What are stress balls (and do they really work)?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Do stress balls really work? Explore what a stress ball is and their benefits as well as limitations. Plus, how to use stress balls for managing anxiety.
We all experience stress sometimes, but some people physically feel it. For this group, stress can manifest in a number of ways, including tense shoulders, a tight chest, and quickened breathing. With so much happening all at once, it may not be easy to calm yourself down. This is where having a stress ball within reach can come in handy.
What are stress balls?
Stress balls are small, handheld objects designed to be squeezed when you’re feeling stressed or anxious. They’re often made from squishy materials like foam, gel, and rubber, and they come in different levels of resistance and texture. And although they’re called stress balls, they’re not always round!
Surprisingly, people have been using stress balls for centuries. In ancient China, items known as "Baoding balls" were made from metal. They were used both for stress relief and to help improve manual dexterity. Rotating two or more metal balls in one hand was believed to enhance coordination and stimulate acupuncture points in the hand, contributing to better overall health.
Today, stress balls are particularly popular in office environments where they’re a quick, easy way to relieve tension at work. (Some companies even distribute them as corporate swag.) And being small and handy means they can be used while you’re sitting at your desk. Stress balls are also used in physical therapy to help strengthen hand muscles or improve fine motor skills following injuries, and in schools to help young children develop their hand muscles for writing.
Do stress balls really work?
By squeezing and releasing a stress ball, you engage both your hand muscles and your mind. When your brain focuses on squeezing and releasing, your attention can be diverted from stressors. The rhythmic pattern of squeezing and releasing can have a meditative effect, helping calm your mind and reduce stress levels.
Some research suggests that using stress balls during stressful situations or activities, like undergoing medical procedures or sitting through long meetings, can reduce the intensity of distress and pain. Although evidence is mixed, studies have found that stress balls can help people better manage short-term stress and improve their ability to focus on tasks.
Limitations of stress balls
While stress balls may be useful for managing immediate or mild stress for many people, they aren’t a standalone solution for severe or chronic stress. This might require a more intense, personalized approach such as professional therapy, lifestyle changes, or medication. But stress balls can be used as part of broader stress management strategies including exercise, relaxation practices, or counseling.
Using stress balls effectively
Maximize the benefits of using a stress ball for your anxiety management with a few handy tips.
Choose the right stress ball: Experiment with different types — firm or soft — to find the stress ball that feels the most comfortable and satisfying to squeeze.
Keep it accessible: Put a stress ball where you often feel stressed, such as at your desk, in your car, or in your bag so you can use it whenever you need it.
Combine with other strategies: Stress balls bring the most benefits when they’re used in combination with other stress-reduction techniques. Make sure you’re getting enough physical activity, sleep, nutrition, and social interaction in your overall stress management plan.
How to use stress balls for managing anxiety: 5 tips
Stress balls can be a helpful daily tool in managing your anxiety.
1. Use during regular intervals
Use a stress ball as part of your daily schedule when taking short breaks during work or study. Breaking the cycle of continuous stress with a moment of relief can help refresh your mind and body, so aim for brief sessions throughout the day — about two to five minutes each — to help maintain a lower stress level.
💙 Learn how to become more disciplined in your routines with the help of Jay Shetty’s Turn Choice into Routine exercise.
2. During meditation or mindfulness practices
Enhance focus by squeezing a stress ball to help you maintain a physical connection to the present moment. If you find your mind wanders frequently, try using a stress ball during meditation or mindfulness exercises.
💙 Pair a stress ball with this three-minute Calming Anxiety meditation for an extra dose of tranquility when you’re feeling on edge.
3. Pair with deep breathing
Synchronize your breath with the action of squeezing and releasing the stress ball. Inhale deeply as you squeeze the ball, hold for a few seconds, and exhale as you release the pressure. This combination can amplify the stress-relieving effects of both the breath and the stress ball, helping you to calm your mind.
💙 Breathe into Relaxation by prolonging your exhale to calm your nervous system down.
4. Before stressful events
Use a stress ball before a stressful event, such as a public speaking engagement or a challenging meeting, as the physical activity can help dissipate the nervous energy you might feel. This can help reduce anxiety and clear your mind, so you can approach the situation with calm and focus.
💙 Clear your mind by writing down your thoughts with a tool like our Mindfulness Journal.
5. As a distraction tool
During moments of high anxiety, squeeze a stress ball to help distract you from distressing thoughts. Redirect your focus from anxiety-inducing thoughts to the physical sensation in your hands as a quick way to relieve acute stress.
💙 Try to Unwind with Gratitude, a guided meditation meant to relax your mind and body (and distract yourself from unwanted thoughts) before bed if your anxiety kicks into gear at night.
Stress balls FAQs
How often should I use a stress ball to see benefits?
Using a stress ball can provide immediate relief from stress, but for ongoing benefits, regular use is recommended. Add stress ball exercises into your daily routine to help manage stress consistently, for example, during work breaks, while commuting, or while watching TV. Use a stress ball frequently but not excessively — just a few minutes several times a day can be helpful.
Can stress balls help improve concentration or only reduce stress?
Stress balls can help reduce stress and improve concentration by moving your mind away from distractions and channeling your energy into a physical activity, which can sharpen your mental focus. This can be particularly useful during tasks that require prolonged attention or times when your concentration starts to waver.
Are there any risks associated with using stress balls?
Stress balls are generally safe, but like any physical activity, they can cause strain if overused. Squeezing the ball too hard or for too long might cause muscle fatigue or even mild pain. Use the stress ball gently and take regular breaks. If you have existing conditions such as arthritis or tendonitis, consult a healthcare provider to ensure that using a stress ball won’t worsen your symptoms.
What are the best materials to fill a homemade stress ball for durability and texture?
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.
How can I incorporate stress balls into my daily stress-relief practices?
Adding stress balls into your daily routine can be a straightforward way to enhance your stress management and to help you maintain calm and focus throughout your day.
Keep a stress ball at your desk, in your car, or in places where you often relax, such as near your favorite chair.
Use the stress ball while doing activities that don’t need your hands, like reading, listening to podcasts, or during meetings.
Have a stress ball handy during phone calls or video conferences when you might feel the need to fidget.
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