability and texture. Flour, cornstarch, or fine sand can be good choices for fillings, as they can provide a satisfying squeeze but are firm enough to maintain the shape of the ball. Rice or beans can give a different, interesting texture. Make sure your outer material—perhaps a balloon—is sturdy enough to withstand repeated use without tearing.
Why make your own stress ball instead of buying one?
Making your own stress ball is cheaper, more customizable, and takes about five minutes. Store-bought versions work fine, but DIY ones let you control the size, firmness, and filling to match exactly what feels good in your hands.
There are a few other reasons to go the homemade route:
Cost: A stress ball made from a balloon and a cup of flour costs almost nothing. Commercial stress balls range from a few dollars to much more for novelty or weighted versions.
Customization: You choose the filling, firmness, and size. Prefer something softer? Use flour. Want more texture? Try rice. Commercial options don't offer that kind of control.
The making is part of the benefit: A simple, hands-on activity like this can itself be a small mindful pause — something that brings attention back to the present moment before the squeezing even starts.
Eco-friendly options: When you make your own, you can choose natural fillings and biodegradable latex balloons, which is harder to guarantee with mass-produced versions.
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